You need to make it work for you rather than treating it like a fat-gain demon.
Sugar isn’t unhealthy – bad patterns of eating around sugar ARE unhealthy. This is where people confuse the two, and its why sugary foods have a terrible reputation.
Sugars absorb very rapidly and spike blood sugar, which spikes insulin, which IS tied to diabetes. However, spiked blood sugar and insulin levels are only a concern when they’re two things:
- Not associated with proper short-term exercise/activity
- Disproportionate to your overall needs
However, you can turn these around and sugar becomes a useful TOOL in your nutrition, rather than a problem. This is a better way of building up good nutritional habits, as well as avoiding the worse problems of sugar and keeping them in your diet.
Let’s look at the opposite of these two problems to shed light on how they can be performance-boosting:
- Sugar is fuel for short-term exercise and activity, where it boosts mental/physical performance
- Sugar can be consumed IN PROPORTION to your needs to meet increased calorie and carb demands.
The problems are the patterns, but the solutions are better patterns. If you re-purpose higher-carb, higher-sugar foods before/during/after exercise. This allows you to enjoy some of your favourite foods and fuel better workouts all while keeping a balanced daily intake/diet.
Sugar isn’t the bad guy. You just need to consume it in a limited, appropriate amount and as support for exercise. This is totally different from sitting on the sofa eating chocolate of an evening, and you can make sugar work FOR, not AGAINST, you!