Sugar Question

haasgirl

Hi,

Just new here..cutting out grains to the best of my ability right now and feeling good. Getting over 100grams of protein daily from whole foods but what about sugar. How many grams would be acceptable, and is it naturally occuring that I should be concernd about as well as added. I do have yogurt still trying to cut that out but just wondering you thoughts.

thanks

CRody44

I don’t worry about sugar, just carbs. In my mind, carbs = sugar, so cutting out all processed carbs and restricting starches and fruit will naturally lower your sugar. I try to eat low carb, less than 45 grams per day, to keep my blood glucose in control because of my Type 2 Diabetes.

Mrs_Duh

I try to keep my carbs (which includes sugars) between 50-100g per day.

haasgirl

Okay that's what my goal is with carbs between 50-100grams as I am training for a half marathon. Thanks!

GnaBean

I'm not sure if you're going for Primal or Paleo. According to Mark Sisson (Primal), if you're exercising a lot, you may need more carbs. check out marksdailyapple.com as a resource.

haasgirl

I would say more primal as I am still having dairy. I will check that out thanks. I'm trying for low carb days when I don't work out and higher when I do and need the energy.

KBGirts

I've been listening to the Paleo Solution podcasts and Robb Wolfe recommends using starchy carbs over fruit for athletes. Sweet potatoes, squash, (even white potatoes... and if you must *gasp* white rice) etc for after a workout instead of fruit. The sugar in fruit is fructose and in sweet potatoes and others it is glucose, which is better for glycogen recovery. Don't quote me exactly on the explanation, but I do remember him saying potatoes/squash over fruit. I am training for a half ironman and planning on using potatoes. It may look weird when everyone is eating their bananas (or gels) and I'm eating a baked potato, but whatever....

haasgirl

@KBGirts thanks for that I try to limit my fruit to two servings a day but I was having some protein after my workouts and some sweet potato before. It's the 6am workouts that kill me. Trying to get food into my body that will be able to be used quickly without using bread. Need to do a bit of research on that.

tk1531

I've been listening to the Paleo Solution podcasts and Robb Wolfe recommends using starchy carbs over fruit for athletes. Sweet potatoes, squash, (even white potatoes... and if you must *gasp* white rice) etc for after a workout instead of fruit. The sugar in fruit is fructose and in sweet potatoes and others it is glucose, which is better for glycogen recovery. Don't quote me exactly on the explanation, but I do remember him saying potatoes/squash over fruit. I am training for a half ironman and planning on using potatoes. It may look weird when everyone is eating their bananas (or gels) and I'm eating a baked potato, but whatever....

yeah, they'll be like - "that athlete who beat me was eating a potato... hmm"

meghanner

I've found that 50-80g carbs works best for me with about 30g max sugars which makes room for about 20-30g of fibre.

KBGirts

@KBGirts thanks for that I try to limit my fruit to two servings a day but I was having some protein after my workouts and some sweet potato before. It's the 6am workouts that kill me. Trying to get food into my body that will be able to be used quickly without using bread. Need to do a bit of research on that.

Depending on what it is, I don't eat before a morning workout. If it's a short-medium distance run or even intervals, I won't eat. I just make sure I fuel up IMMEDIATELY afterwards. If it's a long, long run or bike ride (you know.... the death march kind), I'll have something. Normally a banana (trying potatoes now) or a larabar. I don't think you need that much. I'll take some raisins for fuel during instead of having gels.

Here's a GREAT link on getting carbs: http://balancedbites.com/2011/08/paleo-diet-carbs.html
I am going to try and incorparate more of these foods into my workout fueling so that I have variety.

jennaworksout

for weight loss I heard around 100g total sugar & carbs a day max combined , and yeah sweet potatos, squash over fruit, I keep my fruit to a very minimum, maybe every 2nd day orso 1 piece.

Shadowknight137

@KBGirts thanks for that I try to limit my fruit to two servings a day but I was having some protein after my workouts and some sweet potato before. It's the 6am workouts that kill me. Trying to get food into my body that will be able to be used quickly without using bread. Need to do a bit of research on that.

Why not a tablespoon of honey or a banana? Those a Paleo, fast acting carbs.

Personally, I fuel up for a workout with a couple mugs of coffee. Mmm... coffee. Tha said though, I'm not an endurance athlete.