Too much Sugar/fruits?

shayou

Hello everybody!!

I'm wondering if I'm not having too much sugar in my diet.
let me start first by saying that I do not drink Sodas, I do not eat candies, i drink tea without added sugar, I eat pretty little processed food, but I do eat a lot of fruits.
Usually have a pear at breakfast, with some blueberries and strawberries in my greek, i might have a clementine or 2 for desert for lunch and usually have an apple for desert for diner, plus the possible sugar that exists in all the vegetables that i'm having during my day.
So my question is basically, am i having too much Sugar/fruits per day?

Would love to hear your opinion!
Thanks,

MakePeasNotWar

I personally aim for 4-6 servings of fruit a day. I mostly stick to citrus, berries and melons, but I will have one serving of banana or mango every day or two. I am not an expert, but I don't see anything wrong with eating fruit if you aren't going over your calorie limit and you don't have any special sugar sensitivities like diabetes. I actually feel much better when i eat more fruit, and as long as my total calories are stable, my weight isn't affected.

usmcmp

If you have a medical condition in which you should limit sugar you would need to track and worry about your intake. Other than that a high intake of fruits and vegetables is just fine. Tracking your carbohydrates tracks sugar, so you can hide the sugar tracking and know that you are getting vitamins and fiber through your fruit and vegetable intake.

arditarose

No

Azexas

No you are not eating too many fruits.

MFP sugar goal is notoriously low.

Unless you have a medical condition, you don't really have to track your sugar. Many people have found swapping tracking fiber for sugar is easier for them.

happykelly209

I think this is a great question. I never hit my calories but always go over my sugar ...

arobed53

It's the added sugars we need to keep low - not the naturally occurring ones in fruits. Great to have them as long as it fits in your calories.

ndj1979

arobed53 wrote: »

It's the added sugars we need to keep low - not the naturally occurring ones in fruits. Great to have them as long as it fits in your calories.

why?

what is difference between ten grams of sugar from an apple and ten grams of sugar from a donut??

If I put the sugar from an apple and the sugar from a donut in front of you, could you tell the difference?

usmcmp

ndj1979 wrote: »

arobed53 wrote: »

It's the added sugars we need to keep low - not the naturally occurring ones in fruits. Great to have them as long as it fits in your calories.

why?

what is difference between ten grams of sugar from an apple and ten grams of sugar from a donut??

If I put the sugar from an apple and the sugar from a donut in front of you, could you tell the difference?

She's probably just going off the WHO suggestions of limiting added sugar. They only tell people to limit it because it can contribute to excess calories. Those of us who track our calories and get a variety of foods don't need to worry about it (unless we have a medical condition that requires it).

happykelly209

That does make sense. Yes I have been trying to get most of my sugars from natural sources. I am surprised by the amount of sugar in things like skim milk. Really eye opening for me.

ndj1979

usmcmp wrote: »

ndj1979 wrote: »

arobed53 wrote: »

It's the added sugars we need to keep low - not the naturally occurring ones in fruits. Great to have them as long as it fits in your calories.

why?

what is difference between ten grams of sugar from an apple and ten grams of sugar from a donut??

If I put the sugar from an apple and the sugar from a donut in front of you, could you tell the difference?

She's probably just going off the WHO suggestions of limiting added sugar. They only tell people to limit it because it can contribute to excess calories. Those of us who track our calories and get a variety of foods don't need to worry about it (unless we have a medical condition that requires it).

You are probably right…

i just don't get the "added sugar bad, fruit sugar good" mentality ….

Charliegottheruns

Bad time of year for pears . Just saying

blessedpamomof4

CharlieRuns7225 wrote: »

Bad time of year for pears . Just saying

ndj1979 wrote: »

arobed53 wrote: »

It's the added sugars we need to keep low - not the naturally occurring ones in fruits. Great to have them as long as it fits in your calories.

why?

what is difference between ten grams of sugar from an apple and ten grams of sugar from a donut??

If I put the sugar from an apple and the sugar from a donut in front of you, could you tell the difference?

blessedpamomof4

I think it has to deal with the amount of fiber in fruit, it slows down the absorption of the sugar. If you eat a donut, it's an immediate sugar rush. That's what makes fruit different from the added sugar foods.

ndj1979

blessedpamomof4 wrote: »

I think it has to deal with the amount of fiber in fruit, it slows down the absorption of the sugar. If you eat a donut, it's an immediate sugar rush. That's what makes fruit different from the added sugar foods.

you are conflating fiber with sugar…

so if my diet already has enough fiber in it then sugar source would not matter, right?

MakePeasNotWar

If you read the paper from WHO that accompanies the guideline, their rationale is that foods with added sugars tend to be low-nutrition per calorie foods (cakes, cookies, highly processed foods, etc). It's not really about the sugars themselves as much as an attempt to limit the types of foods that have added sugars (and fats), in order to leave room in the diet for essentials like lean proteins and fruit and vegetables.

Again, theses are general guidelines for the general population. If your calorie needs are high enough that you can get a wide variety of nutrients plus some added treats, I don't think it would apply. It's just that for the average person, there are only so many calories to work with and added fats and sugars can displace higher nutrient choices. That's the WHO theory, anyway.

Edited to add quote:

"Free sugars contribute to the overall energy density of diets. Ensuring energy balance is critical to maintaining healthy body weight and ensuring optimal nutrient intake.

There is increasing concern that consumption of free sugars, particularly in the form of sugar-sweetened beverages, may result in both reduced intake of foods containing more nutritionally adequate calories and an increase in total caloric intake, leading to an unhealthy diet, weight gain and increased risk of noncommunicable diseases (NCDs)."

Kitnthecat

I just joined one week ago and this is my first post. I don't think it is a good idea to eat too many fruits high in sugar if you are trying to lose weight. I know I could never eat that much fruit and still lose weight. The sugar we eat is not just in added sugar in beverages, it is in most processed foods, even savory items like soups and pasta sauces, and also in fruit. I chose to eat fruit low in sugar like berries and Granny Smith apples while losing weight. I think we can get more nutrition in veggies, and just have 1 fruit per day as a treat, because our bodies react the same way when eating fruit as when eating sugary junk foods. Also, I have learned that eating too many foods high in carbs, like breads and cereals, has the same effect as eating too much sugar, it raises your blood sugar, then crashes down resulting in cravings to eat more sugar and carbs. Instead, I make sure to eat enough protein and good quality fats as well to keep me satiated and happy. But I'd only eat more than 1 fruit per day if weight loss wasn't a concern. What about skipping the pear and having eggs instead, or nuts on the yogourt and berries ? I usually have berries on high fat plain Greek yogourt as a treat. I think sugar is an enemy to good health, and should be restricted more.

usmcmp

Kitnthecat wrote: »

I just joined one week ago and this is my first post. I don't think it is a good idea to eat too many fruits high in sugar if you are trying to lose weight. I know I could never eat that much fruit and still lose weight. The sugar we eat is not just in added sugar in beverages, it is in most processed foods, even savory items like soups and pasta sauces, and also in fruit. I chose to eat fruit low in sugar like berries and Granny Smith apples while losing weight. I think we can get more nutrition in veggies, and just have 1 fruit per day as a treat, because our bodies react the same way when eating fruit as when eating sugary junk foods. Also, I have learned that eating too many foods high in carbs, like breads and cereals, has the same effect as eating too much sugar, it raises your blood sugar, then crashes down resulting in cravings to eat more sugar and carbs. Instead, I make sure to eat enough protein and good quality fats as well to keep me satiated and happy. But I'd only eat more than 1 fruit per day if weight loss wasn't a concern. What about skipping the pear and having eggs instead, or nuts on the yogourt and berries ? I usually have berries on high fat plain Greek yogourt as a treat. I think sugar is an enemy to good health, and should be restricted more.

Unless you have a medical condition there's no reason to limit fruit or worry significantly about blood sugar. The OP is fine and doesn't need to replace their pear with anything else unless they have a medical condition or are not filling their needs for protein or fat.

Kitnthecat

I disagree with you usmcmp. The OP was all about wondering if they were eating too much sugar, and that may well be the case if 5 fruits are consumed daily. The good thing is that they don't eat processed food. Please remember, this is my personal experience and opinion, and in my experience, I know that I will gain weight eating too much fruit. There is not enough nutrition in fruit for me to justify taking in all that sugar, when I could eat veggies instead. Out bodies are all different and react differently to various foods.

suzeequu

same as many...i rarely hit calories but many days go over on sugar. my doc says dont sweat the sugar too much since I am not a diabetic and it is natural sugar. still bothers me though.

usmcmp

Kitnthecat wrote: »

I disagree with you usmcmp. The OP was all about wondering if they were eating too much sugar, and that may well be the case if 5 fruits are consumed daily. The good thing is that they don't eat processed food. Please remember, this is my personal experience and opinion, and in my experience, I know that I will gain weight eating too much fruit. There is not enough nutrition in fruit for me to justify taking in all that sugar, when I could eat veggies instead. Out bodies are all different and react differently to various foods.

Not enough nutrition in fruit? I understand it doesn't help you reach protein and fat goals, but it has carbs, fiber, vitamins and minerals.

I understand that you prefer to limit fruit and carbs, but the OP prefers eating carbs (which is obvious by their high fruit intake). In the beginning the most important factor to fat loss is consistent logging and a calorie deficit. They may find that they do need to swap out some fruit for protein, but as of this point there is no need for them to limit fruit if they are able to stay within their calorie goal.

Phoenix_Down

I'm always over on sugar. So, I stopped tracking sugar in my diary. I get a balanced diet and it all comes down to calories for maintenance, gain, loss. Unless you're using all your calories on fruit and arent getting a good amount of protein and fats, don't over think it.

ndj1979

Kitnthecat wrote: »

I disagree with you usmcmp. The OP was all about wondering if they were eating too much sugar, and that may well be the case if 5 fruits are consumed daily. The good thing is that they don't eat processed food. Please remember, this is my personal experience and opinion, and in my experience, I know that I will gain weight eating too much fruit. There is not enough nutrition in fruit for me to justify taking in all that sugar, when I could eat veggies instead. Out bodies are all different and react differently to various foods.

No we are all the same..

Calorie deficit = weight loss
Calorie surplus = weight gain

Fruit has nothing to do with one or the other

Oh and veggies are a carb which is sugar...

turtlegurl69

You could check out "Sugar: The Bitter Truth" on YouTube. It is by a Dr. explaining the damaging health effects of fructose (and that is in fruit) - not just empty calories, but a negative health effect in itself. The Sugar Impact Diet (based on the research on fructose) recommends no more than two servings of fruit/day, and no added sugars (ie, no flour, potatoes, white rice, ketchup, balsamic vinegar, etc.) Fructose in fruit is better metabolized because of the fibre, but it still is recommended that it be limited. Unfortunately it is a bit more complicated that calories in/calories out. Some calories undermine our health, while others support it.

Christine_72

As the others have said excess calories cause weight gain, not sugar!!
I lost 24lbs in a few months eating a boat load of fruit. But keeping under my calories.

Nony_Mouse

christinev297 wrote: »

As the others have said excess calories cause weight gain, not sugar!!
I lost 24lbs in a few months eating a boat load of fruit. But keeping under my calories.

^This

I was trying to think of yet another way to say it, but really, if people can't understand the simple concept of eat at a deficit = weight loss, eat at a surplus = weight gain...

Honestly, what has the world come to when people are demonising fruit??

Sugar is not the devil people!! (and there's a whole 'nuther thread on that!)

eric_sg61

turtlegurl69 wrote: »

You could check out "Sugar: The Bitter Truth" on YouTube. It is by a Dr. explaining the damaging health effects of fructose (and that is in fruit) - not just empty calories, but a negative health effect in itself. The Sugar Impact Diet (based on the research on fructose) recommends no more than two servings of fruit/day, and no added sugars (ie, no flour, potatoes, white rice, ketchup, balsamic vinegar, etc.) Fructose in fruit is better metabolized because of the fibre, but it still is recommended that it be limited. Unfortunately it is a bit more complicated that calories in/calories out. Some calories undermine our health, while others support it.

NO. look at the actual research instead of some fear-monger who doesn't understand the simple concept of "the dose makes the poison"
http://bretcontreras.com/sugar-the-sweet-truth/
http://www.ncbi.nlm.nih.gov/pubmed/20047139
http://www.ncbi.nlm.nih.gov/pubmed/24666553
http://www.ncbi.nlm.nih.gov/pubmed/18996880
http://www.ncbi.nlm.nih.gov/pubmed/23627502
http://www.ncbi.nlm.nih.gov/pubmed/22723585
http://www.ncbi.nlm.nih.gov/pubmed/21050460
http://www.ncbi.nlm.nih.gov/pubmed/20047139
There are tons more.

J72FIT

shayou wrote: »

So my question is basically, am i having too much Sugar/fruits per day?

No...

J72FIT

arobed53 wrote: »

It's the added sugars we need to keep low

Why?

Nevermind... just read the above.

earlnabby

shayou wrote: »

So my question is basically, am i having too much Sugar/fruits per day?

No.

As others have said, if you have a medical or preferential reason to limit sugars, or carbs in general, do it. Otherwise, enjoy your fruit and don't worry. There are two main subsets of carbs that we can track if we choose, sugars and fiber. IMHO, tracking your fiber to make sure you get enough is more important to overall health than tracking sugar to limit it. Granted, I may be a bit biased because my Dad died of colon cancer and low fiber in the diet is one big risk factor. Many on MFP switch out fiber for sugar. The good thing is, when you do that, you are reminded of how good fruit is because of the fiber in it as well as the micronutrients and the fact that it is yummy. I have to limit fruit (along with other carbs) because of medical reasons so it is a real treat for me, almost as enjoyable as a piece of good chocolate!

lemurcat12

christinev297 wrote: »

As the others have said excess calories cause weight gain, not sugar!!
I lost 24lbs in a few months eating a boat load of fruit. But keeping under my calories.

Yes, this.

I like seasonal fruit, for the most part, which means that I ate very little fruit in the winter and spring, lots and lots in the summer, somewhat less in the fall, and currently I'm eating maybe a serving a day (sometimes berries, but sometimes an apple or banana). This has given me a chance to compare, and it makes NO difference to my weight loss. Unsurprisingly, I lose no less well (and no better) when I eat lots of fruit at the same calorie level.

If you eat so much fruit that you go over the calories needed to lose, then that's an issue, cut back on something (maybe fruit). But it's not true that you will be within your calories and magically not losing or gaining because of the fruit. From a nutritional standpoint, there are things you need that aren't in fruit, so it's possible not to focus enough on those other things. However, the reputable sources (like the AHA and WHO) do not scaremonger about fruit at all.