FDA & AHA guidance on added sugars, plus practical swaps to protect macros and training.
Not all carbs are the same, and added sugars deserve special attention.
Added sugars provide energy but no essential nutrients. Too much is linked to obesity, type 2 diabetes, and heart disease risk.
Cutting all carbs can harm training performance. Whole-food carbs (fruit, potatoes, oats, rice) fuel workouts and aid recovery. The goal is to cut added sugars while keeping nutrient-rich carbs.
References:
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