Sugar intake...
hmcarlt
Posts: 12 Member
Hey all! How many grams sugar does everyone eat in a day? There seems to be hidden sugar in everything and I usually end up around 10 to 15g by the end of the day. Is this much sugar okay? Is my intake similar to others?
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That's higher than my total carbs and at least half many others total goal. That doesn't mean it's too much for you though.
Are you eating any low fat dairy? They like to add sugar when they reduce fat...
What's your total carb goal? What are the foods you're getting the sugar from?0 -
When running strict keto, my sugar easily stayed below 5g per day, with most of them being zero. It's absurdly easy when you live on oily fish, eggs, spinach, kimchi, ground beef, and various sausages.3
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My carb goal is 30g net or less so I avoid sugar like the plague. As Sunny said, most low-fat foods will have added sugar (they have to put something in there to give it some taste), so I go for full-fat foods and just have a little less of them. I also avoid bread, pasta and starchy veggies as well.2
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I watch everything carefully for sugar. Heck, twice now, since going Keto I walked out of the store with chewable supplements by mistake. Know what's in those? Lots of sugar thus carbs...sigh...The B12 I suck up and take because I'd already opened them. The mag I refused to take but I give them to Rowdy when he's really dehydrated from work. And now that I've done it twice? You can be sure I won't again.
I don't know how much sugar I eat in a day, but it's low. I eat 20 or fewer carbs a day and my daughter is at 100 carbs a day. She wouldn't care about the supplements with sugar in them.
What matters is what's working for you. There are some of us who are similar to others here and then there are some of us who go completely our own way and "borrow" ideas from those around us. There just is no right way to do this. Your way, if it is working for you, is the right way. My way works for me and I wouldn't impose it upon you but can offer you whatever advice I have found that works for me.
In this case, what works for me is to read every freaking label, front and back before you leave the store. Check the carb/sugar content carefully to ensure whatever you pick up is worth whatever macros are in it. I easily spent 15 minutes in the canned tomato section seeking out a crushed tomato product that would make a quick pizza sauce that made me feel comfortable eating it.
Welcome aboard!5 -
My "sugar" on "reports" is most often 10 or less but certainly I have days over that. Full fat Greek yogurt is usually the reason...or tomatoes...or carrots. I eat full fat dairy and vegetables. So yes, I have days that are even over 15. It is OK for me and probably OK for you.1
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RowdysLady wrote: »In this case, what works for me is to read every freaking label, front and back before you leave the store. Check the carb/sugar content carefully to ensure whatever you pick up is worth whatever macros are in it. I easily spent 15 minutes in the canned tomato section seeking out a crushed tomato product that would make a quick pizza sauce that made me feel comfortable eating it.
Welcome aboard!
OMG ... bring your glasses if you need them! I can not tell you how many times I've gotten a headache trying to read the stupid information! Often times I bring stuff home because I can't read it and end up not being able to use it. Well at least for myself. Hubby gets those LOL. But it sucks!
Like kpk - I am usually under 10. Between 5-7 most times.1 -
Catawampous wrote: »RowdysLady wrote: »In this case, what works for me is to read every freaking label, front and back before you leave the store. Check the carb/sugar content carefully to ensure whatever you pick up is worth whatever macros are in it. I easily spent 15 minutes in the canned tomato section seeking out a crushed tomato product that would make a quick pizza sauce that made me feel comfortable eating it.
Welcome aboard!
OMG ... bring your glasses if you need them! I can not tell you how many times I've gotten a headache trying to read the stupid information! Often times I bring stuff home because I can't read it and end up not being able to use it. Well at least for myself. Hubby gets those LOL. But it sucks!
Like kpk - I am usually under 10. Between 5-7 most times.
Yeah, it stinks getting old. I have to bring my stupid reading glasses when I go shopping now.
As far as sugar goes, I try to keep as close to 0 as possible, but you are right about it being hidden in places like sausage and other places where it has no business. You even have to watch out for it in beef jerky. What is that all about?0 -
I have readers in my purse, on my desk, in my car....yeah....gettin' old! I told Rowdy the other day I needed one of those glasses chains around my neck because I need them so much now. Or I make my kids read it. I've even taught the 11 year old how to account for the fiber.
ETA: Oh and I HATE that I have to read jerky labels. I get it if it says Teriyaki or sweet and sour on the front but sugar, as you said @cstehansen, has no business in my peppered beef jerky. I finally found some at a local convenience store that sells it with no sugar.1 -
Zero added sugar...so just the minimal amount in my full fat dairy and veggies.2
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The added sugar thing is a real eye-opener. I used to like the Lawry's seasoned salt but then I read the ingredients and the second ingredient in the list is SUGAR - in seasoned salt?!?!?
Sausage was another eye-opener. Most of the mainstream ones have sugar as well. The good news is that there are several local brands that the Kroger near me carries that have zero carbs and no added sugars!3 -
sugar is used as a flavor enhancer the same way they add salt. It's added into almost every single commercial food product. Its so hard to avoid, its better to look at the nutional info instead of the ingredients. Yes, it may have sugar added but it can be so little as to add less than a gram per serving.1
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I've averaged 13g daily sugar in the last 2 weeks. All from veggies (esp. the carrots, peppers and onions here and there), a wee bit from lactose, and a few KIND bars (which I'm giving up for a while). I use USDA nutr info, so for the veggies, all those fractional amounts add up.2
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RowdysLady wrote: »I have readers in my purse, on my desk, in my car....yeah....gettin' old! I told Rowdy the other day I needed one of those glasses chains around my neck because I need them so much now.
You may have considered/tried already...mono vision contacts. OMGosh, I love them. Loved them from day 1. I started wearing them when my arms became too short in my 40s. But yep. We had store bought readers everywhere.
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The added sugar thing is a real eye-opener. I used to like the Lawry's seasoned salt but then I read the ingredients and the second ingredient in the list is SUGAR - in seasoned salt?!?!?
Sausage was another eye-opener. Most of the mainstream ones have sugar as well. The good news is that there are several local brands that the Kroger near me carries that have zero carbs and no added sugars!
I found that hard sausages tend to be a lot better about that. Also, we have local Mennonites who make some badass venison sausage if you bring them the meat. I've seen their spicing selection, and there's not a bit of sugar involved.1 -
I just checked my food diary and my average sugar grams per day is around 9 to 10 - mostly from dairy or veggies like onions etc. Or if I decide to have a glass of wine. My net carbs average 25-30 daily.
I was browsing jerky brands at the store the other day and almost every single package listed sugar as the second ingredient. Ugh.0 -
Something I noticed is that this app counts Splenda as sugar. I received a notice that I was going over my limit which made me realize it .0
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The added sugar thing is a real eye-opener. I used to like the Lawry's seasoned salt but then I read the ingredients and the second ingredient in the list is SUGAR - in seasoned salt?!?!?
Sausage was another eye-opener. Most of the mainstream ones have sugar as well. The good news is that there are several local brands that the Kroger near me carries that have zero carbs and no added sugars!
If you like seasoning and a little heat give Tony Chachere's a try. It's in the spice isle. No MSG, only salt, red pepper, black pepper, chili powder, garlic and silicon dioxide to keep it from clumping. I had never heard of it til I met Rowdy and well it's as much a staple in this house as he
I cook nearly every single dish with it and we keep a shaker on the kitchen counter and on the dining room table just like we do salt and pepper.
Yep, I don't eat cased sausage so much any longer because of the carbs that make no sense.0 -
RowdysLady wrote: »The added sugar thing is a real eye-opener. I used to like the Lawry's seasoned salt but then I read the ingredients and the second ingredient in the list is SUGAR - in seasoned salt?!?!?
Sausage was another eye-opener. Most of the mainstream ones have sugar as well. The good news is that there are several local brands that the Kroger near me carries that have zero carbs and no added sugars!
If you like seasoning and a little heat give Tony Chachere's a try. It's in the spice isle. No MSG, only salt, red pepper, black pepper, chili powder, garlic and silicon dioxide to keep it from clumping. I had never heard of it til I met Rowdy and well it's as much a staple in this house as he I cook nearly every single dish with it and we keep a shaker on the kitchen counter and on the dining room table just like we do salt and pepper.
Yep, I don't eat cased sausage so much any longer because of the carbs that make no sense.
I found Tony Chachere's when I lived (briefly) in Louisiana. Great stuff that can work well on just about anything. Food seasoning is one place Cajuns have it right.0 -
randiewilliams72 wrote: »Something I noticed is that this app counts Splenda as sugar. I received a notice that I was going over my limit which made me realize it .
The entries are entered by users, it's not MPF per se. When you want to subtract your sugar alcohols search for the item using minus or no sugar alcohols. Often there is an entry for it, otherwise you have to create your own. For a while I was eating way too many Russell Stover sugar free candies and almost all of them could be found minus sugar alcohols.0 -
or search with the term "net carbs" but still be sure to examine the nutritional info given. Some people who are entering these dont really seem to understand the meaning of NET carbs0
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Gallowmere1984 wrote: »I found that hard sausages tend to be a lot better about that. Also, we have local Mennonites who make some badass venison sausage if you bring them the meat. I've seen their spicing selection, and there's not a bit of sugar involved.
I am so jealous @Gallowmere1984!!0 -
RowdysLady wrote: »I have readers in my purse, on my desk, in my car....yeah....gettin' old! I told Rowdy the other day I needed one of those glasses chains around my neck because I need them so much now.
You may have considered/tried already...mono vision contacts. OMGosh, I love them. Loved them from day 1. I started wearing them when my arms became too short in my 40s. But yep. We had store bought readers everywhere.
I have monovisions too, my optometrist keeps trying to push me toward progressives when I get new glasses, NO WAY! I just read under my glasses when I wear them (overnight patrols), and one contact lens is for close up, one for distance when I wear lenses. NO problem, my brain just sort of filters out the message from the unfocused eye, and carries on. Doesn't affect depth perception either.1 -
Sunny_Bunny_ wrote: »That's higher than my total carbs and at least half many others total goal. That doesn't mean it's too much for you though.
Are you eating any low fat dairy? They like to add sugar when they reduce fat...
What's your total carb goal? What are the foods you're getting the sugar from?
Most of the sugar comes from fully fat Greek yogurt, full fat cream cheese, coffee creamer is the biggest culprit but can seem to quit it. My net carbs are usually around 20g.0 -
The added sugar thing is a real eye-opener. I used to like the Lawry's seasoned salt but then I read the ingredients and the second ingredient in the list is SUGAR - in seasoned salt?!?!?
Sausage was another eye-opener. Most of the mainstream ones have sugar as well. The good news is that there are several local brands that the Kroger near me carries that have zero carbs and no added sugars!
Sausage has gotten me on more than one occasion. This seems to be a trial and error type of diet to really dial in the macros and figure out what works best.0 -
Sunny_Bunny_ wrote: »That's higher than my total carbs and at least half many others total goal. That doesn't mean it's too much for you though.
Are you eating any low fat dairy? They like to add sugar when they reduce fat...
What's your total carb goal? What are the foods you're getting the sugar from?
Most of the sugar comes from fully fat Greek yogurt, full fat cream cheese, coffee creamer is the biggest culprit but can seem to quit it. My net carbs are usually around 20g.
Have you tried using half n half or heavy whipping cream with a little stevia or erythritol? Would be a better choice than coffee creamer.0 -
Sunny_Bunny_ wrote: »Sunny_Bunny_ wrote: »That's higher than my total carbs and at least half many others total goal. That doesn't mean it's too much for you though.
Are you eating any low fat dairy? They like to add sugar when they reduce fat...
What's your total carb goal? What are the foods you're getting the sugar from?
Most of the sugar comes from fully fat Greek yogurt, full fat cream cheese, coffee creamer is the biggest culprit but can seem to quit it. My net carbs are usually around 20g.
Have you tried using half n half or heavy whipping cream with a little stevia or erythritol? Would be a better choice than coffee creamer.
I also like premixing certain caseins with water for use as a creamer. With the small amount needed, it ends up being like 0.14g sugar per cup. Yes, I broke it down all the way from the 100g serving nutritional information.2 -
Gallowmere1984 wrote: »Sunny_Bunny_ wrote: »Sunny_Bunny_ wrote: »That's higher than my total carbs and at least half many others total goal. That doesn't mean it's too much for you though.
Are you eating any low fat dairy? They like to add sugar when they reduce fat...
What's your total carb goal? What are the foods you're getting the sugar from?
Most of the sugar comes from fully fat Greek yogurt, full fat cream cheese, coffee creamer is the biggest culprit but can seem to quit it. My net carbs are usually around 20g.
Have you tried using half n half or heavy whipping cream with a little stevia or erythritol? Would be a better choice than coffee creamer.
I also like premixing certain caseins with water for use as a creamer. With the small amount needed, it ends up being like 0.14g sugar per cup. Yes, I broke it down all the way from the 100g serving nutritional information.
Always good to see I'm not the only nerd in this group.3 -
canadjineh wrote: »RowdysLady wrote: »I have readers in my purse, on my desk, in my car....yeah....gettin' old! I told Rowdy the other day I needed one of those glasses chains around my neck because I need them so much now.
You may have considered/tried already...mono vision contacts. OMGosh, I love them. Loved them from day 1. I started wearing them when my arms became too short in my 40s. But yep. We had store bought readers everywhere.
I have monovisions too, my optometrist keeps trying to push me toward progressives when I get new glasses, NO WAY! I just read under my glasses when I wear them (overnight patrols), and one contact lens is for close up, one for distance when I wear lenses. NO problem, my brain just sort of filters out the message from the unfocused eye, and carries on. Doesn't affect depth perception either.
I currently wear a 4.0 in my left eye for reading and 2.0 in my right eye for distance. It really is amazing how the brain adapts. I was expecting an adjustment period when I 1st got them but, no.
I also have progressive lenses. Because of my involuntary head movements and/or rigidity (locking) due to dystonia, wearing my glasses can be a real aggravation. Dizzy...1 -
My daily "goal" is 10g but I do my best not to hit it. Most things I have are unsweetened, but peanut butter, veggies and such have low amounts of naturally occurring sugar.0
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Gallowmere1984 wrote: »I found that hard sausages tend to be a lot better about that. Also, we have local Mennonites who make some badass venison sausage if you bring them the meat. I've seen their spicing selection, and there's not a bit of sugar involved.
I am so jealous @Gallowmere1984!!
I don't know if our sausage is badass or not, but we process our own venison and as soon as it cools a bit more we are slaughtering our pig and processing it ourselves. I cannot wait!2
