Sugar, Sugar, Sugar

UponThisRock

A lot of people seem to be confused about their sugar intake. They're worried about going over the MFP allotted sugar intake, and people seem to agree that it's ok as long as it's "fruit sugar."

First of all, sugar is sugar. It ALL turns to glucose in the body to be used as energy. In fact, ALL CARBOHYDRATES turn to glucose to be used by the body. The only thing that's different is the speed with which the energy is available (some people will argue that it's the speed that makes a difference, I'm not having that debate now).

So what is "fruit sugar?" Fruits contain 2 types of sugars. They are roughly half fructose and half glucose. It's actually not much different than common table sugar, which is also half fructose and half glucose. The only difference is that with table sugar the molecules are joined by a chemical bond, making it a disaccharide, rather than a simple sugar. Here's a good picture of what I'm talking about:



(Side note: the much maligned "high fructose corn syrup" is actually just 55% fructose rather than the 50-50 split you see in an apple. Some people think this means it makes your balls fall off or something).

My point? No matter what kind of sugar you're eating, it's all very, very similar in chemical structure. No matter the type, it won't make a difference in your weight loss, as long as you're in a calorie deficit. Of course, there are certain people, like diabetics, that have medical issues that cause their bodies to not process sugar properly, I'm obviously not talking about them

The reason you might want to limit processed sugars is that it typically part of a food that isn't nutrient dense, which could leave your diet devoid of certain nutrients, if you don't use moderation.

Hopefully this clears up some of the confusion.

It probably won't.

anima_gemella

u cleared my confusion

hope516

:huh: so you're saying it is ok if I go over on my sugar with fruit cuz its better for me

lol jk thanx for posting

Bronx_Montgomery

UponThisRock

^^^LOL, Bill Nye the Science Guy!!

CoryIda

I bananas. Loaded with sugar (and carbs) but oh-so-yummy and haven't hurt me one bit in the weight loss or fat loss department.




- Oh, and I totally geeked out over those molecule pictures. I'm sort of platonically crushing on you now, but it will pass, I promise, but smart people make me happy.

UponThisRock

I bananas. Loaded with sugar (and carbs) but oh-so-yummy and haven't hurt me one bit in the weight loss or fat loss department.




- Oh, and I totally geeked out over those molecule pictures. I'm sort of platonically crushing on you now, but it will pass, I promise, but smart people make me happy.

Wanna come to my place and watch some PBS?

SaSSyhasCurls

This topic is good for someone who is close to their goal, maybe 10 to 15 pounds away; but for those who are just starting out and need to lose 50 plus, this is too intricate. I sure someone who is 50 pounds or more overweight didn't get that way from overeating fruits all day. They need to know more about potion control and staying within their calories than what's the difference between fruit sugar and processed sugar.

Still a good thread

treetop57

First of all, sugar is sugar. It ALL turns to glucose in the body to be used as energy.

Except lactose in the lactose-intolerant of course. I won't say what that gets turned into!

Hopefully this clears up some of the confusion.

It probably won't.

Thanks for the admirable effort, but I'm sure it won't. This wouldn't be myfitnesspal without the daily posts about "Should I eat my exercise calories?" and "Why I am not losing five pounds a week when I only eat 1200 calories and work out for three hours a day??" and "Should I worry when my sugar is high from eating fruit???"

CoryIda

I bananas. Loaded with sugar (and carbs) but oh-so-yummy and haven't hurt me one bit in the weight loss or fat loss department.




- Oh, and I totally geeked out over those molecule pictures. I'm sort of platonically crushing on you now, but it will pass, I promise, but smart people make me happy.

Wanna come to my place and watch some PBS?

Heck yes. Maybe some Discovery Health, too.

UponThisRock

This topic is good for someone who is close to their goal, maybe 10 to 15 pounds away; but for those who are just starting out and need to lose 50 plus, this is too intricate. I sure someone who is 50 pounds or more overweight didn't get that way from overeating fruits all day. They need to know more about potion control and staying within their calories than what's the difference between fruit sugar and processed sugar.

Still a good thread

My point is that there is no difference. <---Understanding this point simplifies things, IMO.

Bronx_Montgomery

I bananas. Loaded with sugar (and carbs) but oh-so-yummy and haven't hurt me one bit in the weight loss or fat loss department.




- Oh, and I totally geeked out over those molecule pictures. I'm sort of platonically crushing on you now, but it will pass, I promise, but smart people make me happy.

Wanna come to my place and watch some PBS?

PBS?!

Sublog

Bump.. This man speaks the truth!

CoryIda

Bump.. This man speaks the truth!

... and he uses pictures, which just makes the truth even more awesome.

ednabnana

I approve.

I've been avoiding eating apples because it makes me go over my sugar limit. Truth be told, I eat about a minimum of 5 apples a day

Debbe2

Absolutely correct!! Although fruits have health benefits they still contain sugar and lots of it.

CoryIda

Absolutely correct!! Although fruits have health benefits they still contain sugar and lots of it.

Correction: Although fruits contain sugar, they have lots of health benefits.
It's better (and more correct) this way.

azazelrabbit

Ignoring sugar content is my thing.

I'll stick to everything else, but sugar can go to &£*% as far as I'm concerned. It just depresses me.
Ta for the post, very interesting stuff.



Also - diagrams! No-one uses awesome diagrams anymore. I commend you, sir!

theginnyray

Hopefully this clears up some of the confusion.

It probably won't.

Thanks for the admirable effort, but I'm sure it won't. This wouldn't be myfitnesspal without the daily posts about "Should I eat my exercise calories?" and "Why I am not losing five pounds a week when I only eat 1200 calories and work out for three hours a day??" and "Should I worry when my sugar is high from eating fruit???"

LOL my thoughts exactly

vim_n_vigor

Except lactose in the lactose-intolerant of course. I won't say what that gets turned into!

I know too well what this turns into!!!!!

treetop57

Oh and "Where's Zumba in the database????" I have no idea what Zumba is, but I know it's not in the exercise database because someone asks every single day.

[/mini-rant]

CoryIda

Except lactose in the lactose-intolerant of course. I won't say what that gets turned into!

I know too well what this turns into!!!!!

Turn it into a full-blown milk allergy and the -ahem- end results are even more fun!

macylane4

You were reading my mind! I was told fruit were sugar bombs, and to stay away from it...so I was eating granola bars etc..Then people started saying eat more fruit and veggies...I was very confused. I stay under my calories every day, and 2 weeks ago gained 4 lbs anyways, I switched to an apple for a snack instead of the granola bar...do you think I'll see a difference on the scale?

New_Atti2ude

Thanx for this handy tidbit.

cawood2

Chemical structures AND cleaning up comments to improve clarity in one thread?? And I thought there was no heaven! My geeky little soul is singing right now.

Great points on sugars, and thanks for the clarification on HFCS.

macylane4

I approve.

I've been avoiding eating apples because it makes me go over my sugar limit. Truth be told, I eat about a minimum of 5 apples a day

Is eating too much fruit bad for you though?!?! I don't want to over do it?!?!

datguy2011

If you stay under your calories and you go over in your sugar.... you still lose weight! omg!

EricNCSU

*CHEERS* Thank you. I am a food scientist and I've been trying to tell people this for YEARS. Now if we can just figure out how to get them to listen.

DannyMussels

Pour some sugar on me.

30yearssincebikini

A lot of people seem to be confused about their sugar intake. They're worried about going over the MFP allotted sugar intake, and people seem to agree that it's ok as long as it's "fruit sugar."

First of all, sugar is sugar. It ALL turns to glucose in the body to be used as energy. In fact, ALL CARBOHYDRATES turn to glucose to be used by the body. The only thing that's different is the speed with which the energy is available (some people will argue that it's the speed that makes a difference, I'm not having that debate now).

So what is "fruit sugar?" Fruits contain 2 types of sugars. They are roughly half fructose and half glucose. It's actually not much different than common table sugar, which is also half fructose and half glucose. The only difference is that with table sugar the molecules are joined by a chemical bond, making it a disaccharide, rather than a simple sugar. Here's a good picture of what I'm talking about:



(Side note: the much maligned "high fructose corn syrup" is actually just 55% fructose rather than the 50-50 split you see in an apple. Some people think this means it makes your balls fall off or something).

My point? No matter what kind of sugar you're eating, it's all very, very similar in chemical structure. No matter the type, it won't make a difference in your weight loss, as long as you're in a calorie deficit. Of course, there are certain people, like diabetics, that have medical issues that cause their bodies to not process sugar properly, I'm obviously not talking about them

The reason you might want to limit processed sugars is that it typically part of a food that isn't nutrient dense, which could leave your diet devoid of certain nutrients, if you don't use moderation.

Hopefully this clears up some of the confusion.

It probably won't.

MB_Positif

Thanks for the well written clarification!