Sugar - Let's talk about it

2

Replies

  • cmriverside
    cmriverside Posts: 34,422 Member
    Apparently Kimny disagrees, but oh well. Can't win 'em all.
  • kimny72
    kimny72 Posts: 16,011 Member
    cmriverside wrote: »
    Apparently Kimny disagrees, but oh well. Can't win 'em all.

    Sorry. Maybe they've improved since I first ran across them, it's been awhile! I will consider your endorsement when I encounter them next time :smiley:
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    cmriverside wrote: »
    lemurcat2 wrote: »
    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.

    Have they backed off from reusing most of their articles from Authority Nutrition, then? When they first appeared on my radar they seemed to be a repacking of AN without the baggage of a reputation. I haven't been keen to give them my click traffic since then.
  • Phirrgus
    Phirrgus Posts: 1,894 Member
    kshama2001 wrote: »
    Any one else get a kick out of the tone of https://www.healthline.com/health/food-nutrition/sugar-facts-scientific being "Sugar isn't scary" and then the next article offered is titled "Healthline Survey Reveals Most Americans Know About the Dangers of Sugar, But Don’t Know What to Do About It"?

    Fair and Balanced! :D You can tell I've had too many political discussions lol.

    I didn't even notice that one to be honest. On the one hand they (Heathline) are printing each side of the story, on the other ti could leave readers confused as to which way they ough to lean.

    Personally, I believe that individual experience counts for something, so I'll roll with the less "alarmist" article. Thanks for pointing that out though. :)
  • psychod787
    psychod787 Posts: 4,099 Member
    Up next on healthline... when you quit breathing you die... lol
  • callmecarina
    callmecarina Posts: 145 Member
    kshama2001 wrote: »
    Any one else get a kick out of the tone of https://www.healthline.com/health/food-nutrition/sugar-facts-scientific being "Sugar isn't scary" and then the next article offered is titled "Healthline Survey Reveals Most Americans Know About the Dangers of Sugar, But Don’t Know What to Do About It"?

    The headline is click-baity, but it seems to agree with the first article.

    From the "Dangers of Sugar" article:
    "The key to a happy and healthy body is giving your body what it needs. Replacing processed sugars with more healthful natural sources to satiate and replace physical cravings is the first step, along with finding ways to reduce our emotional triggers. "

    They speak sense. I think a lot of these articles are using buzzwords to lure you in, but it doesn't seem like they're vilifying all forms of sugar. Mainly warning about practicing moderation.

    I used to drink approximately a soda and a half a day, and boooooy did I feel so much better when I cut that crap out of my daily diet. I feel noticeably better when I'm cutting down on the added sugars, but I am no longer denying myself the occasional treat. As with anything-- practice moderation. I hated hearing that, but now that I've been drinking mostly unsweetened jasmine green tea as my morning warm beverage daily for the past few months or so, I feel SO much better throughout the day than when I have an added-sugar-laden coffee in the morning, or a soda in the afternoon or evening.
  • AnnPT77
    AnnPT77 Posts: 34,289 Member
    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.

    If there's such an effect, I'd be suspicious that it's more about whatever was added (to equalize calories, or provide adequate fueling), than about cutting sugars per se.

    Just a guess, though. I've done intense endurance activities (and MA, though not JJ), and decent nutrition is helpful. I've never noticed that sugar was relevant, as a factor in itself (other than possibly for fueling truly long endurance), but everybody's different.
  • Phirrgus
    Phirrgus Posts: 1,894 Member
    callmecarina wrote: »
    I think that a lot of folks who have strong opinions on sugar not being the enemy may be far enough removed from that initial start to the journey of healthier eating. I am only on the 20th day of my most recent streak and had period cravings right before I started this last streak, and sugar was my #1 enemy.

    If it makes sense for you to distance yourself while you're trying to get a hold of things, then limit and watch what you're eating and happy trails to you. But be reasonable about why you're doing it. Your mindset in that moment might be "this is addictive, I need to cut it out," but in a few months you might find yourself saying "oh, I see! My attitude about eating in general was all wrong, I can reintroduce these things that make me happy."

    Ultimately I was blaming everything else but myself. I'm still struggling, but this latest start towards being healthier has been easier and more promising than any other start I've had in the past 6 years! Now I see that sugar isn't the enemy, but it doesn't need to be a friend that I "rely" on when I'm feeling emotional either. :wink:

    Congratulations on getting started again! I hope things come together for you :)
  • lalalacroix
    lalalacroix Posts: 834 Member
    I generally do not pay attention to my sugar numbers. I eat my calorie goal, try to hit my protein and try not to be too low on fat. I also don't consume much added sugar on average.

    However on long hikes, I tend to have a small Coke or some iced tea with real sugar and some chocolate. Nothing seems to fuel me better during a long, exhaustive hike.
  • NovusDies
    NovusDies Posts: 8,940 Member
    AnnPT77 wrote: »
    Overall, worrying about getting the right stuff into your eating is more important than worrying about getting the wrong stuff out of it, IMO.

    I know what you are trying to say but I don't like the use of "worry" here. I believe that overall health takes a lot of time to influence it positively or negatively unless you go to some really unnatural extreme. I think if you focus on being sensible a fair amount of the time there is no reason to worry unless your doctor tells you there is.
  • jelleigh
    jelleigh Posts: 743 Member
    So maybe from a weight loss perspective it makes little difference but from a health perspective, I find if I eat foods that have less impact on my glycemic index (lower carb lower sugar) my energy levels stay more consistent and I crave 'quick energy' (translation carbs and sugar) less so its easier for me to stay in my deficit.
  • NovusDies
    NovusDies Posts: 8,940 Member
    AnnPT77 wrote: »
    NovusDies wrote: »
    AnnPT77 wrote: »
    Overall, worrying about getting the right stuff into your eating is more important than worrying about getting the wrong stuff out of it, IMO.

    I know what you are trying to say but I don't like the use of "worry" here. I believe that overall health takes a lot of time to influence it positively or negatively unless you go to some really unnatural extreme. I think if you focus on being sensible a fair amount of the time there is no reason to worry unless your doctor tells you there is.

    OK, I'll accept that. I'm not an anxious person, so "worry" doesn't have much baggage for me. I should've thought that that might not be universal, and have chosen a different word.

    How about I put it this way:

    "Overall, focusing on getting the right stuff into your eating is more important than focusing on getting the wrong stuff out of it."

    Someone might still dislike "the right stuff" and "the wrong stuff" as implying moral judgement, which I also didn't intend. If so, substitute "the nutrient-dense stuff" and "the not very nutrient-dense stuff".

    OK? ;)

    If not, I can keep chipping away at it until it transmogrifies into "It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity . . . ." or "It is a truth universally acknowledged, that a single man in possession of a good fortune, must be in want of a wife." - whichever the collective prefers. <== This paragraph, just joking. If not funny to you, please ignore.

    I chuckled.

    I have a family member who has been worrying and assuredly dying of some medical ailment or another for the last 25 years. You are not alone though. I personally try to maintain a train ride approach to life instead of a roller coaster.



  • cheryldumais
    cheryldumais Posts: 1,907 Member
    Over the last few years I have reduced the amount of processed sugar in my diet because it tends to set me off. I also agree with @AnnPT77 in that for me it was pushing out healthy calories. Now I see processed sugar as a flavoring as in perhaps a tablespoon in 4 servings of stir fried chicken.

    Not everyone has an issue with sugar but for me (I was also type 2 diabetic before losing weight) it had to be reduced. I neither "worry" about it or really think about it anymore as my eating habits have changed. As with most of the other subjects on these boards everyone is an individual and if a candy bar once in a while works for you then go for it. For me it's just not worth the cravings it sets off.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    AnnPT77 wrote: »
    ...Overall, worrying about getting the right stuff into your eating is more important than worrying about getting the wrong stuff out of it, IMO.

    My mom still worries about the minuscule amounts of added sugar she eats, so I will pass this along to her :)
  • kshama2001
    kshama2001 Posts: 28,052 Member
    callmecarina wrote: »
    I think that a lot of folks who have strong opinions on sugar not being the enemy may be far enough removed from that initial start to the journey of healthier eating. I am only on the 20th day of my most recent streak and had period cravings right before I started this last streak, and sugar was my #1 enemy.

    If it makes sense for you to distance yourself while you're trying to get a hold of things, then limit and watch what you're eating and happy trails to you. But be reasonable about why you're doing it. Your mindset in that moment might be "this is addictive, I need to cut it out," but in a few months you might find yourself saying "oh, I see! My attitude about eating in general was all wrong, I can reintroduce these things that make me happy."

    Ultimately I was blaming everything else but myself. I'm still struggling, but this latest start towards being healthier has been easier and more promising than any other start I've had in the past 6 years! Now I see that sugar isn't the enemy, but it doesn't need to be a friend that I "rely" on when I'm feeling emotional either. :wink:

    Tip for period cravings - eat at maintenance during those days ;)

    I was just hungrier, but my brain thought I wanted 1200 calories of ice cream, when what I really wanted was a few hundred more calories of balanced snacks.

    Also, regular exercise helps me not eating emotionally.
  • callmecarina
    callmecarina Posts: 145 Member
    kshama2001 wrote: »
    Tip for period cravings - eat at maintenance during those days ;)

    I was just hungrier, but my brain thought I wanted 1200 calories of ice cream, when what I really wanted was a few hundred more calories of balanced snacks.

    Also, regular exercise helps me not eating emotionally.

    God, I SO need to keep reminding myself of this. My cravings can be truly horrendous. I should get some tests done because I've always had a cycle that's way out of whack (it could average 28 days a few months in a row, then be 40 days out of nowhere). But of course in the good ol' US of A that's pretty pricey if there's nothing immediately wrong with you. Some day I'll get around to testing this stuff out...

    In the meantime I'll eat at maintenance when Aunt Flo is visiting. :wink:
  • callmecarina
    callmecarina Posts: 145 Member
    Phirrgus wrote: »
    Congratulations on getting started again! I hope things come together for you :)

    Thank you! MFP is so damned encouraging, it's ridiculous. :bawling: It's so much easier since I've started engaging with the community more. :blush:

  • RelCanonical
    RelCanonical Posts: 3,882 Member
    callmecarina wrote: »
    kshama2001 wrote: »
    Tip for period cravings - eat at maintenance during those days ;)

    I was just hungrier, but my brain thought I wanted 1200 calories of ice cream, when what I really wanted was a few hundred more calories of balanced snacks.

    Also, regular exercise helps me not eating emotionally.

    God, I SO need to keep reminding myself of this. My cravings can be truly horrendous. I should get some tests done because I've always had a cycle that's way out of whack (it could average 28 days a few months in a row, then be 40 days out of nowhere). But of course in the good ol' US of A that's pretty pricey if there's nothing immediately wrong with you. Some day I'll get around to testing this stuff out...

    In the meantime I'll eat at maintenance when Aunt Flo is visiting. :wink:

    I eat at maintenance too on bad days! My cravings usually come about a week before my actually cycle starts, and I feel better during my cycle. I don't bother weighing myself until after my flow has stopped, lest I measure what is essentially water weight.
  • lynn_glenmont
    lynn_glenmont Posts: 10,093 Member
    AnnPT77 wrote: »
    IMO, and in my reading, the big deal with sugar is that some people let sugar (and fat) in the form of non-nutrient-dense foods, either drive nutrition out of an adequate-calorie diet, or cause calorie excess (so weight gain) in a nutrition-adequate diet.

    If you read the more detailed USDA/WHO written matter, that seems to be their rationale for suggesting limiting added sugar. Currently common ways of eating (and drinking) include kind of silly amounts of added sugar, in nutrional that common dietary context, so they emphasize it.

    I stopped tracking sugar on my MFP diary as soon as I realized I was going over the MFP default sugar goal every day, when the only added sugar I was eating was a bit of concentrated fruit juice well down the ingredients list in a single daily 30-calorie tablespoon of all-fruit spread. (Yes, I'm sure.) The rest was from inherent sugars in fruits, vegetables, and no-sugar-added dairy foods. Now I track fiber instead.

    Lost weight fine, been maintaining a healthy weight for several years, and hitting my nutritional goals the overwhelming majority of days. (While targeting 100g+ protein, 50g+ fats (preferring MUFAs/PUFAs), and 5+ (ideally 10+) daily servings of fruit/veg.)

    Overall, worrying about getting the right stuff into your eating is more important than worrying about getting the wrong stuff out of it, IMO.

    ^^This last sentence is absolutely my philosophy. The only upper limit I worry about is calories. After that, I worry about lower limits for protein and fiber (and theoretically for fat, but since too little fat is just about never a thing that happens in my daily intake, it's not a practical concern). If information on food labels and database entries were better, I might worry about lower limits for some of the micronutrients, but instead I just focus on varied diet including (but not exclusively consisting of) lots of nutrient-dense whole-ish foods.
  • whatalazyidiot
    whatalazyidiot Posts: 343 Member
    I watch sugar, but only because my rosacea acts up if I have too much of it. And when I do have it, I try to have it from natural sources (like fruit and veg). The last few days it has been a bit higher, and i can feel the difference. It's annoying having another macro to track, but also my skin burns and itches when it flares up, so it's kind of worth it.
  • lemurcat2
    lemurcat2 Posts: 7,885 Member
    lynn_glenmont wrote: »
    AnnPT77 wrote: »
    IMO, and in my reading, the big deal with sugar is that some people let sugar (and fat) in the form of non-nutrient-dense foods, either drive nutrition out of an adequate-calorie diet, or cause calorie excess (so weight gain) in a nutrition-adequate diet.

    If you read the more detailed USDA/WHO written matter, that seems to be their rationale for suggesting limiting added sugar. Currently common ways of eating (and drinking) include kind of silly amounts of added sugar, in nutrional that common dietary context, so they emphasize it.

    I stopped tracking sugar on my MFP diary as soon as I realized I was going over the MFP default sugar goal every day, when the only added sugar I was eating was a bit of concentrated fruit juice well down the ingredients list in a single daily 30-calorie tablespoon of all-fruit spread. (Yes, I'm sure.) The rest was from inherent sugars in fruits, vegetables, and no-sugar-added dairy foods. Now I track fiber instead.

    Lost weight fine, been maintaining a healthy weight for several years, and hitting my nutritional goals the overwhelming majority of days. (While targeting 100g+ protein, 50g+ fats (preferring MUFAs/PUFAs), and 5+ (ideally 10+) daily servings of fruit/veg.)

    Overall, worrying about getting the right stuff into your eating is more important than worrying about getting the wrong stuff out of it, IMO.

    ^^This last sentence is absolutely my philosophy. The only upper limit I worry about is calories. After that, I worry about lower limits for protein and fiber (and theoretically for fat, but since too little fat is just about never a thing that happens in my daily intake, it's not a practical concern). If information on food labels and database entries were better, I might worry about lower limits for some of the micronutrients, but instead I just focus on varied diet including (but not exclusively consisting of) lots of nutrient-dense whole-ish foods.

    Yeah, it's mine too. When losing and logging at MFP I focused on calories, protein, fiber, and having about half my plate of veg in all meals. (I also don't worry about fat since being too low in fat is not something that ever happens to me.)

    Now to get back into logging I've started a DASH experiment (modified!) and am logging at Cron (which I do off and on) and looking at nutrients. My main goal is to hit all the nutrients (although I'm resigned to D being something I supplement), but especially to hit 50 g fiber, and the DASH goals for calcium, magnesium, and potassium (if I were doing DASH for hypertension I'd also watch sodium more than I do, but I'm making an effort to add less salt when cooking and to log it). DASH is more limited in meat than I normally eat, so there I'm cutting some, but also actively including in more beans/lentils (only way I can hit the fiber requirement). It's fun. I don't think about sugar at all, but since starting it I'm sure my added sugar is quite low overall, even though I have zero thoughts about sugar at all. (I realized that I checked and reported on a bunch of other things but have no clue of my overall sugar.)
  • NovusDies
    NovusDies Posts: 8,940 Member
    @lemurcat2 What is Cron?
  • lemurcat2
    lemurcat2 Posts: 7,885 Member
    edited February 2019
    NovusDies wrote: »
    @lemurcat2 What is Cron?

    I feel guilty talking about it here, but Cronometer. It's a place to track that really gives you a detailed nutrition breakdown. You have to track mostly whole foods, though, because label information lacks that, and Cron has a much smaller database than MFP (but that means that what comes up are the various database entries (they have USDA, but also some other similar databases).
  • NovusDies
    NovusDies Posts: 8,940 Member
    You look guilty too!

    Thanks. I may have to check that out. I have been watching that DASH thread too. I am always looking for small ways to improve my diet. Considering that I am OMAD + a snack-sized dinner I kind of feel like I have to be a little more careful.

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