Sugar issue

isthatpoisontoo

Any ideas for non-sugary snacks?

I'm meeting my 1,200 a day goal just fine. Lots of nice, healthy snacks of fruit are pushing me over the sugar limit every day, though. I'm veggie, so meat is out, and I don't think I could face yogurt without some sweetness.

I know the answer is probably 'don't snack', but do you know how much I can eat when I get to a meal ravenous?!

DeguelloTex

Why do you have a sugar limit?

isthatpoisontoo

Because eating lots of sugar isn't healthy. I'd like to have a balanced diet.

SezxyStef

there is no need to worry about it unless you are a diabetic. The MFP goals are minimums actually so hitting those and going over is not a bad idea.

Esp if you are eating fruit...

rachelbouc

I seen it said on this message board several times before that if you don't have problems with sugar (diabetes) then sugar is okay. Many people also switch tracking sugars for tracking fiber. MFP also doesn't know the difference between natural sugars and added sugars. I'm sure someone more knowledgeable will chime in with a better response.

Unknown

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isthatpoisontoo

Thank you all for the info! I'm not diabetic, sugar doesn't really affect me.

I guess I believe it because all the healthy eating advice I've been given since childhood says too much sugar is bad. It also says that fruit is good, though. I'll take your advice and not worry about it as long as I'm meeting the other requirements.

Thank you!

ndj1979

isthatpoisontoo wrote: »

Because eating lots of sugar isn't healthy. I'd like to have a balanced diet.

you can eat sugar and be healthy, the two are not mutually exclusive.

make sure that you get the majority of your foods from nutrient dense sources, and then have some treats that you like.

I eat ice cream every day, and have no issue hitting my micro/macro/calorie targets.

DeguelloTex

isthatpoisontoo wrote: »

Thank you all for the info! I'm not diabetic, sugar doesn't really affect me.

I guess I believe it because all the healthy eating advice I've been given since childhood says too much sugar is bad.

Too much anything is bad. That's what "too much" means. if you're meeting your goals, you're probably not eating too much sugar.

Liftng4Lis

isthatpoisontoo wrote: »

Because eating lots of sugar isn't healthy. I'd like to have a balanced diet.

Really? Unless you have a medical condition, this isn't something you should be worried about. Get it out of your head that there are bad foods.

crazyjerseygirl

So, I've a hypothesis.

I think the reason past weight loss advice focused on "low this, low that" is because it was a simplified way to reduce kcal. A candy bar isn't bad for you, but it can easily pop you over maintenance. This plus that you don't get much else but calories in one gave us the "bad sugar" mantra (though when I was young fat was evil!)

I think we can put these ideas to rest in his age because we have tools like MFP which you can access anywhere to keep track of your calories.

I've found that I tend towards more nutritionally dense foods now that I'm counting. Sure that candy bar is good, but I don't have 250kcal to spare. I learned that fast when I tried to eat one for dinner!

When I'm in maintenance It'll be easier to work these things in, but I'm still gonna be hungry and miserable if my whole day is cake.

So count away, my guess is that you have defaulted to a balanced diet as it pertains to your body. Good luck!

Also, cheese. High in protein, comes in stick form, low in sugar.

nvmomketo

I would say to reduce extra sugarsas much as it works for you. There is no essential minimum level of sugar per day so you can safely cut it if you wish.

I would be careful with your 1200 calorie per day goal though. That is quite low. It appears to be MFP's default for low calories and many if not most people will do better with a few more calories per day.

Best wishes in whatever you decide to do.

ewhip17

I solved it by not tracking sugar in my diary...
Seriously though, when I DO look at it, I'm "over" my MFP sugar every day by at least 50%. But nearly all of it is from fruit because I seriously love fruit. I'm not going to sweat that. It's still about calories for me. 150lbs lost so it seems that going "over" on sugar every day isn't hurting me. Your body, your rules though, so if scaling it back makes you feel better, then give it a go.

lemurcat12

isthatpoisontoo wrote: »

Because eating lots of sugar isn't healthy. I'd like to have a balanced diet.

Lots of low nutrient sweet treats as a percentage of your diet doesn't make for a healthy diet, true.

But sugar from fruit and yogurt (even if some in the yogurt is from added fruit or even added sugar) is not a problem unless you aren't meeting your calorie, protein, or fat goals or failing to eat sufficient fiber or vegetables. That MFP conflates all sugar and has a goal that's quite low (15% of calories) for someone on 1200. If you find it helpful to snack on fruit and yogurt (and even to include some sweet treats in moderation), that's not unhealthy. Fruit and yogurt are nutrient dense additions to your diet.

1200 is pretty low, though--I think it can be the right goal for some people, but it might not be necessary.

lemurcat12

crazyjerseygirl wrote: »

I think the reason past weight loss advice focused on "low this, low that" is because it was a simplified way to reduce kcal. A candy bar isn't bad for you, but it can easily pop you over maintenance. This plus that you don't get much else but calories in one gave us the "bad sugar" mantra (though when I was young fat was evil!)

I think we can put these ideas to rest in his age because we have tools like MFP which you can access anywhere to keep track of your calories.

I think this is right. It's also consistent with what the WHO says about it's sugar limit (which applies only to non-intrinsic sugars and NOT fruit, vegetables, and dairy).

Apud85

I've been on a La Croix water kick lately. I feel like I need something sweet after every meal and it was killing my calories allowance, so I started buying fun La Croix flavors and having one of those after I eat. It works for me. It's just carbonated water with a subtle fruit taste. No calories, artificial sweeteners, just water.

jgnatca

I say eat fruit with impunity. It's good for you. Keep with your snacks as they keep you from getting hangry. Add fat and protein where you can fit it in, and by proportion, your daily sugar will go down. Not that there's anything wrong with that.

Non-yogurt vegetarian proteins include beans, lentils, tofu, edamame (just another way of getting in your soybean).

mantium999

isthatpoisontoo wrote: »

Thank you all for the info! I'm not diabetic, sugar doesn't really affect me.

I guess I believe it because all the healthy eating advice I've been given since childhood says too much sugar is bad. It also says that fruit is good, though. I'll take your advice and not worry about it as long as I'm meeting the other requirements.

Thank you!

I like this, it's a sign of an open mind. The nice folks above me can give you all the guidance you need, if you continue to check your preconceived notions at the door. Good job!

SezxyStef

mantium999 wrote: »

isthatpoisontoo wrote: »

Thank you all for the info! I'm not diabetic, sugar doesn't really affect me.

I guess I believe it because all the healthy eating advice I've been given since childhood says too much sugar is bad. It also says that fruit is good, though. I'll take your advice and not worry about it as long as I'm meeting the other requirements.

Thank you!

I like this, it's a sign of an open mind. The nice folks above me can give you all the guidance you need, if you continue to check your preconceived notions at the door. Good job!

agreed...


MFP forums was just turned upside down....

Unknown

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dubird

The only time you should worry about limiting your sugar intake is if your diet consists of mostly pre-packaged foods. Since most of them have a lot of corn syrup in them, you will easily blow past what would be a healthy sugar intake. I'M NOT SAYING CORN SYRUP IS EVIL. It's just that it's an easy way for companies to add flavor, so it gets put it a TON of things. Personally, I prefer corn syrup because my body hates hates HATES MSG, so since a lot of companies are going back to that as reaction to the corn syrup is evil people, there's a lot of foods I used to treat myself with that I can't anymore. ><

Really, if you're cooking most of your meals yourself and most of what you drink for hydration isn't soda or high-sugar drinks, you should be fine. It's ok to have that piece of cake, just don't eat 4 or 5 slices. It's ok to have that candy bar, just don't follow it with a large soda. Moderation is the key here, and while it's good to be aware of your intake of everything, don't let fear of specific foods make you cut something out.

lemurcat12

shell1005 wrote: »

I agree with your hypothesis. It still grates on me though. I don't need the real reason for something dumbed down for me, etc. I do get it though. Most doctors are very busy. Let's assume they understand all there is to know about weight loss (which many don't)...and they say "you want to lose weight, cut carbs" because to explain about the whole thing takes more time and if I cut carbs I will probably eat less and therefore lose weight is just simpler....I don't need you to trick me to lose weight. And if you are too busy too explain it to me, send me a referral to a dietitian and let them do the work for you.

I also think that is why programs like Weight Watchers work. It helps people find their way to eat more nutritionally sound food and more low calorie high volume food if they use the point system.

Yes. I understand why many doctors approach it like that -- many people are very bad at calorie counting and one easier way to do it is to say cut down on carbs or fat or whatever (which you are probably going to do if you cut calories anyway). I think this is also why many doctors seem to recommend 1200 (going by what's reported here) or to respond to "I'm not losing on 1200" with "cut calories more." They simply don't trust their patients to count or to understand nuances.

As someone who wants to understand everything and gets annoyed when given a dumbed down version--it feels patronizing and rude, especially since I don't actually think I'm dumber than my doctor, just less educated in certain areas--that would bother me. And happily for me my doctor treats me with what I consider respect and does not assume I won't get it. (She asks me sensible questions and discusses things.) But I do understand why a doctor frustrated with seeing someone try to lose and fail again and again would fall back on such things.

Oh, well, I digress.

dubird

lemurcat12 wrote: »

shell1005 wrote: »

I agree with your hypothesis. It still grates on me though. I don't need the real reason for something dumbed down for me, etc. I do get it though. Most doctors are very busy. Let's assume they understand all there is to know about weight loss (which many don't)...and they say "you want to lose weight, cut carbs" because to explain about the whole thing takes more time and if I cut carbs I will probably eat less and therefore lose weight is just simpler....I don't need you to trick me to lose weight. And if you are too busy too explain it to me, send me a referral to a dietitian and let them do the work for you.

I also think that is why programs like Weight Watchers work. It helps people find their way to eat more nutritionally sound food and more low calorie high volume food if they use the point system.

Yes. I understand why many doctors approach it like that -- many people are very bad at calorie counting and one easier way to do it is to say cut down on carbs or fat or whatever (which you are probably going to do if you cut calories anyway). I think this is also why many doctors seem to recommend 1200 (going by what's reported here) or to respond to "I'm not losing on 1200" with "cut calories more." They simply don't trust their patients to count or to understand nuances.

As someone who wants to understand everything and gets annoyed when given a dumbed down version--it feels patronizing and rude, especially since I don't actually think I'm dumber than my doctor, just less educated in certain areas--that would bother me. And happily for me my doctor treats me with what I consider respect and does not assume I won't get it. (She asks me sensible questions and discusses things.) But I do understand why a doctor frustrated with seeing someone try to lose and fail again and again would fall back on such things.

Oh, well, I digress.

Actually, I think a part of this is that most people want a clear, simple solution, preferably something fast. That's the way our society has evolved to, so when a doctor says to just eat right and watch your calories, some people can't believe that's all there is to it. It's good that your doctor is willing to discuss things with you and go deeper. I had to do some hunting before finding one that would talk with me instead of just the 'here, have this pill and you'll be fine' or the 'there's nothing wrong, it's in your head, but i'll give you something if it'll make you feel better' mentality.

azulvioleta6

Low or lower-sugar snacks:

nuts
seeds (sunflower, flax, etc.)
cheese
hummus with veggies (red peppers, pod peas, jicama, carrots, etc.)
Greek yogurt dip (with homemade Ranch mix) and veggies
hard-boiled egg
edamame, soynuts
avocado
ceviche
cottage cheese
ricotta
kale chips
protein powder drink/shake/smoothie
turkey roll up
tuna (one of my favorites is a salad with tuna, garbanzos and salsa-type veggies)
green salad + protein
coleslaw + protein

Another thing that you could try is half a serving of fruit with some protein and fat...more satisfying, less sugar. For example, 1/2 an apple and a piece of cheese, 1/2 a pear with some almond butter, etc.

crazyjerseygirl

shell1005 wrote: »

crazyjerseygirl wrote: »

So, I've a hypothesis.

I think the reason past weight loss advice focused on "low this, low that" is because it was a simplified way to reduce kcal. A candy bar isn't bad for you, but it can easily pop you over maintenance. This plus that you don't get much else but calories in one gave us the "bad sugar" mantra (though when I was young fat was evil!)

I think we can put these ideas to rest in his age because we have tools like MFP which you can access anywhere to keep track of your calories.

I've found that I tend towards more nutritionally dense foods now that I'm counting. Sure that candy bar is good, but I don't have 250kcal to spare. I learned that fast when I tried to eat one for dinner!

When I'm in maintenance It'll be easier to work these things in, but I'm still gonna be hungry and miserable if my whole day is cake.

So count away, my guess is that you have defaulted to a balanced diet as it pertains to your body. Good luck!

Also, cheese. High in protein, comes in stick form, low in sugar.

I agree with your hypothesis. It still grates on me though. I don't need the real reason for something dumbed down for me, etc. I do get it though. Most doctors are very busy. Let's assume they understand all there is to know about weight loss (which many don't)...and they say "you want to lose weight, cut carbs" because to explain about the whole thing takes more time and if I cut carbs I will probably eat less and therefore lose weight is just simpler....I don't need you to trick me to lose weight. And if you are too busy too explain it to me, send me a referral to a dietitian and let them do the work for you.

I also think that is why programs like Weight Watchers work. It helps people find their way to eat more nutritionally sound food and more low calorie high volume food if they use the point system.

Well, I don't think it's the Drs or ppl being lazy, though it could be part, I don't think it was dumbing down either. Kcal counting pre-Internet was near impossible if you didn't eat everything pre packaged. It was difficult. Tools like MFP make it much easier, but the tech is still new (and occasionally buggy!), and not everyone might have access. I think as more early adopters are seen succeeding, more ppl will realize this is the way to go.

Need2Exerc1se

isthatpoisontoo wrote: »

Any ideas for non-sugary snacks?

I'm meeting my 1,200 a day goal just fine. Lots of nice, healthy snacks of fruit are pushing me over the sugar limit every day, though. I'm veggie, so meat is out, and I don't think I could face yogurt without some sweetness.

I know the answer is probably 'don't snack', but do you know how much I can eat when I get to a meal ravenous?!

Fruit can be used to sweeten yogurt, and if you are eating fruit anyway, just add some yogurt. Greek yogurt can be a good protein source if you are vegetarian. Dry roasted soybeans or edamame are high in fiber and protein and very low in sugar. Chickpeas are also good dry roasted. Nuts are high calorie but they are a pretty filling snack. Boiled eggs. Hummus or pb and veggie sticks.

isthatpoisontoo

I think you're onto something, @crazyjerseygirl. It's good advice, in it's own way, but counting calories is so much easier than it was that it seems a bit outdated.

I've had to deploy a spare mixing bowl to hold all the extra fruit I bought today, following your advice. Thanks for the suggestions, too. I've made myself a small bag of popcorn to take to work tomorrow for variety. I'm doing 1,200 calories in name, but buying extra with exercise most days, so I'm actually eating a bit more. Mostly in fruit!

moondrake

I love your answers, folks. I have always struggled with this sugar thing on these diet trackers. I don't consume HFCS (just don't like the stuff), but I eat quite a lot of fruit, mostly fresh, and sweet vegetables such as corn and beets. I usually use Stevia when sweetening things, but some recipes need cane sugar, it interacts with food in a very different way than Stevia. But 95% of my sugar is from fresh fruit, yogurt, milk, etc. Its good to hear that there's not much reason to worry about it as long as it is primarily natural food-derived sugars.