Sugar - Let's talk about it
Phirrgus
Posts: 1,894 Member
My daily sugar intake, some days more and some less. I don't really pay attention to it. I love sugar, whether from an orange or from a piece of chocolate. So I was reading this:
https://www.healthline.com/health/food-nutrition/sugar-facts-scientific#3
And it's hard to not recall seeing a good deal of discussion about sugar addictions/cutting out "junk" foods with sugar etc, but I still eat it, enjoy it and am still slowly losing weight. I liked this paragraph.
There are links to guidelines etc within the article, but after reading through the whole thing I think I'm going to keep doing and eating what I'm doing and eating.
Should this even be a discussion?
https://www.healthline.com/health/food-nutrition/sugar-facts-scientific#3
And it's hard to not recall seeing a good deal of discussion about sugar addictions/cutting out "junk" foods with sugar etc, but I still eat it, enjoy it and am still slowly losing weight. I liked this paragraph.
You don’t need to cut added sugar out of your life completely. Different health organizations have different recommendations for the amount of sugar you should limit yourself per day. But they all agree that there’s room for some sugar in a healthy diet.
The U.S. Dietary Guidelines say that an adult eating 2,000 calories per day should have less than 12.5 teaspoons, or 50 grams, of added sugar daily. (That’s roughly the amount in a 16-ounce cola.) But the American Heart Association says women should have less than 6 teaspoons (25 grams), and men should have less than 9 teaspoons (36 grams) per day.
Ultimately, your body doesn’t need sugar. So having less is better, says Fear. That doesn’t mean that you can’t have any at all, though. It’s all about — you guessed it — moderation.
There are links to guidelines etc within the article, but after reading through the whole thing I think I'm going to keep doing and eating what I'm doing and eating.
Should this even be a discussion?
8
Replies
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Nope.
I don't even track my sugar. No medical need to. I switched my sugar tracker out for fiber a long time ago. (And I just switched my fiber out for potassium about a month ago, for reasons related to my powerlifting training.)12 -
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Nope. You asked if it should even be a discussion. I answered "nope."4 -
If you have a medical condition related to sugar intake, like diabetes, then you should follow your doctor's orders. Otherwise, you don't need to worry about it. Weight loss is caused by a calorie deficit, not by cutting out certain foods.9
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I don't follow the logic of "I don't need something therefore less is better." If I don't need something, I don't need it. That's a full statement. There is no logical implication that less is better any more than it logically follows that if I need something *more* of it must be better.
The way of I think of it: for my health, I want to ensure I'm getting what I need nutritionally. Once I've done that, there is usually room for the things that I don't necessarily need.
I don't track or limit my sugar intake, I track to ensure I'm getting what I need.16 -
I will not even read the article. Can you lose weight on a high added sugar diet? Yes.. will it be fun?.... for me, not really. Added sugars can add up quickly because they are generally found in calorie dense sources, not because sugar in its self make you gain weight. Extra cals do that. Most carbs in fruits and vegetables are sugars.2
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I watch my sugar. But that's because I'm pre-diabetic. If I weren't, I wouldn't care.9
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When I cut down on sugars my muscles don’t burn when rolling8
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Agreed. She (author) states that. I guess the whole thing is interesting to me because any mention of weight loss around almost anyone I know brings comments of missing sugar, or that has too much fat, both things I enjoy.psychod787 wrote: »I will not even read the article. Can you lose weight on a high added sugar diet? Yes.. will it be fun?.... for me, not really. Added sugars can add up quickly because they are generally found in calorie dense sources, not because sugar in its self make you gain weight. Extra cals do that. Most carbs in fruits and vegetables are sugars.
To me, limiting calories makes perfect sense (and is working) where I have known so many people who limit (or try to) certain aspects like fat and sugars, yet ultimately aren't successful, even if they did initially lose some weight.
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0
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For the strict calorie counters the answer is likely a calorie is a calorie. From a health standpoint (e.g. avoidance of Diabetic risk), metabolism and fat storage, I have read plenty of compelling medical/science-based articles stating that things like high glycemic carbs and sugars that spike blood insulin levels should be avoided.30
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Competeballpythons wrote: »When I cut down on sugars my muscles don’t burn when rolling
That's an odd correlation.
My muscles don't "burn" when rolling (I assume you mean foam rolling).
I'm curious about this.4 -
quiksylver296 wrote: »Competeballpythons wrote: »When I cut down on sugars my muscles don’t burn when rolling
That's an odd correlation.
My muscles don't "burn" when rolling (I assume you mean foam rolling).
I'm curious about this.
Not foam rolling
Rolling jiujitsu2 -
I am not worried about it. The only added sugar I eat on a daily is 1/2 tbsp of honey in my tea. On the occasions where I eat something sugary like ice cream or chocolate, I dont think it is doing me any harm.
I think the problem is people who drink soda and tons of sugary drinks in large volume on the daily....I do think that can be inflammatory to the body and unhealthy. But, natural sugar in fruit and dairy isnt and I will continue to eat it.2 -
Competeballpythons wrote: »quiksylver296 wrote: »Competeballpythons wrote: »When I cut down on sugars my muscles don’t burn when rolling
That's an odd correlation.
My muscles don't "burn" when rolling (I assume you mean foam rolling).
I'm curious about this.
Not foam rolling
Rolling jiujitsu
Interesting. It's been a long time since I've done that type of rolling, and I wasn't tracking foods then. I don't remember muscle "burn" but that could be my memory.0 -
For the strict calorie counters the answer is likely a calorie is a calorie. From a health standpoint (e.g. avoidance of Diabetic risk), metabolism and fat storage, I have read plenty of compelling medical/science-based articles stating that things like high glycemic carbs and sugars that spike blood insulin levels should be avoided.
You do realize that protein spikes insulin levels as well?
Sugar - as long as it is not crowding out vital nutrients is not a problem for most people.14 -
quiksylver296 wrote: »Competeballpythons wrote: »quiksylver296 wrote: »Competeballpythons wrote: »When I cut down on sugars my muscles don’t burn when rolling
That's an odd correlation.
My muscles don't "burn" when rolling (I assume you mean foam rolling).
I'm curious about this.
Not foam rolling
Rolling jiujitsu
Interesting. It's been a long time since I've done that type of rolling, and I wasn't tracking foods then. I don't remember muscle "burn" but that could be my memory.
You never rolled and felt totally drained?
Rolling halfway through an 8 minute round not know how you’ll make it the entire round??2 -
Competeballpythons wrote: »quiksylver296 wrote: »Competeballpythons wrote: »quiksylver296 wrote: »Competeballpythons wrote: »When I cut down on sugars my muscles don’t burn when rolling
That's an odd correlation.
My muscles don't "burn" when rolling (I assume you mean foam rolling).
I'm curious about this.
Not foam rolling
Rolling jiujitsu
Interesting. It's been a long time since I've done that type of rolling, and I wasn't tracking foods then. I don't remember muscle "burn" but that could be my memory.
You never rolled and felt totally drained?
Rolling halfway through an 8 minute round not know how you’ll make it the entire round??
Judo, not jujitsu. And I had youth on my side. Drained, maybe? Muscle burn, no.2 -
quiksylver296 wrote: »Competeballpythons wrote: »quiksylver296 wrote: »Competeballpythons wrote: »quiksylver296 wrote: »Competeballpythons wrote: »When I cut down on sugars my muscles don’t burn when rolling
That's an odd correlation.
My muscles don't "burn" when rolling (I assume you mean foam rolling).
I'm curious about this.
Not foam rolling
Rolling jiujitsu
Interesting. It's been a long time since I've done that type of rolling, and I wasn't tracking foods then. I don't remember muscle "burn" but that could be my memory.
You never rolled and felt totally drained?
Rolling halfway through an 8 minute round not know how you’ll make it the entire round??
Judo, not jujitsu. And I had youth on my side. Drained, maybe? Muscle burn, no.
Jiujitsu is a different animal
When my diet is good, my stamina is great. When it’s not good with the sweets, my muscles feel like they’re on fire.4 -
Do we really need to talk about it... again?
Good reasons to avoid/limit sugar:
1) Diabetic or pre-diabetic.
2) It is not satiating
3) Causes binges.
Bad reasons to avoid sugar:
1) Weight loss
2) Fung-esqe or similar "science" about insulin
3) To look hip at the office water cooler
30 -
Competeballpythons wrote: »quiksylver296 wrote: »Competeballpythons wrote: »quiksylver296 wrote: »Competeballpythons wrote: »quiksylver296 wrote: »Competeballpythons wrote: »When I cut down on sugars my muscles don’t burn when rolling
That's an odd correlation.
My muscles don't "burn" when rolling (I assume you mean foam rolling).
I'm curious about this.
Not foam rolling
Rolling jiujitsu
Interesting. It's been a long time since I've done that type of rolling, and I wasn't tracking foods then. I don't remember muscle "burn" but that could be my memory.
You never rolled and felt totally drained?
Rolling halfway through an 8 minute round not know how you’ll make it the entire round??
Judo, not jujitsu. And I had youth on my side. Drained, maybe? Muscle burn, no.
Jiujitsu is a different animal
When my diet is good, my stamina is great. When it’s not good with the sweets, my muscles feel like they’re on fire.
Huh. Interesting.0 -
Seems like a sensible article, thanks for linking it.
IMO, it's important to eat a calorie-appropriate and overall healthful diet (the latter for health, not weight loss, although it may help with other things like energy, how sustainable the diet is, mood). You can do that while eating some added sugar, it's more a matter of balance and using good sense and being aware of what you are eating. I prefer to focus on getting in what I need and think that causes other things to basically take care of themselves (moderation), as you only have so many calories.4 -
For the strict calorie counters the answer is likely a calorie is a calorie. From a health standpoint (e.g. avoidance of Diabetic risk), metabolism and fat storage, I have read plenty of compelling medical/science-based articles stating that things like high glycemic carbs and sugars that spike blood insulin levels should be avoided.
Lots of people focus on nutrition, not just calories, and still don't think there's any need to demonize added sugar or avoid it 100%. And avoiding ALL sugars or worrying about the individual glycemic index score of a food you eat with other foods strikes me as utterly pointless from a nutrition and health perspective. I am going to keep eating potatoes and pineapple and peaches and blueberries, etc.18 -
I've read more about sugar than I care to already, and healthline isn't generally a great resource, so I'm gonna pass on clicking the link.
I found that once I was accurately sticking to my calorie goal, and making sure I was getting enough protein, fiber, and fat, my sugar number just naturally fell into line. Every once and awhile it didn't, but not often.
Blood sugar spikes/insulin spikes are the way our bodies are intended to work, and "sugar" isn't the only type of food that causes them. Regardless, the problem is when one is on a roller coaster of sugary drinks/treats dominating your diet. The problem isn't sugar, it's too much sugar, all the time. Anyone counting calories who is doing that, won't be doing it for long, because they'll be starving and fatigued. Most of us here banging on about calories do care about nutrition too, and don't find putting some kind of hard limit on sugar is necessary.17 -
Seems like a sensible article, thanks for linking it.
IMO, it's important to eat a calorie-appropriate and overall healthful diet (the latter for health, not weight loss, although it may help with other things like energy, how sustainable the diet is, mood). You can do that while eating some added sugar, it's more a matter of balance and using good sense and being aware of what you are eating. I prefer to focus on getting in what I need and think that causes other things to basically take care of themselves (moderation), as you only have so many calories.
Thank you, this is what I was leaning towards. I do understand that some people may have restrictions that I don't have to contend with thankfully. Im thinking more about that portion of the population that uses the common "advice" of "sugar/fat = bad".1 -
I've read more about sugar than I care to already, and healthline isn't generally a great resource, so I'm gonna pass on clicking the link.
I found that once I was accurately sticking to my calorie goal, and making sure I was getting enough protein, fiber, and fat, my sugar number just naturally fell into line. Every once and awhile it didn't, but not often.
Blood sugar spikes/insulin spikes are the way our bodies are intended to work, and "sugar" isn't the only type of food that causes them. Regardless, the problem is when one is on a roller coaster of sugary drinks/treats dominating your diet. The problem isn't sugar, it's too much sugar, all the time. Anyone counting calories who is doing that, won't be doing it for long, because they'll be starving and fatigued. Most of us here banging on about calories do care about nutrition too, and don't find putting some kind of hard limit on sugar is necessary.
What you said is basically what's stated in the article.3 -
quiksylver296 wrote: »Nope.
I don't even track my sugar. No medical need to. I switched my sugar tracker out for fiber a long time ago. (And I just switched my fiber out for potassium about a month ago, for reasons related to my powerlifting training.)
This is me. This whole sugar thing was like an infection when I first started reading the forums here in MFP.
I switched to fiber too.
My sugar report... I did eat cake (big slices
) three nights in a row, but not even worrying about sugar its doesn't look that bad. Keep in mind the sugar or any other nutrient in the foods I use may not be 100% accurate.
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I've read more about sugar than I care to already, and healthline isn't generally a great resource, so I'm gonna pass on clicking the link.
I found that once I was accurately sticking to my calorie goal, and making sure I was getting enough protein, fiber, and fat, my sugar number just naturally fell into line. Every once and awhile it didn't, but not often.
Blood sugar spikes/insulin spikes are the way our bodies are intended to work, and "sugar" isn't the only type of food that causes them. Regardless, the problem is when one is on a roller coaster of sugary drinks/treats dominating your diet. The problem isn't sugar, it's too much sugar, all the time. Anyone counting calories who is doing that, won't be doing it for long, because they'll be starving and fatigued. Most of us here banging on about calories do care about nutrition too, and don't find putting some kind of hard limit on sugar is necessary.
What you said is basically what's stated in the article.
Awesome
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The only time it's a concern for me is on a very long cycle ride when I'm trying to maximise my carb/sugar intake for performance and endurance.
Otherwise it's a complete non-issue for my overall diet, I don't have a sweet tooth.
Pet peeve alert!!!
"Insulin spikes" - why the widespread use of the scary sounding word "spike" rather than "rise" which is a normal, appropriate and healthy response to feeding (not just carbs either)?
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Seems like a sensible article, thanks for linking it.
IMO, it's important to eat a calorie-appropriate and overall healthful diet (the latter for health, not weight loss, although it may help with other things like energy, how sustainable the diet is, mood). You can do that while eating some added sugar, it's more a matter of balance and using good sense and being aware of what you are eating. I prefer to focus on getting in what I need and think that causes other things to basically take care of themselves (moderation), as you only have so many calories.
I'm kind of liking Healthline in general. They have balanced and thoughtful articles on just about everything I've read so far. I've read a lot of their articles...I keep waiting to find one that's more tilted toward an agenda, but so far so good.3
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