Too Much Sugar For Breakfast?

chasfh

I'm a 50-year old man looking to trim a couple of pounds. I am supposed to adhere to a diet of 1,970 net calories, and the sugar limit MFP put on me is 39 grams.

My typical breakfast is 1/2 cup pineapple, 1/2 cantaloupe, 1/4 cup blueberries, 1/4 cup raspberries, a hard boiled egg white, and an Oikos yogurt. That comes up to 34 out of the allotted 39 grams of sugar. If I add oatmeal/brown sugar, that puts me over. And that's just breakfast!

By the end of most days, i am at my 1,970 calories give or take a couple hundred, but my sugar grams are frequently in the 60 or more range, way above the 39 prescribed me by MFP.

My question is, how crucial is it that I limit my sugar to the strict 39 gram limit? Does the fact that it is sugar naturally occurring in fruit, versus processed sugar, make any difference?

MikeSEA

Not all sugars are equal. I tend to ignore MFP's sugar suggestions and just try to avoid processed sugars. Additionally, I try to stick to Carbs with a lower glycemic load unless I'm eating after a workout. The pineapple, for example, would have a higher GL than say, a plum. Steel cut oats might be easier on your insulin levels than regular rolled oats, but they do take longer to make. I have a history of diabetes in my family, though, so I watch these things.

Onesnap

Your sugars are mainly from natural sources so don't worry about it.

I once read an article where a nutritionist said "Show me someone that got diabetes from eating too many strawberries and I'll eat my hat."

djkshdfd

If I paid attention to what MFP said about sugars I would starve. All my sugar comes from fruits and I do at least 2x what it suggests. I am actually losing more than their system estimates, so I don't think it will hold you back from your goals.

Marquettedominos

Natural sugar will keep you fuller longer than processed ones. I would just watch anything with sugar added. Completely avoid anything with HFCS(high-fructose corn syrup) and anything with artificail sugars. Keep eating fresh/frozen fruits and veggies(never canned).... Just my 2cents


I avg between 90 and 150g of sugars a day. All from fresh fruit and veggies....

polarduke

All bad advice here. Sugar is sugar. It may metabolize differently (sucrose vs. fructose) but what you really need at breakfast is protien and good fat (not trans fat or artificially high polyunsaturated fats).
You would do much better for weight loss with 2-3 eggs (whole eggs, not just whites) and some bacon or other meat.
If you don't like bacon, you could also opt for some cheese, or whole-fat greek yogurt (plain flavor - delicious w/o added sugar).

MikeSEA

All bad advice here. Sugar is sugar. It may metabolize differently (sucrose vs. fructose) but what you really need at breakfast is protien and good fat (not trans fat or artificially high polyunsaturated fats).
You would do much better for weight loss with 2-3 eggs (whole eggs, not just whites) and some bacon or other meat.
If you don't like bacon, you could also opt for some cheese, or whole-fat greek yogurt (plain flavor - delicious w/o added sugar).

Do you have a justification/supported rationale for claiming that your proposed macronutrient composition for breakfast (or even breakfast at all) is necessary?

Marquettedominos

All bad advice here. Sugar is sugar. It may metabolize differently (sucrose vs. fructose) but what you really need at breakfast is protien and good fat (not trans fat or artificially high polyunsaturated fats).
You would do much better for weight loss with 2-3 eggs (whole eggs, not just whites) and some bacon or other meat.
If you don't like bacon, you could also opt for some cheese, or whole-fat greek yogurt (plain flavor - delicious w/o added sugar).

Do you have a justification/supported rationale for claiming that your proposed macronutrient composition for breakfast (or even breakfast at all) is necessary?

I agree. What justification is there for needing meat and eggs for breakfast. If you look at my diary I eat the same thing for breakfast everyday. It is a 20oz raw smoothie with Kale and Spinach, no artificial anything in it. bacon and eggs are high in Cholesterol, sodium, and sat fats. And no, not al sugars are the same. As someone posted earlier how many diabetics are there that OD on strawberries or an other fruit??

polarduke

I agree - You don't need eggs and bacon (BTW - if bacon is part of the meal, I use uncured and no-nitrates) for breakfast or breakfast at all - whatever works best for you. My point is that a good dose of protien and healthy fats are a much better way to start the day and level off blood sugar levels than eating a bunch of fruit. Fruit is great as a snack in small quantities, but for entire meals every day, could be deterimental, IF the individual is already dealing with Type 2 or metabolic syndrome because of high carb eating long term.
Rational: read Gary Taubes - Why We Get Fat and What to Do About It, see the movie Fat Head
and also read Barry Groves - Trick and Treat.

To address the other commment, saturated fat is at worst, neutral regarding health and risk for CHD or stroke. The lipid hypothesis has never been proven. Dietary cholesterol, if taken with a diet low in sugars and starches, is completely harmless. Our bodies make most of the cholesterol used, and only about 300 mil per day can be absorbed by diet. Sodium - research shows that we may not actually be getting enough.

Please do your own reasearch and don't rely on mine or any other comments in this board. The studies and research publications are out there.