How do you keep your sugars low?

mrswine
mrswine Posts: 263 Member
in Food and Nutrition
I have been noticing lately how high my sugar intake is. I am over today because I had oatmeal (sweetened), an apple, and a yogurt. I didn't have coffee with sugar which I usually do and I am still over. How do you keep yours low? Avoid fruit and any sweet food? I am at a loss as to how to get it down and still eat a balanced menu.

Just a side note: I have adverse reactions to artificial sweeteners including splenda so real sugar is my only option.
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Replies

  • Roll_Tide_Meg
    Roll_Tide_Meg Posts: 255 Member
    BUMP! I most always go over mine with fruit...I'm still thinking as long as it is natural sugars it can't be THAT bad for you....because it is either a choice between going over on sodium or going over on sugar.
  • kitzmanrn
    kitzmanrn Posts: 2 Member
    I struggle with this as well. It has awakened me to see how many hidden sugars are out there. I have found that my protein bars are high in sugar. I eat a lot of fruit so usually after lunch I am over my sugars. I have to believe that the natural sugars like those found in fruit cant be that bad especially when they tell you to eat more fruits and veggies.
    So anyone with any advice out there, I could use some too! :)
  • Lisidy
    Lisidy Posts: 130 Member
    I'd like some strategies for this too. It's usually natural sugars putting me over, but it stinks to see those numbers go into the red. Any thoughts?
  • n1babyfoxtrot
    n1babyfoxtrot Posts: 6
    I'm also looking to lower my sugar intake. It's the only thing I am over on! I'm thinking about looking for sugar free foods next time I am at the supermarket.
  • 86_Ohms
    86_Ohms Posts: 253 Member
    I'm always around 50 or less a day, but it goes over the 33 that's "recommended".

    My meals consist of mostly meat and vegetables (no sugar). I'll take the sugar-free option for coffee if available, or just use heavy cream.

    I tend to stay away from tree fruits and go more for berries as they contain a lot less sugar and seem just as sweet.

    My diary is open so feel free to browse.
  • randrews0407
    randrews0407 Posts: 216 Member
    I went over => with one apple and one banana, LOL. I don't stress it.
  • sidkrose
    sidkrose Posts: 35
    Track your fibre instead of your sugar ;) Just try not to have very much *added* sugar. For the OP, why don't you try putting unsweetened applesauce or fruit in your oatmeal instead of adding sugar?
  • 123sockmonkey123
    123sockmonkey123 Posts: 50 Member
    if the sugar comes from fruits & veggies, i don't worry about it. & if youre under calorie goal you can figure 1 extra sugar = 4 calories.
  • christimccarty
    christimccarty Posts: 81
    watch to not get your sugar from refined grain, simple sugars like white potatoes or processed foods and any added sugar in your drinks. If its from natural sources (fruit) then I wouldn't concern yourself with it.

    if you like oatmeal I would use plain and add just a tiny bit of sugar with 1/2 a cup of real fruit or sprinkle some cinnamon. lots of time you can modify what you eat just a bit and change your numbers big time in the end.

    and for the sugar free comment... then you just have addtl fats put in your product. its all in trying to knock out all your processed foods. the more natural that you eat the better your numbers and results.
  • kidspot
    kidspot Posts: 2 Member
    Personally, when 7 carrots ALONE puts you over the "sugar limit" for myfitness pal, I think something is amiss ;-) there's sugar in nearly all veggies (the swiss chard, kolhrabi and squash I ate today all had 2g sugar each) For my food diary today I was at my sugar limit when I hit 232 calories - lol ... ALL veggies/fruit ... course if I stopped it would say "You are eating too few calories" :D So I ignore the sugar column and pay attention to what I'm eating that the sugar came from.
  • BajaDreamin333
    BajaDreamin333 Posts: 267 Member
    Maybe I'm fooling myself, but I don't consider fruit sugar. Sugar to me is processed, refined, artificial and added. If it has a peel or skin, the sugar is good :) Count fiber in the mix and its a really good thing.
  • mrswine
    mrswine Posts: 263 Member
    Personally, when 7 carrots ALONE puts you over the "sugar limit" for myfitness pal, I think something is amiss ;-) there's sugar in nearly all veggies (the swiss chard, kolhrabi and squash I ate today all had 2g sugar each) For my food diary today I was at my sugar limit when I hit 232 calories - lol ... ALL veggies/fruit ... course if I stopped it would say "You are eating too few calories" :D So I ignore the sugar column and pay attention to what I'm eating that the sugar came from.

    I think I am adopting this philosophy for my sugars! Thanks for all the input
  • ericadawn92
    ericadawn92 Posts: 346 Member
    Focus on getting sugar from 'natural' foods (aka fruits & veggies) and don't care about what MFP says. I think I have been over my sugar limit EVERY SINGLE DAY that I have tracked and I couldn't care less. I haven't had any negative side effects.

    However, if you're eating tons of processed foods with added sugars, I would definitely try eliminating those (for reasons beyond the sugar).
  • willdob3
    willdob3 Posts: 640 Member
    No processed foods, no sugar, no grains, no starchy foods, no fruit. I never worry about my sugar.
  • RllyGudTweetr
    RllyGudTweetr Posts: 2,019 Member
    I have been noticing lately how high my sugar intake is. I am over today because I had oatmeal (sweetened), an apple, and a yogurt. I didn't have coffee with sugar which I usually do and I am still over. How do you keep yours low? Avoid fruit and any sweet food? I am at a loss as to how to get it down and still eat a balanced menu.

    Just a side note: I have adverse reactions to artificial sweeteners including splenda so real sugar is my only option.
    Are you diabetic or diagnosed prediabetic? If not, tracking your sugars isn't especially necessary. Eat good foods, stay on track with your macros and calorie goals, and you'll be fine.
  • jonnythan
    jonnythan Posts: 10,161 Member
    It's completely irrelevant.

    There are far better things to worry about than your sugar intake.
  • jonnythan
    jonnythan Posts: 10,161 Member
    Although, OP... looking at your diary, I see your coffee had 64 grams of sugar. Hmmmm.

    That would be like 18 teaspoons, or more than 1/4 cup of sugar. If that's true.... holy ****.

    And if it's true, your coffee did not have 154 calories. It had 256 calories from sugar alone, plus the calories from the coffee (maybe 10) plus the calories from the cream.

    24 grams of fat, 64 grams carbs, and 24 grams of fat would actually be 504 calories. Not 154.
  • willdob3
    willdob3 Posts: 640 Member
    It's completely irrelevant.

    There are far better things to worry about than your sugar intake.

    I agree - unless one is not seeing results. Then it is time to start looking at what changes might help. Lowering sugar is one thing that can help.
  • RandyD2012
    RandyD2012 Posts: 43 Member
    I got sick of looking at it going over everyday just by eating an apple and a banana, so I took it off my list. hahahaha. :bigsmile:
  • ThatDamnRobyn
    ThatDamnRobyn Posts: 47 Member
    I only recently started looking at sugar grams. I was really surprised how quickly I'd go over the recommended amount of 20-25g a day for a woman. I was counting natural sugars like fruits and veggies against that and it was practically impossible. Now I accept natural sugars as "whatever" and just focus on "added" sugars, like the sugar in my jam or the honey in my "clean eating" muffin. I don't worry too much about it, but I just try to be mindful not to go crazy every day with sweets. Mostly for my bottom line, literally.
  • mrswine
    mrswine Posts: 263 Member
    I have been noticing lately how high my sugar intake is. I am over today because I had oatmeal (sweetened), an apple, and a yogurt. I didn't have coffee with sugar which I usually do and I am still over. How do you keep yours low? Avoid fruit and any sweet food? I am at a loss as to how to get it down and still eat a balanced menu.

    Just a side note: I have adverse reactions to artificial sweeteners including splenda so real sugar is my only option.
    Are you diabetic or diagnosed prediabetic? If not, tracking your sugars isn't especially necessary. Eat good foods, stay on track with your macros and calorie goals, and you'll be fine.

    I am hypoglycemic and my sugars rise and drop very rapidly causing adverse side effects. I am worried this will eventually lead to diabetes. I think it's something I need to take into consideration. Even a teaspoon of sugar in my coffee causes a crash an hour later.
  • RllyGudTweetr
    RllyGudTweetr Posts: 2,019 Member
    I have been noticing lately how high my sugar intake is. I am over today because I had oatmeal (sweetened), an apple, and a yogurt. I didn't have coffee with sugar which I usually do and I am still over. How do you keep yours low? Avoid fruit and any sweet food? I am at a loss as to how to get it down and still eat a balanced menu.

    Just a side note: I have adverse reactions to artificial sweeteners including splenda so real sugar is my only option.
    Are you diabetic or diagnosed prediabetic? If not, tracking your sugars isn't especially necessary. Eat good foods, stay on track with your macros and calorie goals, and you'll be fine.

    I am hypoglycemic and my sugars rise and drop very rapidly causing adverse side effects. I am worried this will eventually lead to diabetes. I think it's something I need to take into consideration. Even a teaspoon of sugar in my coffee causes a crash an hour later.
    Ah, the plot thickens.

    An old friend of mine was hypoglycemic. She swore by agave nectar or honey to prevent spikes in her glycemic index, though that was many moons ago and further research has no doubt been done since then. Are you familiar with the site http://www.glycemicindex.com/ ? It may help you control such crashes by making monitoring your foods easier.
  • missability
    missability Posts: 223
    I always go over the MFP 25g....BUT I always look to see where the sugar came from, and if it was fruit, whole grains and veggies such as onion, peppers, etc....I technically don't count it...maybe that's wrong but it has worked for me....

    Fruit has so many valuable vitamins, antioxidants, etc... I would not give it up...I stick with strawberries, blueberries, blackberries, and raspberries...and watermelon..occasionally apple slices...I limit my bananas, oranges, pineapple, to twice a week....I only use real organic sugar and organic honey...NEVER substitutes....so far so good:)
  • carolynhart01
    carolynhart01 Posts: 73 Member
    The problem with sugars in how fast they hit your blood stream and how quickly they cause your insulin to jump (it causes the insulin to process this sugar really fast then you get an energy crash that can cause bad diet choices and can also store excess sugars riiiiight on the hips or gut or wherever you don't want it). The number cannot be changed unless you give up sugar in all its sneaky forms. But, we like fruit. Fruit is good for us. So, what we can do is SLOW down how fast it hits our blood stream and how quickly our insulin jumps by pairing it with good lean protein. Apples with peanutbutter. Grapes with cottage cheese. The protein does a great job of slowing that sugar processing down. So yes you will still have red in your journal but you will have eaten it is a healthier way.
  • christimccarty
    christimccarty Posts: 81
    Although, OP... looking at your diary, I see your coffee had 64 grams of sugar. Hmmmm.

    That would be like 18 teaspoons, or more than 1/4 cup of sugar. If that's true.... holy ****.

    And if it's true, your coffee did not have 154 calories. It had 256 calories from sugar alone, plus the calories from the coffee (maybe 10) plus the calories from the cream.

    24 grams of fat, 64 grams carbs, and 24 grams of fat would actually be 504 calories. Not 154.
    I see that, There is something up with that entry! Girly, you may find another coffee to use in the tracker. Or if you have the phone app, scan your creamer and your sugar packet/bag and coffee barcodes seperately *this is what I prefer when tracking, no guess-work*.
  • stormyfindley1
    stormyfindley1 Posts: 1
    My doctor's office just informed me yesterday that I'm not allowed artificially sweetened food or drink. I guess a person's body can't tell the difference between the 2 and reacts the same to both. Since I'm working on getting my insulin level down this is a no go for me.
  • krhn
    krhn Posts: 781 Member
    Hard to keep it low when you incorporate yogurts and sweetened prepack oatmeal...
    Yogurt even low fat has tons of sugars compared to normal daily foods put together :(
  • Ang108
    Ang108 Posts: 1,711 Member
    That happens to me with just a grapefruit and a largish amount of fresh vegetables.
    I add no sugar to anything, have no sugar in the house and eat nothing that contains any kind of processed sugar, honey or any supposedly " healthy " sweetener, yet most days I am over my allowance. The only way to stay under is not to eat any fruit at all.
    Unfortunately this is a tropical country and the fruit like papaya, mango and guavas are equally tropical and sweet .....:o).
  • taylorckt1
    taylorckt1 Posts: 263 Member
    Any type of sugar stalls my weight loss so I attempt to avoid as much as I can (natural and artifical). I still go over daily because I drink a 6 oz glass of juice in the mornings with my flaxseed oil. I eliminated fruit entirely from my diet. It doesn't bother me because I know minus that juice, my numbers would be just fine and that juice is natural so oh well...I continue to lose and feel great. You have to find what works for you/your body.
  • VeinsAndBones
    VeinsAndBones Posts: 550 Member
    With ice cream, but only before 1pm, cause any carbs after then turns immediately to fat....

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