SUGAR FROM FRUITS - WAY OVER MY GOAL :(

niteal2
niteal2 Posts: 14
in Health and Weight Loss
ANY ADVICE PLEASE? I want to eat more fruits and vegetables , but its killing my sugar intake goal. "Open diary" any advice would be greatly appreciated.

Replies

  • jwdieter
    jwdieter Posts: 2,582 Member
    Don't worry about sugar from fruits, aside from the general carb/calorie element.
  • jaanshow81
    jaanshow81 Posts: 2
    HI NIT!
    Just stick with fruit and veg totally dont touch any thing else just fruit and veg on top of that do a lot of cardio .If you stick with fruit n veg diet that will make you lose weight very quick .Its what i done in past that i was losing like 1kg in 3 days .Good Luck and please drink a lot of water
  • sunshyncatra
    sunshyncatra Posts: 598 Member
    Unless you are diabetic or have some other health reason for tracking sugar, don't look at it. Just try to keep added sugar in moderation.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    The recommendation for sugar is based on the American Heart Association's recommendation for ADDED and REFINED sugar due to many people eat a lot of processed foods that have a lot of added sugar and high fructose corn syrup and drink soda like it's water. There is no formal recommendation for naturally occurring sugars from fruit and veg that I am aware of.

    I hardly think the obesity epidemic is due to people getting their 2-3 servings of fruit per day.
  • imondrugz
    imondrugz Posts: 154
    This actually made me laugh.. Any type of carbs you eat turns into glucose (aka sugar) .. As long as you consume 30g ~ 40 g of fiber + take a multivitamin .. Feel free to eat the rest of your carbs from sugar or any other source lol
  • niteal2
    niteal2 Posts: 14
    Thank you all! I feel better now ;)
  • Akimajuktuq
    Akimajuktuq Posts: 3,037 Member
    If what you are doing is working for you, then keep at it. However, contrary to what so many people on MFP say, fructose from fruit can be problematic for some people, such as myself. If you have no difficulty losing weight, don't struggle with hunger and cravings, then likely the fruit is not a problem for you. For me, I prefer to stick to vegetables for my carbs, with the occasional treat of berries.
  • BarackMeLikeAHurricane
    BarackMeLikeAHurricane Posts: 3,400 Member
    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

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