Sugar coming from healthy foods?

SharkMonster2024
SharkMonster2024 Posts: 3 Member
in Health and Weight Loss
I’m eating over 90grams of sugar a day and I’m supposed to be cutting. I can’t seem to go below 90g most of my sugar is coming from fruits and milk is this something I should worry about?

Best Answer

  • yirara
    yirara Posts: 10,076 Member
    Answer ✓
    Like the others said: if you don't have diabetes/prediabetes or any other reason there's no need to keep sugar down. But do you feel full with this? I see very few fats. I guess the milk is for a protein drink? Does it keep you full?

    I do wonder about the sugar in the milk. Just checked my own, and it has 4.6gr sugar per 100ml. Thus 30gr sugar would be at least 600ml. Unless it contains added sugar (is that a thing?)

Answers

  • yirara
    yirara Posts: 10,076 Member
    How are you eating? Are the database entries correct or the milk sweatened? I just checked a large apple, orange and 300ml milk and got 22gr sugar.
  • Lietchi
    Lietchi Posts: 6,965 Member
    edited January 2024
    If you don't have (pre)diabetes or other blood sugar related issues, you shouldn't stress about natural sugars.
    That being said, 90gr does sound quite high, how much fruit and milk are you consuming? And what is your calorie goal? With a low calorie goal, I'd be concerned about the diet being possible not diverse enough or not feeling satiated.
  • PAV8888
    PAV8888 Posts: 14,446 Member
    edited January 2024
    2560 Cal a day, -72.5lbs (3255 Cal TDEE/17970 steps a day), 35g fiber, 148g protein, 93g fat, 148g carbs of which 128g sugar is what I logged during my first 365 days on MFP

    eight+ full years after that log summary my A1C is 5.1 up from the 4.9 of six months ago.

    I tested at as high as 6.3 when already obese but below my max weight🤷‍♂️

    *Not recommending extra sugar. Just indicating that it doesn't have to be a deal breaker. Yes my 128g included a LOT of Greek yogurt... but also more than few vanilla cones!
  • SharkMonster2024
    SharkMonster2024 Posts: 3 Member
    1% Milk
    Total
    30
    Greek Honey Yogurt
    22
    Apple
    20
    U.s. Grade A Multi-floral & Clover Honey
    16
    Banana
    14
    Syrup, Special Dark
    10
    Chewy Chocolate & Peanut Butter Protein Bars
    8
    Protein Powder Drink Mix, 100% Whey, Vanilla Ice Cream
    2

    Things what I ate for breakfast and lunch and total to 123 grams which is very high.
  • SharkMonster2024
    SharkMonster2024 Posts: 3 Member
    Yes it does keep me full I’ll look about my milk and see if there’s a better alternative with less sugar thanks for the help!
  • cmriverside
    cmriverside Posts: 34,458 Member
    edited January 2024
    Unless you buy lactose-free milk, all milk has natural sugar in the form of lactose.

    It's not a bad thing...the guidelines regarding sugar are generally for added sugars. Lactose is not added to milk, it's part of it.

    I try to stay under a hundred (on myfitnesspal) for ALL sugars, but I don't worry about it if they are mostly from fruit, vegetables, dairy, nuts and legumes.

    I don't even track sugar on my FOOD diary, but I do look at it. If you want to switch out sugar for some other nutrient you can still toggle to the Printable Version and see it on the web browser, or you can check Reports. The Printable Version is accessible at the very bottom of the page on the browser/web version.
  • Lietchi
    Lietchi Posts: 6,965 Member
    Personally, I would not pay much attention to the milk. I'd rather add less sugary sweeteners (honey, syrup), since there is already sugar/ sweetness in the other ingredients.
  • AnnPT77
    AnnPT77 Posts: 35,148 Member
    I frequently eat more than 90g of total sugar (in weight maintenance), and nearly all of it is from fruits, veggies, and no-sugar-added dairy. Most days, added sugar is below 10% of calories as per WHO recommendations (last time Iooked at the recommendations, anyway).

    I ate somewhat less total sugar while losing weight, but well over the MFP default goal value. While losing, a truly negligible amount was added sugar.

    I lost weight fine. I maintain weight fine. My health markers are good. I don't see a problem.

    That said: Make sure you're getting enough protein and fats.
  • PAV8888
    PAV8888 Posts: 14,446 Member
    SharkMonster2024 wrote: »
    U.s. Grade A Multi-floral & Clover Honey
    16
    Syrup, Special Dark
    10

    Did you need to add the above two?

    Your yogurt is already sweetened and you also have a banana and an apple in there to provide sweetness.

    If you give it a couple of weeks you will soon find that your taste will adapt.

    I'll be honest. I, personal I, would even ditch: Greek Honey Yogurt 22 for plain. I would then add cinnamon and liquid sucralose. BUT, that's me.

    In terms of trouble shooting there are natural sugars, added sugars that are unavoidable, and added sugars that might be avoidable.

    And of course this would change for each person based on their preferences. While I would personally ditch the honey and keep the protein bar someone else would do the opposite.

    The guidelines for added sugars are mainly meant to prevent dental caries, weight gain, and to some degree inflamation.

    Whether and how much you need to worry about them personally is determined by how your own body is reacting which only comes from ongoing results.

    Obviously if you're logging you have a more precise tool than gross limits to control your calories.

    So whether it is worth worrying or not is up to you. Divvy up what's important to you today and then worry about the rest tomorrow.

    When I was losing weight the most important part for me was hitting my calories while being satiated enough to not stop hitting my calories. The what and how I ate optimization came afterwards, once I had the #1 issue under control. And then as maintenance evolved it all continues to evolve.

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