cutting sugar
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Hi Pacallen, this was posted by MyFitnessPal on their FB page. It may be of help to you in cutting down sugar.
Nutrition Tips / January 8, 2015
15 Simple Hacks for Eating Less Sugar
All it takes is one Google search to confirm that too much sugar is bad for you. We hear it all the time that we need to eat less sugar. But with the current state of the food label it can be very confusing and hard to identify how much sugar we are actually eating.
Obesity rates are on the rise and sugar sweetened beverages have undoubtedly taken the heat, but that’s only the short story. Leading researchers are finding that added sugars such as high fructose corn syrup might be the causing the liver to work overtime leading to a myriad of issues from metabolic syndrome to fatty liver disease.
With all this talk about lowering sugar intake, the World Health Organization (WHO} is now slashing their sugar recommendations in half, from less than 10% of total calories coming from “free sugars” to 5% for additional health benefits. According to the WHO, “free sugars refer to all monosaccharides and disaccharides added to foods by the manufacturer, cook or consumer, plus sugars naturally present in honey, syrup, and fruit juices.” However, the majority of your sugar intake should be derived from natural sources. Keep in mind the amount of natural sugar each person requires is highly individualized so it’s not a one size fits all as it depends on one’s activity level, medical history, and other factors.
There is currently no formal recommendation or upper limit for natural sugars in the diet. Currently, MyFitnessPal’s sugar recommendations are based on 15% of total calories coming from sugar, which is based on recommendations to increase fruit and vegetable intake in the 2010 Dietary Guidelines as well as sample menus representative of a healthy diet free of added sugars.
Limiting sugar consumption to 15% of total calories is a great starting point for lowering intake from all sources. If following a “low sugar” diet based on WHO recommendations, a 2000-calorie diet with 5%, or 10% calories from sugar translates to 25 or 50 grams, respectively. To calculate your daily “added” sugar goals: multiply total calories by 10% (or 5%) and then divide by 4 to get total grams of added sugar.
You might ask, what about fruit? Fruit sugar, also known as fructose, is a simple naturally occurring sugar, like lactose found in milk. While fruit does contain sugar, it’s sugar in the way nature intended it, and it’s also loaded with essential vitamins, minerals, antioxidants, and fiber. Fruit is a fundamental part of the diet but it should be balanced with other foods like vegetables, proteins, healthy fats, whole grains, and dairy.
If you’re looking to cut back on sugar, here are 15 simple hacks for slashing the sweet stuff from your diet:
1.Go natural. Eat natural sources of sugar over added sugars. Added sugars like honey, agave, and high fructose corn syrup contain empty calories meaning they have zero nutritional value. Fill up on fresh fruit and vegetables instead because they contain fiber that slows the rate of absorption of carbohydrates along with improving cholesterol levels, digestion, and satiety to help with weight loss.
2.Pick low sugar produce. If you’re aiming to eat less sugar overall, pick the fruits and veggies with the lowest sugar load like lemons, limes, blackberries, raspberries, strawberries, broccoli, cauliflower, leafy greens, mushrooms, green beans, mushrooms, and zucchini. Essentially all veggies are low in sugar. To compare, 1 cup raspberries contains 5 grams of sugar, 1 cup black beans contains less than 1 gram of sugar, and a medium red potato contains less than 3 grams of sugar. Keep in mind, low sugar intake doesn’t necessarily mean low carbohydrate.
3.Know your portions. Following a low sugar diet requires some diligence in knowing how much you should be eating. In general, most people should consume 2 fruits (or 2 cups) and at least 3 cups of veggies per day. On average 1 serving of fruit contains 15 grams of sugar. Ideally, try to space out your servings so that you aren’t getting a big sugar rush all at once.
4.Eat whole and fresh. Limit fruit juices and dried fruit if you are watching the sugar intake. Generally speaking, just 4 fluid ounces (1/2 cup or 120mL) of 100% fruit juice and ¼ cup unsweetened dried fruit is equivalent to 1 piece or 1 cup of fresh, whole fruit.
5.Learn the label lingo. The food label doesn’t differentiate between added and natural sugars (though it may in the future), instead it lumps them all together. To get natural sugar sources check the ingredient list to know if there are any added sugars in the product. Sugar lurks behind these words in the ingredient list: molasses, organic cane sugar, fruit juice concentrate, malt sugar, corn syrup, honey, syrup, and words ending in “ose” dextrose, lactose, maltose, fructose, glucose, sucrose. Here’s a more thorough list of sugar’s most common nicknames.
6.Compare products. Looking for the lowest sugar foods? Check the nutrition label to see which product is lowest in sugar. Don’t be fooled by “low sugar” or “diet foods” as they are often packed with artificial sugars, which is another blog for another day. Bottom line: eat real “natural” convenience foods lowest in added sugar.
7.Track it! Logging your food in MyFitnessPal can help with staying on top of your sugar intake and goals so that you become aware of how much sugar you are really ingesting since they can sure add up fast.
8.Fill up on healthy fats. Eat more nuts, seeds, avocados, olives, and salmon. Not only are these foods heart healthy and help with blood sugar control, healthy fats will displace excess sugar from the diet and keep the body satisfied for longer so you are less likely to have energy dips between meals prompting a quick sugar fix.
9.Set boundaries on the sweet tooth. Do you have a mean sweet tooth? Set limits on when and how you’re going to enjoy your sweets. Maybe you have ice cream once per week or possibly you’ll include a dark chocolate square after dinner nightly? Setting boundaries around what sweet treats are worth the indulgence, when is appropriate to enjoy them and how much you can enjoy will keep you from reaching in the office candy jar out of habit.
10.Eat less packaged food. Foods in their whole form are going to be your best bet when it comes to lowering your sugar intake. According to the New York Times, 75% of packaged foods in the U.S. contain added sugar, so you can simplify your sugar doses by keeping these to a minimum.
11.Choose unsweetened dairy. Opt for plain milk and yogurt, and no, vanilla isn’t plain! While there are naturally occurring sugars in milk and yogurt (lactose), many are spiked with sweeteners. So read the labels to get dairy varieties without the sweet stuff, and keep in mind fat-free milk naturally contains more sugar than reduced-fat. Add your own flavor by topping yogurt with chia seeds, blueberries, and cinnamon.
12.Pump up the protein. Eating more protein will keep you amped. Protein takes longest to digest so you will be less likely to crash if you’re eating good quality proteins every three to four hours.
13.Beware of sugar bombs. Even healthy foods can have sneaky sources of added sugar. Foods like energy bars, lattes, smoothies, juices, enhanced waters, salad dressing, cereals, tomato sauce, and medications are common culprits.
14.Lower it gradually. Instead of cutting sugar cold turkey, lower your intakes slowly. If you usually eat sweets after lunch and dinner, start by taking it down to one meal a day.
15.Clean out the pantry. If you have tempting foods in the kitchen, you might need to do a little pantry detox. Go out for the ice cream sundae instead of bringing a carton it into the house.
^This addresses the OPs original question.
Bump - yes it does
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prettykitty1515 wrote: »mymodernbabylon wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I believe that she meant sugary treats like candy, cookies and cake, not fruit (which I've never heard referred to as a sugary treat).
Sugar in fruit is still sugar.mamapeach910 wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I don't consider fruit a "sugary treat", do you?
Sugar in fruit is still sugar.
Not sure why people think just because it is fruit the sugar is somehow different.
Right. Eating strawberries is the same as eating a donut. Just keep believing that.
keep believing that one form of sugar is somehow magically better than the other form of sugar...0 -
prettykitty1515 wrote: »mymodernbabylon wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I believe that she meant sugary treats like candy, cookies and cake, not fruit (which I've never heard referred to as a sugary treat).
Sugar in fruit is still sugar.mamapeach910 wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I don't consider fruit a "sugary treat", do you?
Sugar in fruit is still sugar.
Not sure why people think just because it is fruit the sugar is somehow different.
Right. Eating strawberries is the same as eating a donut. Just keep believing that.
keep believing that one form of sugar is somehow magically better than the other form of sugar...
My peanut butter M&M's are certainly better than your kiwis.
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I see OP never came back to clarify ....
yet, the debate still rages...0 -
First of all, I have to say how sad it makes me to see all of the snarky comments. I thought MFP was a place where we supported each other during our weight loss journeys. That being said, Pacullen, good luck with your journey! Cutting sugar is very hard, and I know it first hand.
I would like to know why you want to cut it from your diet and ask if have talked to a doctor about your blood sugar levels? For me, cutting sugar (and really carbs overall) was the big key to jump start my weight loss. I started going to a doctor that specialized in weight loss/ management. My analysis showed that I had 3 of the 5 precursors to type 2 diabetes.
Is sugar a "trigger food" for you? If so, gradual cutting may not be the best route. I needed to cut as much out as possible as quickly as possible to break the cycle. Processed foods, including juices and other drinks, should be the first to go. That can be tough considering the convenience built into them. I cut all pasta, breads, starchy veggies, any sugar containing foods (like salad dressings, syrups, flavored yogurts, etc.), and even fruit for a short phase. That broke my cravings. I also loaded up on fiber and ate non-starchy veggies with most meals. Once you add fruit back, look for options like berries. They are the best bang for your buck as far as nutrients and sugar levels. Whole fruit is way better than juice, because you get filling fiber that helps counteract the sugar.
Something else to watch out for are the different types of sugar added to foods. I saw a few posts that touched on that subject. I saw a "paleo" granola bar in a store the other day that had just as much sugar as a regular granola bar, but it was labeled "natural" sugar (3 different kinds!!!). That labeling can get a person in a lot of trouble. So can "organic." Those do not necessarily mean healthier options.
Since cutting the comfort foods can be really rough and almost feel like a punishment, I went to Pinterest to find healthy swaps for my favorite foods....like zucchini lasagna, spaghetti squash for pasta, and cauliflower pizza crust. You do have to be careful with some of these recipes, though. The fat contents can get high if you don't watch it.
Another swap that worked well for me was starting to use the Walden Farms line of dressings and such. They have sugar free and even calorie free options that can help out in a pinch.
Hopefully this helps a little and I wish you all of the success in the world with this!!-1 -
prettykitty1515 wrote: »mymodernbabylon wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I believe that she meant sugary treats like candy, cookies and cake, not fruit (which I've never heard referred to as a sugary treat).
Sugar in fruit is still sugar.mamapeach910 wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I don't consider fruit a "sugary treat", do you?
Sugar in fruit is still sugar.
Not sure why people think just because it is fruit the sugar is somehow different.
Right. Eating strawberries is the same as eating a donut. Just keep believing that.
keep believing that one form of sugar is somehow magically better than the other form of sugar...
I'm not sure people are really comparing the sugar - maybe with a strawberry and a doughnut people are comparing the fibre and micro nutrients they get per cal, as opposed to comparing the actual sugar?
Still if a doughnut fits into their diet and they crave doughnuts then they should have them - if they want them (but only in moderation though).0 -
lemonsnowdrop wrote: »prettykitty1515 wrote: »mymodernbabylon wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I believe that she meant sugary treats like candy, cookies and cake, not fruit (which I've never heard referred to as a sugary treat).
Sugar in fruit is still sugar.mamapeach910 wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I don't consider fruit a "sugary treat", do you?
Sugar in fruit is still sugar.
Not sure why people think just because it is fruit the sugar is somehow different.
Right. Eating strawberries is the same as eating a donut. Just keep believing that.
keep believing that one form of sugar is somehow magically better than the other form of sugar...
My peanut butter M&M's are certainly better than your kiwis.
We don't get peanut butter M&M's in the UK and it's probably just as well - those are the food of the devil (devilishly tempting).
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Some people want to cut out sugar because sugar adds calories and they're adding too much to be full AND have sugar. Derp XD
Don't add sugar to things that are already sweet. Add less to stuff that isn't. Cut down on sugary things in general but don't deprive yourself unless there's some medical reason you can't have sugar. Don't really worry about processed foods that may have sugar added for taste or whatever, because the calories are right there on the package to track. Pretty much, just don't outright 'avoid' sugar: just be sane about it.
Want a donut? Eat one. Not three. Not half a dozen. One. Cut it in half. Put bacon in the middle. Eat the whole thing. 340 calories of sweet bliss.
Want a smoothie? Drink a smoothie. Don't add sugar. Bananas are sweet. Carrots are sweet. Both add other nutrients you need that sugar (on its own! I realize fruit has sugar but fruit is also the thing filling up the drink while 'extra' sugar does very little for that) doesn't.
I would avoid artificial sweeteners. They just make the craving for sweet worse.
Sugar isn't evil. Gluttony is evil. Okay maybe not evil; but not very smart in any case!0 -
tennisdude2004 wrote: »lemonsnowdrop wrote: »prettykitty1515 wrote: »mymodernbabylon wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I believe that she meant sugary treats like candy, cookies and cake, not fruit (which I've never heard referred to as a sugary treat).
Sugar in fruit is still sugar.mamapeach910 wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I don't consider fruit a "sugary treat", do you?
Sugar in fruit is still sugar.
Not sure why people think just because it is fruit the sugar is somehow different.
Right. Eating strawberries is the same as eating a donut. Just keep believing that.
keep believing that one form of sugar is somehow magically better than the other form of sugar...
My peanut butter M&M's are certainly better than your kiwis.
We don't get peanut butter M&M's in the UK and it's probably just as well - those are the food of the devil (devilishly tempting).
We really can't allow you to be deprived, now can we?
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tennisdude2004 wrote: »lemonsnowdrop wrote: »prettykitty1515 wrote: »mymodernbabylon wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I believe that she meant sugary treats like candy, cookies and cake, not fruit (which I've never heard referred to as a sugary treat).
Sugar in fruit is still sugar.mamapeach910 wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I don't consider fruit a "sugary treat", do you?
Sugar in fruit is still sugar.
Not sure why people think just because it is fruit the sugar is somehow different.
Right. Eating strawberries is the same as eating a donut. Just keep believing that.
keep believing that one form of sugar is somehow magically better than the other form of sugar...
My peanut butter M&M's are certainly better than your kiwis.
We don't get peanut butter M&M's in the UK and it's probably just as well - those are the food of the devil (devilishly tempting).
We really can't allow you to be deprived, now can we?
That's just mean! Even when I lick the computer screen I still can't taste them - doh
- hey wait a minute they look like peanut M&M's!!!!!! We get those!!
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We have peanut M&Ms http://www.uk.mms.com/nutrition/0
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We have peanut M&Ms http://www.uk.mms.com/nutrition/
Pfft - everyone has peanut M&M's - I'm talking Peanut Butter M&M's - mmmm
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indeed, so the photo of M&Ms doesn't provide much relief ;-)0
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How do i start cutting sugar? No idea where to evn start
You don't know where to start?
Eat less candy
Eat less dessert
Eat less donuts
Eat less syrup and honey
Drink less sugar sweetened drinks
Drink less juice
Eat less fruit
Eat less sugar sweetened cereals
Read labels for sugar content and eat less of those with high sugar0 -
mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
I'm very close to you in age. When I was young, we literally ate sugar for every meal, and had dessert after lunch and dinner. Snacks were sugary. Kool-aid was our drink of choice. Sugar, sugar, sugar. Man, when I think of all the sugar I ate as a child it makes me sure that sugar alone is not the problem. But I do limit sugar now.0 -
prettykitty1515 wrote: »mymodernbabylon wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I believe that she meant sugary treats like candy, cookies and cake, not fruit (which I've never heard referred to as a sugary treat).
Sugar in fruit is still sugar.mamapeach910 wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I don't consider fruit a "sugary treat", do you?
Sugar in fruit is still sugar.
Not sure why people think just because it is fruit the sugar is somehow different.
Right. Eating strawberries is the same as eating a donut. Just keep believing that.
keep believing that one form of sugar is somehow magically better than the other form of sugar...
It's not magic, it's the balance of:
fiber (3 g/cup for strawberries, 1.3 g per large donut)
vitamins and minerals (vitamin c, manganese, vitamin D etc. for strawberries, donut has is not a good source of any vitamins or minerals)
antioxidants and phytonutrients (strawberries yes, donut no)
protein (1g/cup strawberries, large donut has more at 3.3 g)
lower total sugar (7g/cup strawberries, 18 g for large donut)
lower total calories (49/cup strawberries, 303 for large donut)
The cup of strawberries is easier to fit into a restricted calorie diet, has more fiber and overall nutrition, and for me at least, the 49 calories in the cup of strawberries is more filling than the 303 calories in the donut. If I am eating fewer calories, I prefer ones that fill me up, and don't trigger cravings.
I get that some people, especially those who are recomping or are otherwise very active, sugar is a part of their dietary plan. If you are active enough to offset the risks of consuming high amounts of added sugars, that's fine. I understand that other people do not have cravings triggered by foods with added sugars. and I'm happy for them, but I do. I understand others have binges when they restrict foods, but I'm one of those who are more likely to have cravings and binge when I include foods with added sugars. There are many paths to successful weight loss, and part of the journey is finding out what eating habits support weight loss for yourself. The path that helps one dieter may hinder another.
Whether or not you chose to eat less processed food to decrease added sugar intake, good luck on the journey OP 0 -
prettykitty1515 wrote: »mymodernbabylon wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I believe that she meant sugary treats like candy, cookies and cake, not fruit (which I've never heard referred to as a sugary treat).
Sugar in fruit is still sugar.mamapeach910 wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I don't consider fruit a "sugary treat", do you?
Sugar in fruit is still sugar.
Not sure why people think just because it is fruit the sugar is somehow different.
Right. Eating strawberries is the same as eating a donut. Just keep believing that.
keep believing that one form of sugar is somehow magically better than the other form of sugar...
Unless you are extracting and eating only the sugar, how is this relevant to diet at all?0 -
I think that if you are stuck to a calorie limit it will naturally squeeze out excess sugar as you want to "spend" those calories on things that get rid of hunger
Yep. That's why the debate about "cutting sugar" always seems so odd to me. If you stick to your calories and eat in a sustainable way and also focus on getting adequate nutrition, you won't be getting excess calories from sugar. The problem will solve itself.
If there's a more specific question about how to do that or how to comply with a plan to do that, OP needs to provide it, and hasn't.
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Need2Exerc1se wrote: »prettykitty1515 wrote: »mymodernbabylon wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I believe that she meant sugary treats like candy, cookies and cake, not fruit (which I've never heard referred to as a sugary treat).
Sugar in fruit is still sugar.mamapeach910 wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I don't consider fruit a "sugary treat", do you?
Sugar in fruit is still sugar.
Not sure why people think just because it is fruit the sugar is somehow different.
Right. Eating strawberries is the same as eating a donut. Just keep believing that.
keep believing that one form of sugar is somehow magically better than the other form of sugar...
Unless you are extracting and eating only the sugar, how is this relevant to diet at all?
so you are saying that one form of sugar is superior to another?0 -
tennisdude2004 wrote: »We have peanut M&Ms http://www.uk.mms.com/nutrition/
Pfft - everyone has peanut M&M's - I'm talking Peanut Butter M&M's - mmmm
Mother effer, I need these in my life.0 -
Need2Exerc1se wrote: »prettykitty1515 wrote: »mymodernbabylon wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I believe that she meant sugary treats like candy, cookies and cake, not fruit (which I've never heard referred to as a sugary treat).
Sugar in fruit is still sugar.mamapeach910 wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I don't consider fruit a "sugary treat", do you?
Sugar in fruit is still sugar.
Not sure why people think just because it is fruit the sugar is somehow different.
Right. Eating strawberries is the same as eating a donut. Just keep believing that.
keep believing that one form of sugar is somehow magically better than the other form of sugar...
Unless you are extracting and eating only the sugar, how is this relevant to diet at all?
so you are saying that one form of sugar is superior to another?
One source of food providing sugar is superior from another - which after all is in the real world how sugar is delivered into our bodies!
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prettykitty1515 wrote: »mymodernbabylon wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I believe that she meant sugary treats like candy, cookies and cake, not fruit (which I've never heard referred to as a sugary treat).
Sugar in fruit is still sugar.mamapeach910 wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I don't consider fruit a "sugary treat", do you?
Sugar in fruit is still sugar.
Not sure why people think just because it is fruit the sugar is somehow different.
Right. Eating strawberries is the same as eating a donut. Just keep believing that.
keep believing that one form of sugar is somehow magically better than the other form of sugar...
It's not magic, it's the balance of:
fiber (3 g/cup for strawberries, 1.3 g per large donut)
vitamins and minerals (vitamin c, manganese, vitamin D etc. for strawberries, donut has is not a good source of any vitamins or minerals)
antioxidants and phytonutrients (strawberries yes, donut no)
protein (1g/cup strawberries, large donut has more at 3.3 g)
lower total sugar (7g/cup strawberries, 18 g for large donut)
lower total calories (49/cup strawberries, 303 for large donut)
The cup of strawberries is easier to fit into a restricted calorie diet, has more fiber and overall nutrition, and for me at least, the 49 calories in the cup of strawberries is more filling than the 303 calories in the donut. If I am eating fewer calories, I prefer ones that fill me up, and don't trigger cravings.
I get that some people, especially those who are recomping or are otherwise very active, sugar is a part of their dietary plan. If you are active enough to offset the risks of consuming high amounts of added sugars, that's fine. I understand that other people do not have cravings triggered by foods with added sugars. and I'm happy for them, but I do. I understand others have binges when they restrict foods, but I'm one of those who are more likely to have cravings and binge when I include foods with added sugars. There are many paths to successful weight loss, and part of the journey is finding out what eating habits support weight loss for yourself. The path that helps one dieter may hinder another.
Whether or not you chose to eat less processed food to decrease added sugar intake, good luck on the journey OP
I simply said that one form of sugar is not better than another..
nothing in your long winded reply addresses that...
so only those that recomping and "active" and eat sugar?0 -
tennisdude2004 wrote: »Need2Exerc1se wrote: »prettykitty1515 wrote: »mymodernbabylon wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I believe that she meant sugary treats like candy, cookies and cake, not fruit (which I've never heard referred to as a sugary treat).
Sugar in fruit is still sugar.mamapeach910 wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I don't consider fruit a "sugary treat", do you?
Sugar in fruit is still sugar.
Not sure why people think just because it is fruit the sugar is somehow different.
Right. Eating strawberries is the same as eating a donut. Just keep believing that.
keep believing that one form of sugar is somehow magically better than the other form of sugar...
Unless you are extracting and eating only the sugar, how is this relevant to diet at all?
so you are saying that one form of sugar is superior to another?
One source of food providing sugar is superior from another - which after all is in the real world how sugar is delivered into our bodies!
that was not the question.0 -
tennisdude2004 wrote: »Need2Exerc1se wrote: »prettykitty1515 wrote: »mymodernbabylon wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I believe that she meant sugary treats like candy, cookies and cake, not fruit (which I've never heard referred to as a sugary treat).
Sugar in fruit is still sugar.mamapeach910 wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I don't consider fruit a "sugary treat", do you?
Sugar in fruit is still sugar.
Not sure why people think just because it is fruit the sugar is somehow different.
Right. Eating strawberries is the same as eating a donut. Just keep believing that.
keep believing that one form of sugar is somehow magically better than the other form of sugar...
Unless you are extracting and eating only the sugar, how is this relevant to diet at all?
so you are saying that one form of sugar is superior to another?
One source of food providing sugar is superior from another - which after all is in the real world how sugar is delivered into our bodies!
that was not the question.
Yes, but your question does not make sense!
So I have amended your question to something more sensible and then answered that.
Hope that's okay
0 -
Need2Exerc1se wrote: »prettykitty1515 wrote: »mymodernbabylon wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I believe that she meant sugary treats like candy, cookies and cake, not fruit (which I've never heard referred to as a sugary treat).
Sugar in fruit is still sugar.mamapeach910 wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I don't consider fruit a "sugary treat", do you?
Sugar in fruit is still sugar.
Not sure why people think just because it is fruit the sugar is somehow different.
Right. Eating strawberries is the same as eating a donut. Just keep believing that.
keep believing that one form of sugar is somehow magically better than the other form of sugar...
Unless you are extracting and eating only the sugar, how is this relevant to diet at all?
so you are saying that one form of sugar is superior to another?
No, I was asking how it would be relevant to diet if not? (hint: see question mark at the end of sentence)0 -
prettykitty1515 wrote: »mymodernbabylon wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I believe that she meant sugary treats like candy, cookies and cake, not fruit (which I've never heard referred to as a sugary treat).
Sugar in fruit is still sugar.mamapeach910 wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I don't consider fruit a "sugary treat", do you?
Sugar in fruit is still sugar.
Not sure why people think just because it is fruit the sugar is somehow different.
Right. Eating strawberries is the same as eating a donut. Just keep believing that.
keep believing that one form of sugar is somehow magically better than the other form of sugar...
It's not magic, it's the balance of:
fiber (3 g/cup for strawberries, 1.3 g per large donut)
vitamins and minerals (vitamin c, manganese, vitamin D etc. for strawberries, donut has is not a good source of any vitamins or minerals)
antioxidants and phytonutrients (strawberries yes, donut no)
protein (1g/cup strawberries, large donut has more at 3.3 g)
lower total sugar (7g/cup strawberries, 18 g for large donut)
lower total calories (49/cup strawberries, 303 for large donut)
The cup of strawberries is easier to fit into a restricted calorie diet, has more fiber and overall nutrition, and for me at least, the 49 calories in the cup of strawberries is more filling than the 303 calories in the donut. If I am eating fewer calories, I prefer ones that fill me up, and don't trigger cravings.
I get that some people, especially those who are recomping or are otherwise very active, sugar is a part of their dietary plan. If you are active enough to offset the risks of consuming high amounts of added sugars, that's fine. I understand that other people do not have cravings triggered by foods with added sugars. and I'm happy for them, but I do. I understand others have binges when they restrict foods, but I'm one of those who are more likely to have cravings and binge when I include foods with added sugars. There are many paths to successful weight loss, and part of the journey is finding out what eating habits support weight loss for yourself. The path that helps one dieter may hinder another.
Whether or not you chose to eat less processed food to decrease added sugar intake, good luck on the journey OP
I simply said that one form of sugar is not better than another..
nothing in your long winded reply addresses that...
so only those that recomping and "active" and eat sugar?
You were responding to "Eating strawberries is the same as eating a donut"
with "keep believing that one form of sugar is somehow magically better than the other form of sugar". I responded that the differences in impact between the sugars in the donut and strawberries weren't magical, they were a function of amount and context (and personal susceptability to sugar cravings).
Some people think CICO is simple, and couch their arguments in blunt terms. I find a more long-winded explanation to be more....explanatory.
Lots of people eat sugar. Lots of people are overweight.
If someone is eating lots of added sugars they are at risk of increased fat in their liver and visceral fat. Eating a lot of refined sugars can also increase risks of things like vascular disease and gallstones. Intense exercise targets visceral fat, increases insulin sensitivity, improves cardiovascular health. and lowers the risk of gallstones (among other health effects). The intense exercise mitigates the negative effects of the added sugars. The extra carbohydrate helps with athletic performance. Someone who is sedendary does not need extra carbohydrates, and is more likely to suffer ill effects from eating foods with a lot of calories and low nutritional value (added sugar).
It's a balancing act. Someone with 2400 calories to go through a day has more discretionary calories (room for "empty" calories) than someone with 1200 calories to eat a day. Allowing protein calories, or nutrition to fall low in order to eat added sugars in a 1200 calorie diet can have negative long-term effects.
Calories tend to be lower in whole foods that are sweet (fruit) than they are in processed foods that are sweet (donuts/cookies), but even when they aren't (eating 1/6 donut instead of a whole), the effect of the calories on the body (and the nutrition that comes with them) aren't the same. Equal =/= same.
One form of sugar (fruit) is better than another form of sugar (donut) - for me. I get to eat more of the fruit and stay in my goals, the fruit will make me healthier, more regular, and will help prevent cancer. As there is less fructose in the fruit, it is less likely to be stored in my liver, as it is more likely to be metabolized as it is digested. The sugar in the donut will encourage my body to store the fat in the donut, if I don't burn 300 calories in the amout of time it takes to digest/metabolize it. The amount of sugar in the fruit is low, and the fiber and water makes the fruit filling, so I'm likely to stop at (or generally before) a one cup serving, but the sucrose in the donut is not, so I'm likely to eat more than 1 donut, or eat again soon after eating the donut. It may also trigger cravings, leading me to have to work harder to stay on my diet. And, I'm lazy. I'd rather eat smart than use willpower.
And strawberries taste better...maybe that's the magic 0 -
tennisdude2004 wrote: »We have peanut M&Ms http://www.uk.mms.com/nutrition/
Pfft - everyone has peanut M&M's - I'm talking Peanut Butter M&M's - mmmm
I put in peanut butter M & M's and came up with that image. Are you all saying those aren't real?
0 -
tennisdude2004 wrote: »tennisdude2004 wrote: »Need2Exerc1se wrote: »prettykitty1515 wrote: »mymodernbabylon wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I believe that she meant sugary treats like candy, cookies and cake, not fruit (which I've never heard referred to as a sugary treat).
Sugar in fruit is still sugar.mamapeach910 wrote: »mamapeach910 wrote: »I'm older. When I was a kid, we didn't have sugary treats all the time, they were occasional things, like just for dessert after Sunday dinner or during the holidays. I had come to the point where I was ending every meal with a sweet! That was just ridiculous. The approach when I was a kid was much more moderate. I think that model is much more sane.
So as I child you only had fruit "occasionally"?
I don't consider fruit a "sugary treat", do you?
Sugar in fruit is still sugar.
Not sure why people think just because it is fruit the sugar is somehow different.
Right. Eating strawberries is the same as eating a donut. Just keep believing that.
keep believing that one form of sugar is somehow magically better than the other form of sugar...
Unless you are extracting and eating only the sugar, how is this relevant to diet at all?
so you are saying that one form of sugar is superior to another?
One source of food providing sugar is superior from another - which after all is in the real world how sugar is delivered into our bodies!
that was not the question.
Yes, but your question does not make sense!
So I have amended your question to something more sensible and then answered that.
Hope that's okay
hmmm and your answer does not make sense..
but par for the course...0 -
tennisdude2004 wrote: »We have peanut M&Ms http://www.uk.mms.com/nutrition/
Pfft - everyone has peanut M&M's - I'm talking Peanut Butter M&M's - mmmm
I put in peanut butter M & M's and came up with that image. Are you all saying those aren't real?
They're just different. Peanut M&Ms have actual whole peanuts in them while the peanut butter ones are similar to Reese's Pieces. Both amazing, though.0
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