Is ALL sugar bad?

Lynvincible26

Hope not, treating myself to a sugary coffee now after my run! :bigsmile:

christenwypy

you can turn off sugar on your list of nutrients if it bugs you.

I don't actually know the rationale for the number that's set in MFP - maybe it's a USDA guideline or something.

The sugars from sources other than table sugar will all behave pretty well the same once you've eaten them.

Yeah it is a USDA thing. They recommend we have very little sugar and make no distinction between types of sugars. Off topic but kids are only supposed to have 12 grams of sugar per day. In the schools here they service breakfasts to the kids that contain 3 times that. Not only from juice and fruit but from pop tarts and super donuts which are deemed "healthy" because they "are fortitified with vitamins" so it is no wonder they predict 1/3 of the kids today will have type 2 diabetes in their lifetimes.

betaleonis

Probably not a bad idea to keep within your goals that MFP set (unless you have done your research and altered your goals according to personal needs). Everything in moderation. I eat a LOT of fruit. And real honey. But I stay away from processed sugars... on a side note, I can't really see anyone ballooning up from eating fruits.

michele121212

You can go over on recommended sugar by eating fruit all day. That alone should tell you that tracking sugar is pretty much worthless. Imo track carbs instead - paying attention to where the sugar comes from. If it's packaged in fibrous fruits it's fine, if it's packaged in a processed candy bar, not so fine. I'm diabetic and even I don't bother tracking sugar.

Exactly. I just turned off my sugar tracker but it was bugging me, too. Now I'm watching my carbs instead.

thistimeismytime

If fruit is bad, then I don't wanna be good.

christenwypy

FYI:

Again they make no distinction between sugars- I think they should.

"

American Heart Association (AHA) recommends how much sugar per day we should take, the recommended daily sugar intake, which is healthy and not harmful for the body, has been developed for men and women. How much sugar per day should we take:

Recommended Daily Sugar Intake for Men: 36 grams or 9 teaspoons
Recommended Daily Sugar Intake for Women: 20 grams or 5 teaspoons
Recommended Daily Sugar Intake for Children: 12 grams or 3 teaspoons

Percentage of how much sugar per day
The USDA sugar guidelines suggest that no more than 8 percent of our daily calories should come from sugar. It means that how much sugar per day we take should not be more than 8 percent.

High Sugar Foods
Using 40 grams as the Daily Value for added sugars might reveal how much sugar per day is ideal for our body. For example, a cup of regular ice cream contains 60 percent of the proposed Daily Value for sugar, a typical cup of fruit-flavored yogurt contains 70 percent, and a 12-ounce soft drink or quarter-cup of pancake syrup contains 100 percent.

High Sugar Diets and Obesity
High sugar diets, or high glycemic index diets, can cause obesity. If you eat a high glycemic food or a high glycemic load meal, will triggers a rapid rise in our blood sugar levels, our pancreas is over-stimulated and releases large amount of insulin. Result? This large quantity of insulin rapidly mops up the excess sugar in our bloodstream causing our blood sugar levels to dip quickly below normal, causing us to feel hungry once more. So even though we may have eaten a high calorie meal, we are induced to feel hungry and eat again within a short time. This process may lead to excessive calorie intake and weight gain, possibly causing obesity."

This from http://www.dailysugarintake.net/how-much-sugar-per-day.html

christenwypy

If fruit is bad, then I don't wanna be good.
[/quote

Love this

getskinnyby25

Calories are the most important number to pay attention to. I once only ate swedish fish candy for 4 days but didn't exceed 900 calories and lost weight. ( this is ****ed up I know) But the point is I wouldn't stress about the sugar amount too much. If you are, many diet books say not to eat any fruit after 12pm so that may help with how much you consume.

SuperSexyDork

Sugar offers no nutritional benefits so eliminate it

But, a lot of food that contain fair amounts of sugar also contain lots of vitamins, minerals and fiber and are HEALTHY, wholesome, nutrient-dense foods.

Carrots, bell peppers, apples, sweet potatoes, beets, peas, corn, berries... these things all contain enough sugar to boost you pretty quickly over the (ridiculously low) MFP limit.

Personally, I don't watch my sugar at all. I watch my macros - carbs, fat, protein. That about does the trick for me. :-)

QFT!

I get basically no added sugar but am often over what MFP suggests should be my sugar limit. It's all from dairy, fruits and vegetables and I have no problem with this whatsoever because I'm getting nutrients from these foods.

I too watch my macros because it's what works for me.

chris1816

Sugar offers no nutritional benefits so eliminate it

Except sugar is necessary in the production of ATP so...yeah. Also, energy source.

chris1816

FYI:

Again they make no distinction between sugars- I think they should.

"

American Heart Association (AHA) recommends how much sugar per day we should take, the recommended daily sugar intake, which is healthy and not harmful for the body, has been developed for men and women. How much sugar per day should we take:

Recommended Daily Sugar Intake for Men: 36 grams or 9 teaspoons
Recommended Daily Sugar Intake for Women: 20 grams or 5 teaspoons
Recommended Daily Sugar Intake for Children: 12 grams or 3 teaspoons

Percentage of how much sugar per day
The USDA sugar guidelines suggest that no more than 8 percent of our daily calories should come from sugar. It means that how much sugar per day we take should not be more than 8 percent.

High Sugar Foods
Using 40 grams as the Daily Value for added sugars might reveal how much sugar per day is ideal for our body. For example, a cup of regular ice cream contains 60 percent of the proposed Daily Value for sugar, a typical cup of fruit-flavored yogurt contains 70 percent, and a 12-ounce soft drink or quarter-cup of pancake syrup contains 100 percent.

High Sugar Diets and Obesity
High sugar diets, or high glycemic index diets, can cause obesity. If you eat a high glycemic food or a high glycemic load meal, will triggers a rapid rise in our blood sugar levels, our pancreas is over-stimulated and releases large amount of insulin. Result? This large quantity of insulin rapidly mops up the excess sugar in our bloodstream causing our blood sugar levels to dip quickly below normal, causing us to feel hungry once more. So even though we may have eaten a high calorie meal, we are induced to feel hungry and eat again within a short time. This process may lead to excessive calorie intake and weight gain, possibly causing obesity."

This from http://www.dailysugarintake.net/how-much-sugar-per-day.html

The sugar here does not make you directly gain weight, which is the key point that this makes.

The problem is that people confuse causality with root cause. A spike in insulin may make you hungry and may make you eat more. It doesn't conjure magical calories from the lands of Narnia.

Guess what, my stupidly healthy, low glycemic index smoothie I made myself early this morning probably did spike my insulin simply from the sheer volume of fruit in it. I felt a pang of hunger at one point a bit ago that is probably because of that.

Did I go plow through the break room vending machine though?

No, ate some almonds, like a boss.

BuffyEat2Live

I'm in the "fruit is ALWAYS good for you" group. (Unless told otherwise by your doctor, of course.)

Punkedpoetess

As long as your sugars aren't mostly from refined carbs and junk food, you are doing fine. I look more at my food choices and carb intake for the day then count sugar itself. All things in moderation.

Captain_Tightpants

Calories are the most important number to pay attention to. I once only ate swedish fish candy for 4 days but didn't exceed 900 calories and lost weight. ( this is ****ed up I know)

Just to expand on this statement: Calories are only the most important number to pay attention to if all you are concerned with is weight loss. If you are concerned with other aspects of health such as cancer prevention and heart health then there are other factors you need to pay attention to.

kmozymoz

Sugar offers no nutritional benefits so eliminate it

Gotta love statements like this. :yawn:

lizzynewm

I had the exact same question!

me too!

i eat one apple and i'm already halfway there - the cap makes me afraid to even eat fruit!

Emellon

Dont sweat it...

Stay away from refined sugar...

a couple fruits a day, n veggies isnt gonna bust your fat loss apart

THIS!! A little sugar is good for you. The more natural, the better.

silmeria2

Ok, so Ive been over on my sugar intake pretty much every day, BUT like 95% of it comes from fat free milk and fresh fruit. Very little of it comes from candy or other foods. What Im wondering is: Will this interfere with me losing weight? Should I cut back on my sugar even if its coming from fruits?

No.

It astounds me how much fogginess there is out there on a lot of this stuff.

Sugars, starches, carbs etc are all chemically the same. Your body takes honey, or fruit, and breaks it down into base components the same way it takes a potato and breaks it down into the same base component. Your body needs sugars, most carbohydrates in some form break down into sugars.

Your body uses carbs for energy, it needs them for energy, this is called an anabolic process. If you deprive your body of carbs in an effort to go into ketosis, your body goes catabolic and starts metabolising fat or your own lean mass. Ketosis is popular for fat loss but it is skirting the line of causing serious kidney complications.

So things like fruit, while high in sugars, are not really bad at all. The difference is complex carbs versus simple carbs.

Complex carbs: sweet potatoes, quinoa, cracked wheat, fruit, raw honey

Simple carbs: enriched flours, processed candy, etc

The key guideline is not overdoing your calories...if you need to eat 2000 calories to lose weight, the composition of macro nutrients really does not matter too much. You will still lose. The benefit of complex carb foods is they are typically more filling and nutrient dense (strawberry versus a candy bar etc). Now if you eat 2000 calories of twinkies or chicken versus 2000 calories of balanced complex carbs, healthy fats and proteins, you will experience a whole other world of issues, but that is neither here nor there.

Second this. Also watch your fats more than sugars. Your body produces 3x more usable energy units from a fatty acid than it does from a glucose molecule.

KeriA

I don't count sugar from milk or fruit. I just make a mental deduction and check my sugar level. Of course I count it in my calories. Processed sugars are bad. Fruit is good. There are some people that are down on fructose of any type but naturally in the fruit it is good. If you stay in your calorie goal and get a balanced diet don't worry. I go by 2 fruits and 3+ vegetables. Men may get by with more fruit than that. Definitely don't count sugar in vegetables. There are some fruits such as strawberries and canteloupe that are as good for you as vegetables. You need fruit and many will help your weight loss.

agentscully514

if you have insulin resistance, as many of us do, then most sugars do cause a reaction, and yes we have to limit fruit. Fruit contains a variety of sugars in different proportions. Many fruit are high in sucrose (= table sugar). So I restrict my fruit to low-sugar ones like berries.

hpsnickers1

The body processes the sugar in fruit the same way it processes all sugar. Fat free milk is a processed food product - it is not a whole food.

If the fruit isn't effecting your weight loss (although you might want to do some searching on the effects of fructose on the liver and the body) then enjoy it. There are plenty of health benefits to eating fruit in moderation.

If your weight loss stalls, you might want to look into either eliminating it or maybe eating more in the form of low-sugar berries.

If there is diabetes in your family then be very careful with carbs in any form (including fruit and whole grains).

Sugar offers no nutritional benefits but the rest of the fruit does. It is a whole food and there are still plenty of nutrients and compounds in foods that we don't know about. Maybe there is something else in the fruit that helps cancel the effect of the fructose (and/or other sugars). We don't know.

I stay away from most fruit except the occasional berry. I have metabolic damage thanks to years on the Standard American Diet. And I was never overweight but can now call myself a thin "prediabetic". Eating a lot of fruit would send me over the edge into full blown diabetes and I ain't going there.

But there is a reason the sugar in fruit falls in the sugar category. The fructose in fruit is the exact same fructose in table sugar and HFCS. Just in smaller amounts. and the body processes all fructose the same way, just like it does glucose, sucrose (50% glucose/50% fructose), lactose (which is broken down into glucose and galactose - both sugars in dairy), etc.
Haven't done any research on galactose yet. This is a new one for me and I'm curious to find out what the body does with it.