30 Day Logging/Limiting Added Sugar Challenge

lemurcat2
lemurcat2 Posts: 7,885 Member
in Challenges
This is a continuation of a challenge discussion in another thread (I will link it there).

For anyone who wants to spend 30 days or however long limiting or cutting out added sugar to see if it is helpful or just as a challenge. Also for people who want to use this challenge as an incentive to start logging carefully again!
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Replies

  • lemurcat2
    lemurcat2 Posts: 7,885 Member
    As I said in the other thread, this is something I did in January 2014, when I first started, and have done a couple of times since (usually after falling back into some unhelpful snacking habits post holidays). I don't think added sugar is "the devil" or anything, but I found it something that helped me, and also helped me work through some of my control issues and ultimately find a way to moderate sugar without difficulty.

    I don't think I'm currently eating much added sugar, but I do want a reason to log better and more consistently, and I like a challenge. Also up for encouraging others or discussing any issues that come up.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    edited October 2019
    I'm in! Thanks for starting it :)

    I'm challenging myself to stay within the WHO suggestion of limited added sugar (which they call "free sugars") to under 5% for 4 weeks, which may start tomorrow.

    https://www.who.int/mediacentre/news/releases/2015/sugar-guideline/en/

    4 MARCH 2015 ¦ GENEVA - A new WHO guideline recommends adults and children reduce their daily intake of free sugars to less than 10% of their total energy intake. A further reduction to below 5% or roughly 25 grams (6 teaspoons) per day would provide additional health benefits.

    Guideline on sugars intake for adult and children

    Free sugars refer to monosaccharides (such as glucose, fructose) and disaccharides (such as sucrose or table sugar) added to foods and drinks by the manufacturer, cook or consumer, and sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    The other thread was here: https://community.myfitnesspal.com/en/discussion/10768789/anyone-up-for-a-sugar-free-challenge/p1 and was started by @SuperMotivated56
  • SuperMotivated56
    SuperMotivated56 Posts: 119 Member
    I’m all in - day 6 for me, and will keep going here. I’m feeling the difference already! 👍🏻
  • lemurcat2
    lemurcat2 Posts: 7,885 Member
    Excellent! I didn't log today (and I had a Kind bar because of breakfast on the run, so that has added sugar), but will now officially start the challenge tomorrow.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    Because I was not including the figure for calories per gram, I was initially confused about the math for getting the limit of added sugar grams per X calories, so will put the formula here in case others are curious:

    (2,000 calories * 0.05%) / 4 calories per gram = 25 g of added sugar

    (1,500 calories * 0.05%) / 4 calories per gram = 18.75 g of added sugar

    (1,200 calories * 0.05%) / 4 calories per gram = 15 g of added sugar
  • Safari_Gal_
    Safari_Gal_ Posts: 1,461 Member
    Hi All!

    Thanks for starting the thread @lemurcat2 and the inspiration for the challenge @SuperMotivated56 !

    I’m using this also as a way to tighten my logging and overall sugar intake. I had 10.4 grams of total sugars today. No added sugars or sweeteners. (Are we saying no stevia or alike as well?)

    I’ve found the only item I typically miss is ketchup!

    @kshama2001 - thanks for the info on free sugars!

    🌻
  • lemurcat2
    lemurcat2 Posts: 7,885 Member
    I think we should define the challenge for ourselves wrt things like artificial sugar. Sometimes avoiding them can be helpful because of just getting out of the habit of expecting a sweet taste at certain times. For others, it might make it harder than necessary (maybe if you are someone who just wants a bit of extra sweetness in oats or coffee).

    I think I'm at least going to start without them, which basically means no diet soda, as that's my main source.

    On the other hand, I'm not going to be super picky if I use a spice blend with a little added sugar or some sriracha (I bought a few spice blends at a spice place recently and am anxious to try them and think a couple may have a bit of sugar). I will report it if I use it, though!
  • Safari_Gal_
    Safari_Gal_ Posts: 1,461 Member
    Great 💡 idea @lemurcat2 !
  • SuperMotivated56
    SuperMotivated56 Posts: 119 Member
    Sounds perfect and reasonable to me, while still being enough of a challenge 😃🏃🏼‍♀️
  • lrachwitz
    lrachwitz Posts: 7 Member
    I’m in. Sugar is my biggest weakness. For most of my adult life I’ve been fairly successful at excersizing enough self control to keep it under wraps, but the last 4 years has seen that go right out the window, lol. At 53 years of age, it may be hormones undermining me, but regardless, it’s a real struggle. Diabetes and cancer run in the family, so I can’t be too careless with what I put into my body. 😬
  • lemurcat2
    lemurcat2 Posts: 7,885 Member
    Welcome!

    Breakfast and lunch logged for me (lunch prelogged), and dinner mostly made (last night, just needs to be heated), so today should be an easy one (knock on wood!). I just remembered that I'm traveling a little this weekend and then next week (how many days is uncertain), so that is going to be the biggest challenge with logging/food choices.
  • threewins
    threewins Posts: 1,455 Member
    I'm going to do this challenge, starting tomorrow (Friday) at 70 grams and reducing by 10% per day
  • lemurcat2
    lemurcat2 Posts: 7,885 Member
    Yesterday logged, no added sugar. Also lower carb overall than I realized, although I think yesterday was just an unusual day for me, since I didn't have fruit or dairy (not intentionally, just happened). Getting back into logging and seeing what my macros actually are currently should be interesting.
  • Safari_Gal_
    Safari_Gal_ Posts: 1,461 Member
    Hi all!

    This adventure is making me look at my logging and nutrients more carefully. I logged 24 total sugars yesterday. No added sugars.
    The total 24 came from: plain Greek yogurt, plain cream in coffee, blueberries and red peppers with dinner. Interesting I had more total sugar from my dairy then from the fruit and veg!

    Happy logging! 🌞
  • threewins
    threewins Posts: 1,455 Member
    threewins wrote: »
    I'm going to do this challenge, starting tomorrow (Friday) at 70 grams and reducing by 10% per day

    I've done roughly 70g today. Tomorrow is 63 grams.
  • lemurcat2
    lemurcat2 Posts: 7,885 Member
    Two days logged, no added sugar. Today will be more challenging since I am going to an event where I will be eating out for lunch and dinner. So there may be a bit of sugar in a sauce or something I can't control depending on my options, but I will avoid anything where that's obvious, and of course dessert.

    I will also estimate what I eat vs. just not logging since I hate trying to estimate.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    threewins wrote: »
    I'm going to do this challenge, starting tomorrow (Friday) at 70 grams and reducing by 10% per day

    Great idea about gradually reducing!

    I haven't officially started yet, just getting a baseline. Wednesday was eye-opening, if somewhat skewed because I am more indulgent at this TOM. But after looking at Wed I managed to significantly reduce for yesterday.

    10/23: 85 g
    10/24: 48 g

    Today, if I make additional changes, including keeping out of the Halloween candy, I'd be at 25 g.
  • Diatonic12
    Diatonic12 Posts: 32,344 Member
    Happy you created the 30 day Limited Addition.

    "In general, a woman with diabetes should have no more than 24 grams of added sugar a day, or 2 tablespoons, and a man with diabetes should have no more than 36 grams of added sugar a day, or 3 tablespoons."

    https://www.medicalnewstoday.com/articles/317246.php
    https://www.sharecare.com/health/diabetes/how-many-grams-of-sugar-diabetic-have-per-day
    https://www.ncbi.nlm.nih.gov/books/NBK1667/
    https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars

    So I opt for 24 grams day. I know I'm not coming in on the home stretch but I can tell my brain wants me to loosen it all up. Accountability is good medicine.

  • threewins
    threewins Posts: 1,455 Member
    I was (processed) sugar free for a number of weeks last year. I always enjoyed drinking milk because it tasted so sweet. It was exactly the same milk I drink now, but my sweet sensitivity had become normalised. Right now my sweet sensitivity is reduced due to all the sugar I'm having.
  • Safari_Gal_
    Safari_Gal_ Posts: 1,461 Member
    Hi All!

    My total sugar log for the day was 22 grams. Went out to eat tonight and had a wonderful salad with a few figs and pomegranate on top. No added sugars.

    Interesting to see everyone’s sugar intake!
  • Diatonic12
    Diatonic12 Posts: 32,344 Member
    It's snowin' and blowin' with a major blizzard outside my window.
    10-25 39 gms sugar

    SAD is a real thing in snow country. I see people everywhere I go who can tell a big difference when the days get shorter and we're facing 6 more months of winter ahead of us. People stay inside and entertain themselves with playfoods. They like to bake and share it with everyone. Fudge, cookies, cakes with enough frosting to spackle the house. Last night, it was 9 pm and I was still thinking about getting in my car and going thrill eating for gummy bears. Getting in my car and making a clean getaway with whopping boatloads of them in the backseat. I didn't go but I really had to surf the urges.

    I'm telling on myself because it's good medicine. There are times when you have to throw everything up against the wall and see what sticks. You can talk to yourself, remind yourself, stand on your head until the gas station closes and then breathe a sigh of relief. I don't know if the corn sweeteners/refined corn fiber thing is due to genetics but it doesn't really matter. I have to deal with it on a daily basis. It's corn in all of its forms including popcorn and corn mash. Alcohol. It knocks me to the floor. No can do.

  • kshama2001
    kshama2001 Posts: 28,052 Member
    10/23: 85 g
    10/24: 48 g
    10/25: 26 g and the Halloween candy is finished. I'll let my OH get more, and something he likes, but I don't.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    Diatonic12 wrote: »
    It's snowin' and blowin' with a major blizzard outside my window.
    10-25 39 gms sugar

    SAD is a real thing in snow country. I see people everywhere I go who can tell a big difference when the days get shorter and we're facing 6 more months of winter ahead of us. People stay inside and entertain themselves with playfoods. They like to bake and share it with everyone. Fudge, cookies, cakes with enough frosting to spackle the house. Last night, it was 9 pm and I was still thinking about getting in my car and going thrill eating for gummy bears. Getting in my car and making a clean getaway with whopping boatloads of them in the backseat. I didn't go but I really had to surf the urges.

    I'm telling on myself because it's good medicine. There are times when you have to throw everything up against the wall and see what sticks. You can talk to yourself, remind yourself, stand on your head until the gas station closes and then breathe a sigh of relief. I don't know if the corn sweeteners/refined corn fiber thing is due to genetics but it doesn't really matter. I have to deal with it on a daily basis. It's corn in all of its forms including popcorn and corn mash. Alcohol. It knocks me to the floor. No can do.

    Yeah, I get SAD. My management strategies:
    1. I taper off my anti-depressant in the spring and go back on it this time of year. (This works for me but people interested in same should consult their doctor.)
    2. I continue to spend time outdoors. I bundle up at lunch time no matter how cold or snowy. I have some cheap snowshoes that provide incredible calorie burns. Due to lack of snow, I didn't get to use them very often last year - mostly I just walk or do trail maintenance.

    I'm also a baker. One of the reasons I wanted to start this challenge now was to limit baking season but still be able to engage in baking and sending foods to out-of-state friends for the holidays.
  • Diatonic12
    Diatonic12 Posts: 32,344 Member
    Your gifts will be very nice. When I lived in AK, you don't see the sun for about 70 days but some places have 5 hours daylight on the average in the winter. My relatives aren't eating bread or anything with flour. I wish they would've told me that straight out. They don't want noodles or pasta, barely touch white rice. They will eat Chickapea pasta, so I've been making homemade marinara sauce with meatballs, freezing portions.
  • cereen
    cereen Posts: 3 Member
    I am in . Have been looking for a thread like this.
  • Safari_Gal_
    Safari_Gal_ Posts: 1,461 Member
    edited October 2019
    Evening all!

    Logged 13 total sugars today... no added sugars. All from pumpkin purée and red kale. Ahhh pumpkin... 🎃 ☺️

    Speaking of baking...I’m looking to make low sugar desserts for thanksgiving. Found some cool recipes!

    I was in the grocery store looking at whole turkeys. Do you know they inject an 8% sugar/salt/flavoring into most mass produced frozen grocery store turkeys?? Guess I’ll get a fresh turkey from now on!


  • corinasue1143
    corinasue1143 Posts: 7,464 Member
    edited October 2019
    I’ve never paid attention to sugar on MFP, but sounds like an interesting experiment. I’m in for fun only!
    Today was 39.4.
    24 of that was fruit.

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