Carbs, sheesh!
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pcdoctor01 wrote: »My Dad has diabetes too so I really have to watch my carbs now.
The drivers for diabetes are largely obesity, inactivity and genetics. Carbs don't cause diabetes. If anything concentrate on getting a lot of fiber and limited added sugars.
If carbs don't cause diabetes then how can diabetes become non diabetic by limiting carbs only?0 -
GaleHawkins wrote: »pcdoctor01 wrote: »My Dad has diabetes too so I really have to watch my carbs now.
The drivers for diabetes are largely obesity, inactivity and genetics. Carbs don't cause diabetes. If anything concentrate on getting a lot of fiber and limited added sugars.
If carbs don't cause diabetes then how can diabetes become non diabetic by limiting carbs only?
Usually what is being discussed isn't actually reversing diabetes (if you start eating carbs again it comes back immediately absent weight loss), but avoiding the symptoms by minimizing the need for insulin (which a low carb diet does).
Also, of course, low carb diets (like other diets) cause weight loss, and weight loss often will reverse the diabetes.
Here's a good blog post discussing this (from a low carb proponent): http://caloriesproper.com/keto-myths-facts/
"Myth: low carb cures IR.
Fact: low carb helps manage blood glucose levels with fewer meds in people with IR. It’s actually quite good at that. But the best “cures” are basically weight loss and/or exercise. “Cure” = can eat a potato w/o hyperglycemia."9 -
GaleHawkins wrote: »pcdoctor01 wrote: »My Dad has diabetes too so I really have to watch my carbs now.
The drivers for diabetes are largely obesity, inactivity and genetics. Carbs don't cause diabetes. If anything concentrate on getting a lot of fiber and limited added sugars.
If carbs don't cause diabetes then how can diabetes become non diabetic by limiting carbs only?
You do know the difference between cause and treatment right? Take diverticulitis; it is caused by a poor diet (high in animal fats and low in fibrous vegetables), lack of exercise and aging. It's treatment is a low fiber diet that is void of seeds/nuts, and no exercise.8 -
My comment earlier didn't mean that any food with added sugar lacks nutrition, but rather that the added sugar itself doesn't add nutrition and only adds calories.
Articles on this point from the Mayo Clinic and American Heart Association linked here. From the AHA article: "Added sugars contribute zero nutrients but many added calories that can lead to extra pounds or even obesity, thereby reducing heart health."
Like you guys said, log the calories and read the nutrition labels. But many consumers need to be more aware.1 -
I like my Cheerios with chocolate milk4
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ValeriePlz wrote: »My comment earlier didn't mean that any food with added sugar lacks nutrition, but rather that the added sugar itself doesn't add nutrition and only adds calories.
I think what people were objecting to was the idea that "processed foods" inherently contain added sugar (or lots of it) and more calories than you expect. If you read labels and log it, you can't claim you didn't expect it, and of course many processed foods have no (or only a small amount) of added sugar and aren't high in calories.
One example, cottage cheese.4 -
DJ_Skywalker wrote: »I like my Cheerios with chocolate milk
I don't think the blueberries would go well with that...
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lemurcat12 wrote: »ValeriePlz wrote: »My comment earlier didn't mean that any food with added sugar lacks nutrition, but rather that the added sugar itself doesn't add nutrition and only adds calories.
I think what people were objecting to was the idea that "processed foods" inherently contain added sugar (or lots of it) and more calories than you expect.
They don't inherently contain added sugar, but many do, and the best part of logging is to educate ourselves about this. Here are some examples of foods that surprised me with how much added sugar they contain:- Bread (American bread is so sweet compared to other markets)
- Yogurt
- Spaghetti sauce
- Granola (one of those foods with a health halo that can be the sugar equivalent of a candy bar)
- Packaged soups
- Bottled tea
- Canned fruit
- Breakfast cereals
Quote from a Time article: "Overall, processed foods contained eight times more sugar than less processed foods such as breads, cheese and canned foods, and five times more sugar than unprocessed or minimally processed choices such as meats, fresh fruits or vegetables, grains and milk."1 -
WinoGelato wrote: »DJ_Skywalker wrote: »I like my Cheerios with chocolate milk
I don't think the blueberries would go well with that...
Hmmm that's fine ... too many carbs anyway
I'll just add chocolate chips 2 -
ValeriePlz wrote: »lemurcat12 wrote: »ValeriePlz wrote: »My comment earlier didn't mean that any food with added sugar lacks nutrition, but rather that the added sugar itself doesn't add nutrition and only adds calories.
I think what people were objecting to was the idea that "processed foods" inherently contain added sugar (or lots of it) and more calories than you expect.
They don't inherently contain added sugar, but many do, and the best part of logging is to educate ourselves about this. Here are some examples of foods that surprised me with how much added sugar they contain:- Bread (American bread is so sweet compared to other markets)
- Yogurt
- Spaghetti sauce
- Granola (one of those foods with a health halo that can be the sugar equivalent of a candy bar)
- Packaged soups
- Bottled tea
- Canned fruit
- Breakfast cereals
Quote from a Time article: "Overall, processed foods contained eight times more sugar than less processed foods such as breads, cheese and canned foods, and five times more sugar than unprocessed or minimally processed choices such as meats, fresh fruits or vegetables, grains and milk."
First, how are you identifying how much added sugar these products contain, since that is not something that is distinguished on nutrition labels currently?
Second, what is your definition of "lots of added sugar"? I eat a lot of the items you mentioned - and as I stated above, I'm usually below sugar goal (not that I track it, but I went back and looked and most days I'm under. The days I'm over is usually when I eat a Chobani Flip for an afternoon snack AND have some gelato after dinner - but since I don't have a reason to restrict sugar, that doesn't particularly bother me). I checked sandwich bread in the database, usually less than 5 g sugar (total) for 2 slices. Spaghetti sauce, usually less than 10 g sugar (again, total, a lot of that will come naturally from the tomatoes themselves and so I'm not sure how that's going to be different than if I make it myself). Packaged soups - I looked at Progresso since that's the brand I buy, also less than 5 g sugar per serving, so less than 10 g per can.
Thirdly, for many of the things you listed, there are options which clearly would be sweetened in some way (flavored yogurts, sweetened tea, canned fruit in syrup) etc but that would be fairly obvious on the label, even if a person weren't logging and tracking calories or other nutrients here.
I don't disagree that people should be more mindful and aware of what is in their food - but I'm always perplexed at the suggestion that these things are hidden and that people are somehow "tricked" into eating more sugar than they thought. Not saying that was your point, but that's why I was curious what your examples of processed foods inherently high in added sugars were.5 -
So, yesterday I had a high protein breakfast, a high carb lunch, and a high fat dinner. I know I should be 1/3 anguished and 1/3 proud, but I'm not sure about the other 1/3 of emotional virtue signaling. Somebody help me.11
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^^this^^ I just tried going from Keto back to a more balanced meal plan. As soon as I did I was eating everything in sight! And I mean it. Actually went up 4.5lbs in a week.....Jumped right back onto the Keto bandwagon lol.
To gain 4.5 pounds (in fat) you needed to eat 4.5 x 3,500 .....15,750 calories over your maintenance. I'm guessing you (mostly) replenished glycogen stores.....and gained water weight.5 -
ValeriePlz wrote: »lemurcat12 wrote: »ValeriePlz wrote: »My comment earlier didn't mean that any food with added sugar lacks nutrition, but rather that the added sugar itself doesn't add nutrition and only adds calories.
I think what people were objecting to was the idea that "processed foods" inherently contain added sugar (or lots of it) and more calories than you expect.
They don't inherently contain added sugar, but many do, and the best part of logging is to educate ourselves about this.
Agreed. I wasn't actually surprised about anything, though. I cut added sugar at first so actually expected to be. My notes:
[*] Bread -- I'm super picky about bread so never buy it from the supermarket, but I think it's well known it has some added sugar in it, although how much varies a lot, and I doubt it's that many calories unless you eat an awful lot of bread
[*] Yogurt -- no added sugar if you get plain
[*] Spaghetti sauce -- I always make my own, but in most store-bought the calories from added sugar is probably pretty low. People focus on the amount in the whole jar or total sugar (not added), both of which are misleading.
[*] Granola (one of those foods with a health halo that can be the sugar equivalent of a candy bar) -- I never thought this had a health halo and always knew it was high cal, but not all kinds have added sugar (my favorite one is a paleo granola I don't eat because it's so high cal and I have no self control with it, but no added sugar)
[*] Packaged soups -- I wouldn't think most have many calories from added sugar per serving, got an estimate? I don't eat them anyway
[*] Bottled tea -- sweetened tea? Well, of course. (I didn't consume beverages with calories and dislike sweetened tea anyway)
[*] Canned fruit -- easy to find without added sugar, although I'd prefer fresh or frozen, personally
[*] Breakfast cereals -- again, well, of course, if you mean sugary cereals, no surprise, but also easy to find without added sugar. I hate cold cereal but like oatmeal and my oats have no added sugarQuote from a Time article: "Overall, processed foods contained eight times more sugar than less processed foods such as breads, cheese and canned foods
This makes no sense because breads, cheese, and canned foods are all processed. Are they playing games with the meaning of "processed"?
But again the point is that it makes a different WHAT processed foods you are eating. Generalizing about them when many are not high in added sugar and plenty nutrient rich (like the things WinoGelato was discussing) makes no sense to me. Why not focus on the specific food or item and, ideally, the diet as a whole vs. demonizing "processed foods" as if the nutrient and macro make up of one (say, smoked salmon) was identical to another (say, frozen waffles with chocolate sauce). Not that there's anything wrong with the latter if it tastes good and fits in your calories and overall nutrient-rich diet, of course, but obviously it will have plenty of calories from added sugar (and added fat).five times more sugar than unprocessed or minimally processed choices such as meats, fresh fruits or vegetables, grains and milk."
So smoked salmon has 5 times more sugar than milk? I don't think so. Again, generalizing about processed foods is pointless as they are extremely varied.
That was the point people were making.5 -
ValeriePlz wrote: »
- Granola (one of those foods with a health halo that can be the sugar equivalent of a candy bar)
Granola has exploded in popularity lately and there are so many varieties at the grocery store. Most are very sweet, use suspicious ingredients (to achieve shelf life) and are basically cookies.
I eat (unsweetened) oatmeal made with milk, mixed berries (bought frozen), and walnuts all winter.
For summer, I'd like to switch to unsweetened granola with berries, walnuts, and yogurt. My conclusion is that you have to make the granola yourself if you want it unsweetened. Something new to learn to do!0 -
quiksylver296 wrote: »I feel the need to add...
Cheerios and blueberries for breakfast would not keep me full for long. I'd be hangry by mid-morning. Try protein and some healthy fats (maybe switch the Cheerios out for greek yogurt) and see if you feel fuller/more satisfied.
I was also thinking the same thing! I have eggs for breakfast every morning - usually with some cheese and/or a piece of bacon. I'd be so hangry by about 10:30 on just cheerios and some blueberries0 -
pcdoctor01 wrote: »My Dad has diabetes so I really have to watch my carbs now because I tend to take after his side of the family. I don't have diabetes but since my Dad does I better be careful.
Well, not really. My dad has to watch his sugar intake as he's been diagnosed pre-diabetic and when I was at my biggest I was also in the same boat. He's still watching his sugar (likely due to age, and other factors) but I'm not and carbs are my most favourite macro
lol I am a lot more active than he is on a regular basis and my sugar levels are fine. We even did a comparison one night after a (large) family dinner and I was about 4.8 right after eating a bunch of lasagna . . . so while genetics can play a role, it often is based on the individual. 0 -
ValeriePlz wrote: »lemurcat12 wrote: »ValeriePlz wrote: »My comment earlier didn't mean that any food with added sugar lacks nutrition, but rather that the added sugar itself doesn't add nutrition and only adds calories.
I think what people were objecting to was the idea that "processed foods" inherently contain added sugar (or lots of it) and more calories than you expect.
They don't inherently contain added sugar, but many do, and the best part of logging is to educate ourselves about this. Here are some examples of foods that surprised me with how much added sugar they contain:- Bread (American bread is so sweet compared to other markets)
- Yogurt
- Spaghetti sauce
- Granola (one of those foods with a health halo that can be the sugar equivalent of a candy bar)
- Packaged soups
- Bottled tea
- Canned fruit
- Breakfast cereals
Quote from a Time article: "Overall, processed foods contained eight times more sugar than less processed foods such as breads, cheese and canned foods, and five times more sugar than unprocessed or minimally processed choices such as meats, fresh fruits or vegetables, grains and milk."
Time is trying to grab eyeballs, not promote sound science.
Yogurt already has a decent amount of "natural sugar" from the milk. Most yogurts I see don't have much more than that. Spaghetti sauce already has a decent amount of "natural sugar" from the tomatoes, most jarred sauces I see don't have much more than that. Granola often contains dried fruits and candy pieces or is coated with glaze - how the heck is that hidden?? Granola had a health halo in the 1990s, I don't know anyone who thinks it's health food now. I'm sorry, bottled tea and canned fruit obviously has sugar added to it. And again, how is the sugar in breakfast cereals hidden? Most of them taste like a mouthful of sugar.
I have seen some breads and soups that had a surprising amount of sugar in them, but again it took literally 2.5 seconds for me to look at the nutrition box, see the sugar grams, and chose a bread and a canned soup that do not have unnecessary sugar calories in them.
I suppose if someone does not look at the nutrition panel and eats 100% convenience foods, they might end up eating more sugar than they realize.
I eat everything in your list except for granola, breakfast cereal, and canned fruit regularly, and again I hardly ever exceed the MFP sugar number. And when I do it is because of foods that are obviously high in sugar - cake, ice cream, wine, fruity desserts.
I'm sorry to pick, but this idea that Americans are helplessly consuming all these hidden sugary calories by accident is a pet peeve of mine. There is an obesity epidemic because people are eating too much of everything, moving way too little, and would rather ignore the facts than take a tiny bit of time to read labels and make healthy choices. Nothing is hidden from us, we choose not to know.5 -
bobshuckleberry wrote: »Is this just an exercise forum?
MFP has a "community" section with several forums, each with a specific purpose. There's one for support and motivation, one for food and nutrition, and one for fitness and exercise. This thread was originally posted in the exercise-specific forum; somebody looked at all of the options and decided exercise was the best fit for what they had to say, that the exercise crowd was who they wanted to speak to. Since then, the thread was moved to "food and nutrition" which has a different purpose and attracts a different group of people.0 -
cwolfman13 wrote: »pcdoctor01 wrote: »I never realized the importance of counting carbs. Found out that I've been losing weight the incorrect way. Instead of counting carbs, I was watching my added sugar intake. I know what to do now but d*mn! One cup of Cheerios is 20 carbs. One cup of blueberries is 21 carbs. To think I've been eating two cups of Cherrios on some days and one day I even topped them with blueberries. This is really eye opening.
If you were losing weight then you weren't losing weight in the wrong way. Carbs have nothing to do with anything...they're just one of three macronutrients and there are tons of nutritionally dense sources of carbohydrates that are very beneficial to health.pcdoctor01 wrote: »My Dad has diabetes so I really have to watch my carbs now because I tend to take after his side of the family. I don't have diabetes but since my Dad does I better be careful.
My dad had diabetes too. It wasn't a result of eating carbohydrates. It was a result if his overall crappy diet, mass over consumption of calories, he was obese, and pretty inactive. If you look at blue zone areas of the world, they are some of the healthiest populations in the world and eat diets relatively high in carbohydrates.
I eat a lot of legumes, lentils, potatoes and sweet potatoes, oats, quinoa, etc...all very solid sources of carbohydrates and pretty good for you.
This reminds me, I really need to incorporate more legumes and lentils into my diet.
It might be weird, but they are two of my favorite things...I usually have one or the other 4-5x per week with some meal or another.0 -
MelissaPhippsFeagins wrote: »I pay attention to carbs because my dad has diabetes and I don't want it. He counts carbs to keep his blood glucose controlled..
I lose weight best on high protein. Nutrition is a very individual science.
But wait, do you mean he counts all carbs or starchy carbs? Diabetics are also advised to stay away from certain fruits, or only eat them in very limited amounts - like bananas and melons - and also alcohol due to the way it metabolizes in your body . . . neither fruits nor alcohol are traditionally seen as "carbs". So does he count all carbs, or just starchy carbs? If so, I'd say that's more for portion control than anything else.0
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