Why I have excess sugar in my diet?

vivek85

Hi

Bellow is my daily log. I wonder why I have excess sugar in my diet (-10)? My diet is very basic and careful and yet i am worried about the sugar level? Can someone suggest me plz.

Sanitarium - Light N Tasty Berry, 45 g
Sanitarium - So Good 99.9% Fat Free - Soy Milk, 250 mls

Lunch
Cafeteria - Ham, Cheese, Tomato Sandwich, 1 Sandwich

Dinner
Home tuna sandwich, 1 serving 369 29 16 24 3

Snacks
Genric Tea Bag - Tea With Lite White Milk and One Sugar, 1 cup
Generic - Apple Fuji 125 g
Honey Water, 1 serving 19 6 0 0 4
Lipton (Australia) - Green Tea 1.6g
Egg - Boiled Egg, 1 egg


Totals 1,171 133 37 62 39
Your Daily Goal 1,456 200 48 54 29
Remaining 285 67 11 -8 -10



-- Vivek

MeeshyBW

2 things, low cal breakfast cereal or yoghurts are full of sweeteners, Bread (hidden sugars).

Eating sandwiches for both meals is never a good road to weight loss IMO.

Mokey41

Don't worry about all the macros set out by MFP. They really don't mean much and as long as you keep your calories in budget you'll be fine. Sugar doesn't make you fat, fat doesn't make you fat, eating too much makes you fat!

jacksonpt

Why do you care about sugar? Are you diabetic? Is there a reason to watch your sugar intake?

Most people are far better served by tracking the big 3 macros (fat, protein, carbs) along with total cals and ignoring the rest. It does you no good to nail your sugar intake if you can't hit the other 4.

sgv0918

Don't worry about all the macros set out by MFP. They really don't mean much and as long as you keep your calories in budget you'll be fine. Sugar doesn't make you fat, fat doesn't make you fat, eating too much makes you fat!

THIS

sarah44254

Eating sandwiches for both meals is never a good road to weight loss IMO.

whoa, really? :huh: Having a hard time with this comment.

Gentyl

Actually, you should always watch your sugar intake. Excess sugar increases insulin in your body. Whatever you can't use, the hormone insulin turns into fat (that's insulin's second job). Everything in moderation. You may not need to follow the MFP advice if you have no family history of diabetes, but you should keep it as low as possible for fat and weight loss.

IronPlayground

Actually, you should always watch your sugar intake. Excess sugar increases insulin in your body. Whatever you can't use, the hormone insulin turns into fat (that's insulin's second job). Everything in moderation. You may not need to follow the MFP advice if you have no family history of diabetes, but you should keep it as low as possible for fat and weight loss.

Protein raises insulin, too. Should we all stop eating that?

OP, if you don't have a medical condition where you would need to track sugar, then don't. Calories, Carbs, Protein and Fats are all you really need to focus on.

DoomCakes

Yea, honestly it's probably from the sandwiches twice a day. Switch to wraps, eat a salad. Eat the sandwich minus the bread. Also, fruit has added sugar as well. If you're only 10 over it's not the end of the world, it's not like it's coming from a bunch of snickers bars at the least, but your body is still going to read it as sugar. I'd really switch a meal from a sandwich to something a bit better though.

bathsheba_c

You could also be over on sugar because MFP counts both added sugar and naturally occurring sugar in the totals, but sets the limit as the recommended limit for added sugar only. Basically, if you are getting enough fiber and aren't over on carbohydrates, I wouldn't worry about it.

jacksonpt

Actually, you should always watch your sugar intake. Excess sugar increases insulin in your body. Whatever you can't use, the hormone insulin turns into fat (that's insulin's second job). Everything in moderation. You may not need to follow the MFP advice if you have no family history of diabetes, but you should keep it as low as possible for fat and weight loss.

Um... No. At least not exactly.

Insulin increases the rate at which cells absorb nutrients (raw materials, if you will... if you like the building vs breaking down analogy). Cells absorb nutrients on their own, but do it faster/more efficiently when insulin is present. Insulin doesn't actually do the building/absorb. It also doesn't tell them what to absorb or what to store. It doesn't make you fat.. it tells your cells that it's time to grow. if you feed the body, the body will absorb those nutrients. It'll absorb them faster if insulin is present. If you overfeed, you'll add mass (muscle and/or fat depending). If you underfeed, you won't (no energy surplus).

So once again, it's not about insulin, it's about a calorie surplus or deficit. It's still the energy balance equation.

Never mind the fact that insulin is raised by a variety of things, not the least of which are sugar. Look at whey for example.

.

WendyTerry420

Hi

Bellow is my daily log. I wonder why I have excess sugar in my diet (-10)? My diet is very basic and careful and yet i am worried about the sugar level? Can someone suggest me plz.

Sanitarium - Light N Tasty Berry, 45 g
Sanitarium - So Good 99.9% Fat Free - Soy Milk, 250 mls

Lunch
Cafeteria - Ham, Cheese, Tomato Sandwich, 1 Sandwich

Dinner
Home tuna sandwich, 1 serving 369 29 16 24 3

Snacks
Genric Tea Bag - Tea With Lite White Milk and One Sugar, 1 cup
Generic - Apple Fuji 125 g
Honey Water, 1 serving 19 6 0 0 4
Lipton (Australia) - Green Tea 1.6g
Egg - Boiled Egg, 1 egg


Totals 1,171 133 37 62 39
Your Daily Goal 1,456 200 48 54 29
Remaining 285 67 11 -8 -10



-- Vivek

If you think that's a lot of sugar, then you would probably faint if you ever looked at my food diary! :laugh:

Seriously, it looks like a tiny amount of food, a little more than half of what I eat, but it looks healthy to me. (Not choices I would make, but if you are enjoying it, then keep it up!)

MemphisKitten

Because you ate fruit. MFPs sugar intake limit is just ridiculous. Go by the 5-6 teaspoon per day limit and you'll be fine.

erickirb

Actually, you should always watch your sugar intake. Excess sugar increases insulin in your body. Whatever you can't use, the hormone insulin turns into fat (that's insulin's second job). Everything in moderation. You may not need to follow the MFP advice if you have no family history of diabetes, but you should keep it as low as possible for fat and weight loss.

Not in a deficit, as you will use it up before it can be stored as fat.

vivek85

Thanks guys, VERY useful. I don't have any condition but I was bit anxious after someone told me that consuming too much sugar will store bad fat. Forgot to ask him he means natural sugar or added. By the way I also didn't like having sandwich twice a day and switch to wholemeal Pasta god I hate cooking.

vivek85

Thanks mate. Any suggestions on this "http://www.myfitnesspal.com/topics/show/836301-loosing-just-water". Don't know I am hijacking this post!!

tsh0ck

unless you have a medical reason, don't even bother tracking sugar. track your carbs.

tsh0ck

Thanks guys, VERY useful. I don't have any condition but I was bit anxious after someone told me that consuming too much sugar will store bad fat. Forgot to ask him he means natural sugar or added. By the way I also didn't like having sandwich twice a day and switch to wholemeal Pasta god I hate cooking.

and natural sugar is the same as added as far as your body is concerned. sugar, essentially, is sugar.

missmegan831

Don't worry about all the macros set out by MFP. They really don't mean much and as long as you keep your calories in budget you'll be fine. Sugar doesn't make you fat, fat doesn't make you fat, eating too much makes you fat!

^^ THIS

kms1320

Yes, you gain weight by going over on calories. But.. sugar won't fill you up like lean protein or fiber, and some sugars, even less!

Not all sugars are created equal, despite the parroting here. Fructose can in fact, lead to increased appetite. Glucose will make you feel more full than fructose.

(citation: http://www.blisstree.com/2013/01/01/food/fructose/ cited Yale study, 2 days ago)