Fruit Sugar!!!

soldier4242

I am making a very real effort to avoid sugar. I have completely cut out all soda from my diet and I haven't had any candy or pastries or anything like that. I have found that regardless of that I am still able to go over on my sugar. One of the biggest culprits seems to be fruit. If I have a banana or an apple or an orange my sugar for that day will be toast. I could switch over to regular cheerios rather than Honey Nut cheerios I guess but there is a very real pitiably threshold there. Are you all able to keep your sugar intake closer to zero?

Acg67

I am making a very real effort to avoid sugar. I have completely cut out all soda from my diet and I haven't had any candy or pastries or anything like that. I have found that regardless of that I am still able to go over on my sugar. One of the biggest culprits seems to be fruit. If I have a banana or an apple or an orange my sugar for that day will be toast. I could switch over to regular cheerios rather than Honey Nut cheerios I guess but there is a very real pitiably threshold there. Are you all able to keep your sugar intake closer to zero?

Do you have a medical condition that is your rationale for trying for 0 sugar or you're just trying to be uber restrictive and make your diet even harder?

JustJennie1

No.

While I cut out added sugar, corn syrup and HFCS and I don't add sugar to anything in my food I still eat my fruit because I like it. I don't stress about my sugar intake.

soldier4242

I don't have a medical condition nor am I trying to make my diet harder. I just know that sugar has a bad reputation for making people fat so I want nothing to do with it. After all becoming fat is the opposite of what I want to do.

Yaya1976

I've been asking myself that very question: Sugar in Fruit.
I was looking online the other day and I come across this.

Sugar in fruit – what are the facts?

I’ll tackle the “fruit is all sugar” statement first – because it’s just plain wrong. Fresh fruit offers so much more than the natural sugar it contains – including water, vitamins, minerals, fiber and phytonutrients (those naturally-occurring plant compounds that have wide ranging beneficial effects on the body). Where else can you get a package like that for about 75 calories per serving?

The idea that fruit is “loaded with carbs” or is “full of sugar” needs to be put into perspective, too. It’s true that when you eat fruit, the overwhelming majority of the calories you consume are supplied by carbohydrate – mostly in the form of fructose, which is the natural sugar in fruit.

But that’s the nature not just of fruit, but of all plant foods – they’re predominantly carbohydrate (and that means not just natural sugars, but healthy starches as well as structural elements, like cellulose, that provide fiber). When you eat vegetables, the majority of the calories you’re eating come from carbohydrate, too. But you don’t hear people complaining that vegetables are “loaded with carbs”.

Before dismissing foods as being loaded with sugar, or too high in carbs, consider not only the amount of sugar or carbs you’re eating, but the form of the carbohydrate, too. There’s a big difference between the nutritional value of the natural carbohydrates found in fruits and other plant foods – the sugars, starches and fibers – and what’s found (or, more accurately, what’s not found) in all the empty calories we eat from added sugars that find their way into everything from brownies to barbecue sauce.

Faced with a serving of fruit, how much sugar are we talking about, anyway? An average orange has only about 12 grams of natural sugar (about 3 teaspoons) and a cup of strawberries has only about 7 grams – that’s less than two teaspoons. And either way, you’re also getting 3 grams of fiber, about a full day’s worth of vitamin C, healthy antioxidants and some folic acid and potassium to boot – and it’ll only cost you about 50 or 60 calories. “All sugar”? I think not.

By contrast, a 20-ounce cola will set you back about 225 calories and, needless to say, won’t be supplying any antioxidants, vitamins, minerals or fiber. You’ll just be chugging down some carbonated water, maybe some artificial color and flavor, and somewhere in the neighborhood of 60 grams of added sugar – about 1/3 of a cup.

Now that’s what I call “full of sugar”.

Written by Susan Bowerman, MS, RD, CSSD



Created by MyFitnessPal.com - Free Calorie Counter

LATeagno

IMHO, yes, fruit sugar counts-- to an extent. Some fruits have a higher glycemic index than others. For example, berries of all kinds boast low glycemic indexes. Apples and pears and peaches are low-medium, while watermelon, pineapple and green grapes are high. I try to choose lower GI fruits when possible because they won't spike your blood sugar as much.

That said, you can still balance that all out just by eating something alongside it. Pineapples with cottage cheese. Grapes with cheddar. Stuff like that. I don't overindulge in fruit, but I certainly don't worry too much about the sugar content of it because your diet should balance it out in the end. Just my two cents.

Acg67

I don't have a medical condition nor am I trying to make my diet harder. I just know that sugar has a bad reputation for making people fat so I want nothing to do with it. After all becoming fat is the opposite of what I want to do.

Well are you in a caloric deficit or not? Sugar in and of itself doesn't make you fat

Koldnomore

I don't have a medical condition nor am I trying to make my diet harder. I just know that sugar has a bad reputation for making people fat so I want nothing to do with it. After all becoming fat is the opposite of what I want to do.

Excess sugar in your system (fruit or otherwise) causes 'spikes' which lead to cravings. If you have cravings frequently then lowering your sugar intake from all sources will help . Also excess sugar causes 'dips' like that feeling of tiredness some people get after eating lunch.. If you wish to lower your sugar here are some suggestions - you can check my diary if you want more ideas.

- Drink only water or things with no sugar (black coffee/tea)
- Switch to low sugar fruits like berries instead of bananas and limit to 1 serving per day.
- Don't eat cereal for breakfast unless its 'plain' like shredded wheat. Most cereal is crap anyway and has no useful nutritional value. Change to things like bacon + eggs or oatmeal (sweetened with berries) for a good protein boost to keep you fuller during the day and eliminate the sugar crashing.
-snack on things like eggs and low sugar veggies like celery with hummus or crackers and cheese
- Try to avoid higher sugar veggies like corn and carrots - especially if you have already had fruit that day.

I can't see your diary so I can't make any suggestions based on that

TR0berts

I don't have a medical condition nor am I trying to make my diet harder. I just know that sugar has a bad reputation for making people fat so I want nothing to do with it. After all becoming fat is the opposite of what I want to do.

Therein lies the problem. It's a BAD reputation. It's not the sugar that makes people fat - it's the excess calories and/or lack of movement/exercise that make people fat. Sugar - especially the natural sugars from fruit - is fine. You'd want to have a balanced diet, which would include fruit and all it's sugar and fiber and vitamins.

soldier4242

I don't have a medical condition nor am I trying to make my diet harder. I just know that sugar has a bad reputation for making people fat so I want nothing to do with it. After all becoming fat is the opposite of what I want to do.

Well are you in a caloric deficit or not? Sugar in and of itself doesn't make you fat

Since I have rededicated myself to being healthy I have been operating at a calorie deficit every day. If anything I have not been eating enough calories which I am working on. I guess I have been erroring on the side of not eating enough as opposed to too much.

Acg67

I don't have a medical condition nor am I trying to make my diet harder. I just know that sugar has a bad reputation for making people fat so I want nothing to do with it. After all becoming fat is the opposite of what I want to do.

Well are you in a caloric deficit or not? Sugar in and of itself doesn't make you fat

Since I have rededicated myself to being healthy I have been operating at a calorie deficit every day. If anything I have not been eating enough calories which I am working on. I guess I have been erroring on the side of not eating enough as opposed to too much.

Then sugar isn't going to make you fat

danielg810

IMHO, yes, fruit sugar counts-- to an extent. Some fruits have a higher glycemic index than others. For example, berries of all kinds boast low glycemic indexes. Apples and pears and peaches are low-medium, while watermelon, pineapple and green grapes are high. I try to choose lower GI fruits when possible because they won't spike your blood sugar as much.

This.

koldri had some good suggestions too. I'd look up south beach phase 2 foods & eat those. theyre low GI, which Koldri actually mentioned the benefits of good luck

Firefox7275

Different fruits have different amounts of sugar, apples and bananas are some of the worst unfortunately - berries tend to be low, fresh pineapple, red grapefruit, kiwis are all not too bad either. There are numerous low sugar vegetables. Be aware that all carbs turn to sugar in the body, some faster than other (GI already mentioned). Processed wheat breakfast cereals are a disaster zone, wheat is high GI and modern fine milling leaves the digestive system little work to do - white French bread turns to blood glucose faster than table sugar does! - consider switching to jumbo or steel cut oats or having more protein or fat with your breakfasts.

Acg67

Different fruits have different amounts of sugar, apples and bananas are some of the worst unfortunately - berries tend to be low, fresh pineapple, red grapefruit, kiwis are all not too bad either. There are numerous low sugar vegetables. Be aware that all carbs turn to sugar in the body, some faster than other (GI already mentioned). Processed wheat breakfast cereals are a disaster zone, wheat is high GI and modern fine milling leaves the digestive system little work to do - white French bread turns to blood glucose faster than table sugar does! - consider switching to jumbo or steel cut oats or having more protein or fat with your breakfasts.

ZOMG! What effect will that have on a healthy individual trying to lose weight?

soldier4242

Everyone's answers are pretty consistent so in the interest of science I will use fruit to increase the amount of calories I am getting in the first half of the day and see what happens moving forward over the next few weeks.

Just to confirm what we are saying here is if I have a banana, an apple and an orange in the same day and I keep my calories right on target I will be fine regardless of how negative that sugar number gets on my diary.

I don't want to put words in anyone's mouth but this is the impression I am getting.

KatieSChaisemom

I took a nutrition class while pregnant and I am not going to get ALL into it but from what I learned your blood sugar comes from the carbs in your foods and not actually the sugar grams listed on the box. So if you're trying to avoid sugary foods read your carbs. google carbs and blood sugar and how it affects yours diet and weight. it should also tell you what one carb serving is etc.

melsinct

Some fruits have a higher glycemic index than others. For example, berries of all kinds boast low glycemic indexes. Apples and pears and peaches are low-medium, while watermelon, pineapple and green grapes are high.

Different fruits have different amounts of sugar, apples and bananas are some of the worst unfortunately - berries tend to be low, fresh pineapple, red grapefruit, kiwis are all not too bad either

Poster #1 says apples are low medium, Poster #2 says apples are "the worst." Poster #1 says pineapples are high while Poster #2 says pineapples aren't too bad.

No wonder so many run around MFP completely confused :laugh:

cwolfman13

Fruits and the sugar they contain are considered to be "complex"...much different than putting a Tbsp of white sugar on your cereal or downing a 32 Oz coke, etc. Fruit is good for you...obviously you don't want to go overboard, but you should be getting your daily servings of fruits and vegetables; most of those calories come from sugar in either case, so you'll always likely be over your sugar "goal"...but lets just call it "good sugar."

I personally don't track sugar...I manage my macros and I try to get most of my carbs from fruit, veg, and whole grains...just manage the macros and the calories and everything else will fall into place.

lhergenr

I haven't had any candy or pastries or anything like that.

I'm sorry

secretlobster

If you've cut out all refined sugar I can't imagine sugar is truly, actually, a problem for you.

MFP nutrition requirements are not always a great target. Unless you have a medical problem then I can't advise you to cut out fruit because you're going over your MFP limit.

chivalryder

I haven't had any candy or pastries or anything like that.

I'm sorry

Win.

coolraul07

Fruits and the sugar they contain are considered to be "complex"...much different than putting a Tbsp of white sugar on your cereal or downing a 32 Oz coke, etc. Fruit is good for you...obviously you don't want to go overboard, but you should be getting your daily servings of fruits and vegetables; most of those calories come from sugar in either case, so you'll always likely be over your sugar "goal"...but lets just call it "good sugar."

I personally don't track sugar...I manage my macros and I try to get most of my carbs from fruit, veg, and whole grains...just manage the macros and the calories and everything else will fall into place.

*THIS* I don't track it, but will occasionally glance at it in my detailed nutrients page, say "Wow!", and go on about my day.

ObtainingBalance

No.... I don't aim for my sugar grams to be at zero.... that'd be very hard, considering skim milk has 12 grams. Rolled oats have 1 gram. Other veggies have sugar(s), too.

But... there is no fructose in milk. It's lactose.

I just try to aim for my sugars to be 20-30 grams / day.... if they go over I don't worry too much, just do better the next day.


Calorie deficits matter most... .because you can lose weight eating low glycemic or not... when I limit sugar I have less cravings, easier to stay at a low calorie intake.

Molly_Maguire

Do you have a medical condition that is your rationale for trying for 0 sugar or you're just trying to be uber restrictive and make your diet even harder?

This^. Unless you are being ordered by a doctor to cut out ALL sugar, I think you're taking this a little too extreme. There is nothing inherently wrong with sugar, especially if it comes from natural sources, like fruit.

moseler

I eat fruit... I eat fruit nearly every single day. I love apples, banana, berries, clementines,... nearly all fruit. I don't worry about the sugar it is adding to my day as I believe the benefits from these natural sources of yumminess are well worth it. Not to be a bible beater in any way... but, I kinda believe fruit is God's way of giving us dessert. I am NOT going to throw out nature's way of providing dessert when I have already kicked out my favorite friend chocolate.

I have lost 100 lbs. I will eat fruit if I want to because I can.

Firefox7275

Some fruits have a higher glycemic index than others. For example, berries of all kinds boast low glycemic indexes. Apples and pears and peaches are low-medium, while watermelon, pineapple and green grapes are high.

Different fruits have different amounts of sugar, apples and bananas are some of the worst unfortunately - berries tend to be low, fresh pineapple, red grapefruit, kiwis are all not too bad either

Poster #1 says apples are low medium, Poster #2 says apples are "the worst." Poster #1 says pineapples are high while Poster #2 says pineapples aren't too bad.

No wonder so many run around MFP completely confused :laugh:

High glycaemic index is not the same as high in sugar, you are comparing apples to oranges! We are both correct.

gddrdld

Everyone's answers are pretty consistent so in the interest of science I will use fruit to increase the amount of calories I am getting in the first half of the day and see what happens moving forward over the next few weeks.

Just to confirm what we are saying here is if I have a banana, an apple and an orange in the same day and I keep my calories right on target I will be fine regardless of how negative that sugar number gets on my diary.

I don't want to put words in anyone's mouth but this is the impression I am getting.

Stop tracking sugar separately from total carbohydrate. Track your 3 macronutrients (carbs/fat/protein) and your calories (which come from your carbs/pro/fat). Sugar is mearly one of the 2 forms of carbohydrate available in food that provide energy (calories); the other being starch.

The body readily and very easily breaks starch appart into sugar during the first phases of digestion (even begins to cleave that bond during chewing via salivary amylase action).

If you stick to a mostly whole foods diet and get your carbs mainly from fruits/veg/grains/beans (which happen to also be excellent sources of fiber and micronutrients), there is absolutely no separate or endearing benefit to tracking the grams of sugar separately from the "other carbs" which will be, of course, starches and fiber.

Truth.

Koldnomore

Everyone's answers are pretty consistent so in the interest of science I will use fruit to increase the amount of calories I am getting in the first half of the day and see what happens moving forward over the next few weeks.

Just to confirm what we are saying here is if I have a banana, an apple and an orange in the same day and I keep my calories right on target I will be fine regardless of how negative that sugar number gets on my diary.

I don't want to put words in anyone's mouth but this is the impression I am getting.

You will be fine calorie wise, the effect on how you feel (good, bad, tired, sluggish, having cravings, lack of sleep) can only be determined by doing it and seeing if it has any effect on you

Weight loss isn't dependent on low sugar, weight loss isn't dependent on exercise, protein or anything except calories in < calories out. Exercise and macros are the things that will affect how you are feeling and your body composition while you are losing weight.

LATeagno

Some fruits have a higher glycemic index than others. For example, berries of all kinds boast low glycemic indexes. Apples and pears and peaches are low-medium, while watermelon, pineapple and green grapes are high.

Different fruits have different amounts of sugar, apples and bananas are some of the worst unfortunately - berries tend to be low, fresh pineapple, red grapefruit, kiwis are all not too bad either

Poster #1 says apples are low medium, Poster #2 says apples are "the worst." Poster #1 says pineapples are high while Poster #2 says pineapples aren't too bad.

No wonder so many run around MFP completely confused :laugh:

High glycaemic index is not the same as high in sugar, you are comparing apples to oranges! We are both correct.

Yes. High GI is how long it takes for your blood sugar levels to rise from a certain food. A food can be very high in sugar (e.g. a Snickers bar) and have a low GI due to accompanying fats and proteins, which slows the absorption of the sugars. A food like whole wheat bread (yes, even whole wheat) has a higher GI than the Snickers bar because it has a lack or protein and fat. Obviously there is more involved to it than that, but that's the gist.

djames92

sugar is needed in your life! its actually fuel for your brain so dont try to cut out all sugar because you do need it just like you need a little fat just dont go overboard and try to get it from fruits to get the other nutrients. ive been eating 3 apples a day most days for the last year and im doing just fine

rachaelbmh

There is really no need to cut out all sugar from your life. Cutting the processed white stuff and HFCS will do wonders for your body. Fruit also contains loads of vitamins, minerals, and fiber that your body needs to remain healthy. Don't try to cut it out entirely if you don't need to (a health condition like diabetes or something).