How to Avoid sugar in food?

sturbich
sturbich Posts: 9 Member
in Food and Nutrition
I am struggling to keep the sugar down in my diet!

I am stuck for choices on what to eat as they all seem to have high sugar content. Fruit, mixed vegetable and even the milk for the
whey protein seems to have high levels of sugar. Any ideas on how to maintain gradual weight loss while not overloading on sugar in the ''healthy '' foods like the fruit and Veg.

Any input. is appreciated.

Replies

  • KarenJanine
    KarenJanine Posts: 3,497 Member
    Do you have a medical reason for trying to avoid sugar?

    If not then there is no reason to try and restrict it, especially naturally occurring sugars in fruit, vegetables and dairy. These items have lots of other health benefits - vitamins, fibre, protein, calcium, etc. - so restricting purely because they contain sugar is unnecessary.

    Just aim for a diet with a good balance of carbs (inc sugar), fat and protein.
  • mrmagee3
    mrmagee3 Posts: 518 Member
    I am struggling to keep the sugar down in my diet!

    I am stuck for choices on what to eat as they all seem to have high sugar content. Fruit, mixed vegetable and even the milk for the
    whey protein seems to have high levels of sugar. Any ideas on how to maintain gradual weight loss while not overloading on sugar in the ''healthy '' foods like the fruit and Veg.

    Any input. is appreciated.

    I'm a fan of getting macros from the foods that are densest in them -- i.e., if you're trying to up your protein, eating some meat is likely a better way to get it than drinking milk.

    Other than that, limiting carbs is easy. Eat less of these:
    1. Fruit
    2. Starch
    3. Rice
    4. Bread
    5. Pasta

    And eat more of these:
    1. Green veggies
    2. Cheese
    3. Meat
    4. Bacon (I know, it's meat, but it's delicious)
    5. Nuts
    6. Salads
  • Topsking2010
    Topsking2010 Posts: 2,245 Member
    Fruit is good!!!
  • rml_16
    rml_16 Posts: 16,414 Member
    Worry about added sugar in processed foods and desserts. Forget about natural sugar in milk and fruit and things like that (unless you have a medical condition that requires you to worry about those things).
  • amcgavisk
    amcgavisk Posts: 5
    If you are worried about the sugar in milk - drink unsweetened almond milk instead - a cup of this has only 30 calories, 0 sugar, and twice as much calcium as regular milk!

    If you are eating in moderation - I would not worry about the sugar in fruit - just keep it to 2-3 fresh pieces a day if u are concerned

    And don't worry about the sugars in vegetables - they are definitely minimal
  • taunto
    taunto Posts: 6,420 Member
    Worry about added sugar in processed foods and desserts. Forget about natural sugar in milk and fruit and things like that (unless you have a medical condition that requires you to worry about those things).

    I wouldn't even worry about the sugar in processed foods and dessers OP but they can get expensive in terms of calories. The sugar from fruits and other foods where sugar isn't added from you is very good in terms of nutrition and overall health. So eat all the fruits! :)
  • mrmagee3
    mrmagee3 Posts: 518 Member
    Worry about added sugar in processed foods and desserts. Forget about natural sugar in milk and fruit and things like that (unless you have a medical condition that requires you to worry about those things).

    I wouldn't even worry about the sugar in processed foods and dessers OP but they can get expensive in terms of calories. The sugar from fruits and other foods where sugar isn't added from you is very good in terms of nutrition and overall health. So eat all the fruits! :)

    Could someone explain why fructose from a fruit is different than the same amount of added fructose? Or similarly with glucose, sucrose, etc.
  • RllyGudTweetr
    RllyGudTweetr Posts: 2,019 Member
    Do you have a medical reason for trying to avoid sugar?

    If not then there is no reason to try and restrict it, especially naturally occurring sugars in fruit, vegetables and dairy. These items have lots of other health benefits - vitamins, fibre, protein, calcium, etc. - so restricting purely because they contain sugar is unnecessary.

    Just aim for a diet with a good balance of carbs (inc sugar), fat and protein.
    This. Unless you're pre-diabetic, diabetic, hypoglycemic, or otherwise medically advised to monitor your sugar, just treat sugar like a carb, and remember that carbs aren't evil. Get sufficient protein, sufficient fats, stay within close range of your daily calorie goal, and get some exercise, and you'll be fine.
  • rml_16
    rml_16 Posts: 16,414 Member
    Worry about added sugar in processed foods and desserts. Forget about natural sugar in milk and fruit and things like that (unless you have a medical condition that requires you to worry about those things).

    I wouldn't even worry about the sugar in processed foods and dessers OP but they can get expensive in terms of calories. The sugar from fruits and other foods where sugar isn't added from you is very good in terms of nutrition and overall health. So eat all the fruits! :)

    Could someone explain why fructose from a fruit is different than the same amount of added fructose? Or similarly with glucose, sucrose, etc.
    It isn't, but that isn't the point. When you eat a piece of fruit, you get fiber and tons of nutrients along with it. When you eat a piece of cake, you just basically get sugar and more sugar.

    It isn't the sugar that's the issue. It's the overall value of the food it comes in. That isn't to say never eat a piece of cake, but don't overdo it because you're using those calories in a way that isn't giving you vitamins and fiber that your body needs.
  • mrmagee3
    mrmagee3 Posts: 518 Member
    Worry about added sugar in processed foods and desserts. Forget about natural sugar in milk and fruit and things like that (unless you have a medical condition that requires you to worry about those things).

    I wouldn't even worry about the sugar in processed foods and dessers OP but they can get expensive in terms of calories. The sugar from fruits and other foods where sugar isn't added from you is very good in terms of nutrition and overall health. So eat all the fruits! :)

    Could someone explain why fructose from a fruit is different than the same amount of added fructose? Or similarly with glucose, sucrose, etc.
    It isn't, but that isn't the point. When you eat a piece of fruit, you get fiber and tons of nutrients along with it. When you eat a piece of cake, you just basically get sugar and more sugar.

    It isn't the sugar that's the issue. It's the overall value of the food it comes in. That isn't to say never eat a piece of cake, but don't overdo it because you're using those calories in a way that isn't giving you vitamins and fiber that your body needs.

    That's more reasonable. I really just took issue with this sentence:
    The sugar from fruits and other foods where sugar isn't added from you is very good in terms of nutrition and overall health.

    It's not the sugar in those foods that's good (or different, compared to added sugar foods), it's the rest of the nutritive properties of said foods.
  • taunto
    taunto Posts: 6,420 Member
    Worry about added sugar in processed foods and desserts. Forget about natural sugar in milk and fruit and things like that (unless you have a medical condition that requires you to worry about those things).

    I wouldn't even worry about the sugar in processed foods and dessers OP but they can get expensive in terms of calories. The sugar from fruits and other foods where sugar isn't added from you is very good in terms of nutrition and overall health. So eat all the fruits! :)

    Could someone explain why fructose from a fruit is different than the same amount of added fructose? Or similarly with glucose, sucrose, etc.
    It isn't, but that isn't the point. When you eat a piece of fruit, you get fiber and tons of nutrients along with it. When you eat a piece of cake, you just basically get sugar and more sugar.

    It isn't the sugar that's the issue. It's the overall value of the food it comes in. That isn't to say never eat a piece of cake, but don't overdo it because you're using those calories in a way that isn't giving you vitamins and fiber that your body needs.

    Pretty much this. When you eat sugar, you are eating yummy calories only but when you eat sugar from more natural sources, you get more fiber, vitamins and other nutrients.

    Think of your calories allotted on MFP as your home budget. You have 2,000 calories. Now you don't want to blow all or even most of those calories partying around and buying useless junk (AKA, junk food) but you don't want to lead a boring life and so a little bit of fun is good. So while sugar is sugar and a calorie is a calorie, how you budget those calories and sugar will matter in terms of fitness. I usually go for 80% of my calories for "clean" eating and the rest of the 20% for junk foods
  • rml_16
    rml_16 Posts: 16,414 Member
    The sugar from fruits and other foods where sugar isn't added from you is very good in terms of nutrition and overall health.

    It's not the sugar in those foods that's good (or different, compared to added sugar foods), it's the rest of the nutritive properties of said foods.
    Agreed.
  • mrmagee3
    mrmagee3 Posts: 518 Member
    Pretty much this. When you eat sugar, you are eating yummy calories only but when you eat sugar from more natural sources, you get more fiber, vitamins and other nutrients.

    Think of your calories allotted on MFP as your home budget. You have 2,000 calories. Now you don't want to blow all or even most of those calories partying around and buying useless junk (AKA, junk food) but you don't want to lead a boring life and so a little bit of fun is good. So while sugar is sugar and a calorie is a calorie, how you budget those calories and sugar will matter in terms of fitness. I usually go for 80% of my calories for "clean" eating and the rest of the 20% for junk foods

    We don't disagree. I just thought the clarification might be worthwhile for someone who read your initial post and came away with, "the sugar in fruit is good, but the sugar in cake is bad", which happens. I agree with your methodology above, personally.
  • taunto
    taunto Posts: 6,420 Member
    Worry about added sugar in processed foods and desserts. Forget about natural sugar in milk and fruit and things like that (unless you have a medical condition that requires you to worry about those things).

    I wouldn't even worry about the sugar in processed foods and dessers OP but they can get expensive in terms of calories. The sugar from fruits and other foods where sugar isn't added from you is very good in terms of nutrition and overall health. So eat all the fruits! :)

    Could someone explain why fructose from a fruit is different than the same amount of added fructose? Or similarly with glucose, sucrose, etc.
    It isn't, but that isn't the point. When you eat a piece of fruit, you get fiber and tons of nutrients along with it. When you eat a piece of cake, you just basically get sugar and more sugar.

    It isn't the sugar that's the issue. It's the overall value of the food it comes in. That isn't to say never eat a piece of cake, but don't overdo it because you're using those calories in a way that isn't giving you vitamins and fiber that your body needs.

    That's more reasonable. I really just took issue with this sentence:
    The sugar from fruits and other foods where sugar isn't added from you is very good in terms of nutrition and overall health.

    It's not the sugar in those foods that's good (or different, compared to added sugar foods), it's the rest of the nutritive properties of said foods.

    Yeah I meant to refer to the nutrients the sugar in fruits etc comes with. Sorry for the confusion
  • sturbich
    sturbich Posts: 9 Member
    Thanks for your insight! I will keep this in mind. How healthy is brown rice?

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