Sugar

Sarahkate1017

I keep going over my sugar goal for the day, but it's not from added sugar. If I eat one chobani yogurt, that's already 19 grams of sugar, and chobani has no added sugar! I also eat whole fruits, whole grain, etc., all of which makes me go over my sugar goal for the day. Is this ok since I'm not going over because of added, or processed, sugar? Or should I cut down down on yogurt and whole fruit? I'm confused since it seems silly to cut out these healthy foods! Looking for some insight! Thank you!

KateCon912

I gave up on tracking sugar because I was doubling it every day. I think tracking calories are more important than worrying about the sugar in healthy foods.

CynthiaAnnGA

I think 19 grams of sugar is alot for yougurt. Is there another brand that is under 5grams? I would cut out as much sugar from the fruit as I could. Your body doesn't know the difference between healthy sugar & plain old sugar. It stores the excess into fat.

HausfrauB

Your body doesn't know the difference between healthy sugar & plain old sugar. It stores the excess into fat.

Bingo!

Google sugar and insulin response. It's scary what too much sugar will do to a person.

Here's a group working on kicking the sugar habit: http://www.myfitnesspal.com/forums/show/6776-kick-the-sugar-habit-

Sarahkate1017

I've looked at all different kinds of yogurt, and chobani was one of the only ones I found with no added sugar. All the other brands I looked at have about the same amount of grams in sugar, but I would love recommendations if anyone out there has found yogurt brands that are low in sugar! Thanks!

Sarahkate1017

So is it the same thing whether I eat a whole apple or a glass of apple juice? I hear so many different things about this, just trying to find some clarification. Thanks for the link!

HausfrauB

The apple is better because it has fiber which helps give the body something to break down other than fructose. Plus...can you imagine how much juice you get from one apple? Not very much.

The problem with juice is that it lacks the fiber and it has many servings worth of fruit in each glass.

I've spent the last week trying to understand why, when I went low carb, I suddenly lost my unending appetite and I just felt calmer inside. The best answer I've come up with is the drastic reduction in all sugars.

Not all nutrients are created equal, protein, fat and carbs are handled differently during digestion. It's very much a chemical process happening within our bodies. I encourage you to read more about it. I certainly never put the puzzle pieces together until this experience.

Here's an excerpt from an online article to get you started.

"The first step is to develop an understanding of the biochemical concept of blood sugar control. Research has confirmed many of us simply cannot eat sugars and grains without it leading to out of control eating. You can check this out for yourself. Examine the sensitive nature of your own blood sugar, the highs and lows, the cravings created, and the physical, emotional, and mental response you have to both high and low blood sugars.

What happens to our blood sugar when you eat a high carbohydrate diet? It doesn't matter which processed carbohydrate food you choose, carbohydrates break down into sugar (glucose) in your body and go into your blood. Unbalanced blood sugar levels are a major cause of carbohydrate cravings. Because your blood cannot tolerate too much sugar, your body naturally produces the hormone insulin that takes sugar from the blood and deposits it into the cells. When you eat a high carbohydrate meal, your blood sugar levels rise to a dangerous level. Large doses of insulin rush to the scene and clear out the sugar. As a result of clearing, the opposite state occurs, called low blood sugar. You may be familiar with feeling low blood sugar---being tired irritable even shaky. To bring blood sugar levels back up, your body sends your brain a chemical message saying, "I need sugar, eat sugar." Hence you crave pop, bread, brownies, pasta, or anything with sugar. In effect, carbohydrate cravings are a biochemical response to low blood sugar. Cravings are not a lack of will power! "

yarwell

So is it the same thing whether I eat a whole apple or a glass of apple juice?

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1809/2

One medium apple, 95 calories 95% of which from carbs. 4.4g fiber, 18.9g sugars (about half are fructose). 14% of DV for VitC.

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1822/2

One cup of unsweetened apple juice, 114 calories, 97% from carbs. 24g sugars, 4% of DV for VitC.

So they are pretty similar, yes. Losing the skin etc removes some fibre & vitamins, but fruit is essentially fruit juice soaked into a bit of animal feed.

HausfrauB

So is it the same thing whether I eat a whole apple or a glass of apple juice?

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1809/2

One medium apple, 95 calories 95% of which from carbs. 4.4g fiber, 18.9g sugars (about half are fructose). 14% of DV for VitC.

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1822/2

One cup of unsweetened apple juice, 114 calories, 97% from carbs. 24g sugars, 4% of DV for VitC.

So they are pretty similar, yes. Losing the skin etc removes some fibre & vitamins, but fruit is essentially fruit juice soaked into a bit of animal feed.

It's a lot easier to down 3 cups of apple juice and have an appetite than to down three apples and be as hungry.

Just sayin'!

cddonald22

Haha! I just asked the same thing! Lol I am driving myself mad trying to keep my sugars down.

Sarahkate1017

Thanks so much for all the info! I am definitely going to do some reading myself on this topic!

yarwell

It's a lot easier to down 3 cups of apple juice and have an appetite than to down three apples and be as hungry.

Indeed, as someone said "the only thing worse than fruit juice is more fruit juice".

I'll stick to my ounce of cheese.

laus_8882

Eat the sugar. The broccoli and red capsicum in my stirfy this afternoon totalled 6 and 7g of sugar respectively and that sugar was gooooooooood. As long as you're not eating a whole bunch of empty calories that mean you miss out on fibre, vitamin e, zinc, iron, etc, there's nothing wrong with having sugar in your diet, whether it be from a lot of fruit and veg and some unsweetened yogurt or a few pieces of chocolate/glass of fruit juice. For the record, my cravings on a high sugar diet from fruit and veg are exactly as they are on Atkins. Funny that.

yarwell

The broccoli and red capsicum in my stirfy this afternoon totalled 6 and 7g of sugar respectively

That's a pile of broccoli !

matte_d

Hi everyone!

This is my first post in here. I usually just read, and I have to admit this forum and you guys have been very helpful!

Here's my two cents on the sugar topic.

I'm pretty sure the MFP goal refers to added sugar.

http://www.fitsugar.com/Healthy-Eating-Tip-Limit-Your-Added-Sugar-Intake-40-Grams-3035229
http://articles.cnn.com/2009-08-25/health/aha.sugar.added_1_sugar-corn-syrup-teaspoons?_s=PM:HEALTH

Considering I've completely removed any added sugar from my diet, I've changed the sugar goal accordingly to the European GDA (90 grams in a 2000 cal diet)

http://gda.ciaa.eu/asp2/5_key_nutrients.asp

I hope this helps.

laus_8882

The broccoli and red capsicum in my stirfy this afternoon totalled 6 and 7g of sugar respectively

That's a pile of broccoli !

It was super yummy!

ricardo2navarro

tracking sugar is really pointless, I don't even eat fruits and I go over most days because of sweet potatoes and Brown Rice in my diet. I just raised the intake by about 20 grams because looking at that -12 or whatever made me feel bad lol.

ronaldmcyd

I've got mixed feelings about the whole thing, but Dannon make a diabetic friendly "light and fit" yogurt. It has 3g sugar. I've seen it in two flavors Vanilla and Stawberry