Another sugar post...

LaGata8484

I am wondering if anyone else has this question and/or dilemma... I am wondering about sugar intake. I am always over the recommendation - 14, 47 and 33 grams in the last three days. I'm not overly worried, because they're NOT processed sugar - they are from 100% fruit juice (from concentrate, but I only had 4 ounces) and fresh fruit. Additionally, I am usually at or slightly under my calorie intake. What is everyone else's experience with this? Should I ditch the fruit and up my calorie intake with more vegetables, or should I not be concerned since I'm not eating processed sugar?

BarackMeLikeAHurricane

Sugar is just a carb. As long as you're eating enough fats and protein, your carbs/sugar aren't particularly important unless you have a medical issue that requires carbs/sugar to be monitored.

However, it should be noted that fructose and sucrose can only be stored as liver glycogen and not muscle glycogen. The liver can hold 100-120g glycogen so anything more than that will be converted to triglycerides. As long as you still have a calorie deficit this will even out. Just try to make most of your carbs glucose and not sucrose or fructose. Fructose in particular has been shown to decrease exercise performance, increased likelihood of gastrointestinal distress, and increase perception of exertion.

Here are some studies:
http://www.setantacollege.com/wp-content/uploads/Journal_db/the effects of glucose....pdf

http://www.ncbi.nlm.nih.gov/pubmed/3592616


As long as you're under your calorie goal, you'll lose weight. Some people find that sugar (even from fruit) causes them to have more sugar/carb cravings so keep that in mind.

For information on setting your macro target, read this: http://www.myfitnesspal.com/topics/show/911011-calculating-calorie-macronutrient-needs?page=1#posts-13821336

Cait_Sidhe

Don't worry about sugar. Sugar is already accounted for in your carb intake. I ignore it completely.

SkimFlatWhite68

Personally I would ditch the fruit juice. That's just drinking calories, when I would rather eat a meal, or something more substantial than wasting those calories on a drink that is going to make me crave something sweet and keep the cycle going. Just my experience.

Having said that, I don't look at my actual sugar numbers. I usually keep my protein/carb/fat ratios about equal or thereabouts, and it usually works out that way without me really thinking about it, that is just the way that I eat.

Fruit is a good snack, but so is a boiled egg.

LaGata8484

Thanks, everyone! You were a great help.