For the sake of clarity, let’s focus this discussion on body composition-related goals (more muscle, less fat), because this topic can get even more murky when considering health, performance, etc.
There are some sugar sources that are obviously ‘bad’ – consuming them often will lead to blood sugar crashes and fat gain. These are the candy bars, sodas, sugary cereals, etc.
Then, there are the ‘acceptable’ sources of sugar that don’t seem to make anyone fat and are often consumed by bodybuilders/physique competitors (factored into carbohydrate macros). For example, blueberries, blackberries, apples, etc.
What is the true differentiator here? Is it just the GI, and thus the total Glycemic Load of the meal? Blueberries provide 11g of sugar per 100g serving (it’s actually the only macronutrient provided per serving in a meaningful amount), but they have a low Glycemic Load, ostensibly due to the fibre content (and what else?) lowering the GI of the fruit. Would a handful of sour candies, coupled with a spoonful of psyllium husk and a glass of water be similarly acceptable? Micronutrients aside, what makes one of these sugar sources a ‘no-go’ for the physique conscious, while the other is readily incorporated into diets?
The topic seems to be somewhat controversial; I’d be interested in hearing about the experiences of others when consuming these foods.