Sugar in Fruit

Sugar is sugar.

The difference is what comes along with the sugar. The fruit will have vitamins and fiber, which makes it a better choice, but I still feel fruit should only be eaten in moderation (just like everything else).

I believe the fiber in fruit allows your body to metabolize the sugar slower and use it more efficiently as fuel, so you don't get the sugar spike like you would from candy which can cause the excess to be stored as fat. With that being said, I try my best to keep my sugar intake down, but when I'm in the red (which is always) I look at my diary and if it's all in the form of non-added sugar (fruit or the like) I don't beat myself up over it.

I believe the fiber in fruit allows your body to metabolize the sugar slower and use it more efficiently as fuel, so you don't get the sugar spike like you would from candy which can cause the excess to be stored as fat. With that being said, I try my best to keep my sugar intake down, but when I'm in the red (which is always) I look at my diary and if it's all in the form of non-added sugar (fruit or the like) I don't beat myself up over it.

This is how I feel about it

bump

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

Sugar is sugar.

The difference is what comes along with the sugar. The fruit will have vitamins and fiber, which makes it a better choice, but I still feel fruit should only be eaten in moderation (just like everything else).

Completely agree with this

if you are adding sugar, you want it to come from veggies and fruits. as long as you dont have diabetes, and are pounding down the fiber, dont even bother with sugar counting

Howdy! We eat a lot of fruit like grapes, grapefruit, melons, and a lot of berries. These skew the sugar numbers way up into the red. Are these sugars something to worry about or is the concern mainly in processed sugars? Thanks for any input I receive.

Do you have a medical reason to limit your sugars? If not that don't worry about them esp in the midst of a deficit

^this

And the human body can't tell naturally-occurring sugar from added sugar. When digested, fructose is fructose...sucrose is sucrose...dextrose...glucose...etc. (Yes, I know, each of these behave differently...but the *source* is irrelevant (in a vacuum, ignoring what comes with the sugars).)

different sugars are processed differently by your body. table sugar is made out of fructose and sucrose bound together. fruit sugar is mostly fructose with stone fruits being sorbitol. fruit also has glucose. glucose goes straight to energy. but the body has to put the fructose through the liver just like alcohol. sorbitol generally just goes on through.

Sucrose is also found in fruits and table sugar isn't sucrose + fructose...

sorry, i meant table sugar is half fructose half glucose.

i needed to know all this bc i am fructose intolerant.

I had the same concern,,I'm a fruit person, although I traded my grapes for cherry tomatoes,,,,but my doc said fruit (not juice unless you put your whole fruit in a juicer) is great, (again as long as your sugar levels are in check especially for diabetics) so enjoy
, fruits and veggies are good whole foods,,enjoy,,limit the sugars you know aren't good,,,

Be careful with sugars in general. 30g for women and 45g for men - this includes sugars in fruit, veg, packaged food, etc. It is something that I always find a challenge, however after 6 weeks of strict monitoring I have found my sugar cravings have decreased and my energy levels have lifted.

Don't think that just because the sugar is from fruit then it s okay to eat more - moderation is key and 2 serves of fruit is a maximum. Remember, 1/2 cup orange juice is one serve of fruit, 4 apricot halves is one serve, and 1.5 tbsp sultanas is one serve. Packaged foods often contain a lot of hidden sugars. Try to cook all of your own food from whole ingredients, I find this is the best way to really control sugar intake.

Good luck

This will give you a good idea of the dangerously high levels of sugar in carrots!

http://www.sugarstacks.com/carrots.htm

I honestly completely ignore natural sugar.

Me too. I eat loads of bananas, apples, grapes, pineapples... and carrots Unfortunately, I don't have any tests to confirm I'm healthy but I feel great :bigsmile: