STRENGTH
Front Squat: 5×5 @ 5RM
WOD
3RFT
10 deadlifts (155/115)
20 push-ups
30 wall balls (20/14)
HELPFUL INFO
The best way to avoid sugar is to eat whole, unadulterated foods. You would be surprised all the names food companies use to add sugar to their product.
The Good
There are better sweeteners than others, but don’t be fooled … they are still sugar.
Pure maple syrup is a low glycemic sap and contains antioxidants and minerals such as zinc and manganese.
Raw honey is an incredible medicinal substance, especially manuka. It is a anti-microbial agent and packed with antioxidants and minerals. Watch out for fake honey products (mass produced honey, especially from China) loaded with toxic syrups & sugars and contaminated with antibiotics & heavy metals.
Blackstrap molasses, has a lot of its sugar extracted and therefore, has a lower glycemic index compared to cane sugar. It is more bitter but also rich in antioxidants.
Coconut sugar is an unrefined low glycemic sweetener and contains some trace minerals.
Dates are one of my favorites natural sweeteners since it is a whole food and also come with a significant amount of fiber to balance blood sugar.
Stevia is 200x sweeter than sugar and can improve blood sugar and insulin response (especially great for diabetics) and does not wreak havoc on the gut like so many artificial sweeteners do. Not all stevia is created equally! Choose 100% stevia extract.
Monk fruit sweetener and erythritol are okay but they are not my top choices.
The Not-So Good
Sugar alcohols such as mannitol, xylitol, and sorbitol are fermentable fibers and therefore can cause bloating, gas, nausea, and diarrhea in those that have gut dysbiosis or a leaky gut.
Agave is highly processed and a concentrated form of fructose. High processing destroys beneficial antioxidants and fructose is toxic to the liver, where it is metabolized.
Artificial sweeteners such as aspartame, saccharin, and sucralose are synthetic sweeteners that negatively alter our gut microflora, alter blood sugar & insulin response (can lead to type 2 diabetes), increase cravings for sweet foods, and increase risk for metabolic syndrome & obesity.
