What's a good 'sugar' goal?

sgsnow79
sgsnow79 Posts: 15 Member
edited September 20 in Food and Nutrition
I changed the food settings to watch my sugar intake. Based on the automatic settings, I typically go over my sugar intake by lunch! This happens even when I'm just eating fruit/etc, not bars or some other form of processed sugar.

What's a reasonable sugar goal to set? Diabetes runs in my family and I'd like to be more aware of my intake, but right now it seems a bit extreme to me...

Any thoughts?


Thanks!!
~Sarah

Replies

  • 34at35
    34at35 Posts: 318
    Recommended Sugar Intake

    The U. S. Department of Agriculture recommends that a person who consumes a 2,000 calorie diet should not consume more than about 40 grams of refined sugars per day.
  • amarek
    amarek Posts: 16
    This may be a dumb question, But as sgsnow states almost all of my sugar intake comes from fresh fruit. So I am in the same situation. I have cut out all 'sweets'. Since the recommendations for sugar intake is stated for "refined" sugar, should I not be too concerned if I go over with fruit?
  • tracy1069
    tracy1069 Posts: 16
    I was diagnosed with diabetes a little over a year ago. The guidance that I received is that you should try to concentrate not so much on the sugar intake but the total carbohydrate content...sugar is counted within the carb count. For my particular style of eating (3 meals and 2 snacks per day) it was recommended that I eat 40-50 grams of carbs per the three meals and 15-25 grams of carbs per snack.

    The most important thing to level out the sugars/carbs (be it processed or all natural) is to spread them out throughout the day. Don't eat all your fruit at one time of day.

    I hope this helps!
    Tracy
  • amarek
    amarek Posts: 16
    Yes! This does help and does make a lot of sence considering how the body will metabolize the fruit/carbs/sugar. Thanks Tracy.

    Also 34at35. I just noticed your ticker 109 lbs! WTG! Amazing :)
  • sgsnow79
    sgsnow79 Posts: 15 Member
    That's helpful, thank you!!
  • 34at35
    34at35 Posts: 318
    Yes! This does help and does make a lot of sence considering how the body will metabolize the fruit/carbs/sugar. Thanks Tracy.

    Also 34at35. I just noticed your ticker 109 lbs! WTG! Amazing :)

    Thanks. I still have about 8-10 lbs to go to reach my goal of getting back to what I weighed on my wedding date 35 years ago. (174). That was one of the presents I was giving my wife for our 35th anniversary. :blushing: But I've been stuck on the dreaded plateau for awhile now so I don't think I'll make it by Feb 15th. :grumble:

    By the good news is I feel lke I did on that day so its not a major disappointment if I don't. Certainly have the you-knowwhat like I did back then! :blushing: :bigsmile:
  • amarek
    amarek Posts: 16
    Sounds like it's a great present to you both 34at35 :happy:
  • 34at35
    34at35 Posts: 318
    Sounds like it's a great present to you both 34at35 :happy:

    Many people have asked me about my "plan of action" so here it is again:

    My "plan of action" which made it possible for me to lose 113 lbs in just over one year is just that: "Action!" No "gonna get started tomorrow", no "I don't feel up to it today", no "what's one more (drink, helping, donut, [insert your own vice] today , I'll work it off tomorrow" - You get the picture.

    Here's the changes I've made:

    Exercise every day for at least 1 hr to get my heart rate up to the target training level for my age - at least 113 bpm. I'm lucky that my employer provides an exercise facility that I can use after work each day. (I'm in law enforcement)

    Stopped going out for lunch at work - I have to give my wonderful wife the credit for helping me on that by her agreement to do the shopping for good foods and pack them in a healthy lunch for me to take to work.

    Practice portion control and don't eat because I'm bored, tired, depressed, etc. Eat when I'm hungry, take small bites and chew my food slowly. Put the fork down between bites. Don't eat and read, watch TV, or otherwise not pay attention to the food I'm eating and the person(s) I'm eating with.
    Generally that is my wife and that means we talk at meals. Not eat and run.

    Record everything I eat and all of my exercise on MFP. I didn't hear about MFP until my company had an "Exercise - Minute by Minute" program this summer and the coordinator publicized it in his monthly newsletter. BTW I won the prize for the most minutes by an individual. It has made me a believer in keeping track of calories in vs. calories out on a daily basis

    And finally, because I had so much trouble during my first month (hunger headaches, nausea & dry heaves, and general grouchiness and nasty attitudes) I asked my doctor for help because I knew I wasn't going to make it that way. He told me about Meridia and prescribed it. And it has been wonderful! I now get full fast, don't find myself craving anything between meals - in fact I force myself to have little snacks every couple of hours - and am a much nicer person to be around - ask my wife.
    He intends to keep me on it for 6 months after I reach my goal to give my body time to rebuild the proper amount of Leptin (the "fullness" hormone) needed to maintain my goal weight. He says my body is going to try to put the weight back on and this plan should prevent that. He says that's why so many dieters regain the weight - because the body depresses Leptin production during weight loss because it thinks it is being starved and does everything it can to prevent that.

    Anyway, that is all I have done. Nothing fancy - except maybe the Meridia.


    Good Luck to you in reaching your goal. My suggestion to not try to do it too fast. And see your doctor often and get his/her help when you need it. I'm glad I did.
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