How to cut sugar without cutting fruit?

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Replies

  • Beckilovespizza
    Beckilovespizza Posts: 334 Member
    Try this instead to help lower your sugar intake from fruit! =]

    http://www.express.co.uk/life-style/diets/467996/Time-to-ditch-the-fruit-bowl-How-much-sugary-health-food-we-should-really-consume

    SIMPLE SWAPS TO SAVE ON SUGAR

    SWAP: one banana (21g sugar) for one apple (12g sugar) = save 9g

    SWAP: two plums (10g sugar) for seven strawberries (5g sugar) = save 5g

    SWAP: one pear (17g sugar) for one peach or nectarine (8g sugar) = save 9g

    SWAP: half a mango (13g sugar) for half a grapefruit (5g sugar) = save 8g

    SWAP: 1tbsp raisins or sultanas (17g sugar) for two handfuls of blueberries (8g sugar) = save 9g

    SWAP: an orange (14g sugar) for one large slice of fresh pineapple (8g sugar) = save 6g

    SWAP: four dried apricots (12g sugar) for 10 blackberries (4g sugar) = save 8g

    SWAP: 16 grapes (12g sugar) for two handfuls of raspberries (4g sugar) = save 8g

    Wonderful advice here :flowerforyou:
  • tennisdude2004
    tennisdude2004 Posts: 5,609 Member
    Show me someone who became obese by eating too much fruit. Please.

    Hurley never lost any weight on "Lost" :laugh:

    No, but that's because he ate the polar bear!
  • a_stronger_me13
    a_stronger_me13 Posts: 812 Member
    bump some good comments on here. I also watch my sugar which has helped me lose too..but i do like fruit

    I don't think you truly understand which comments are the good comments.

    Accurate tracking to ensure you're in a calorie deficit is why you lose weight, sugar doesn't hinder weight loss unless you eat too much of it and you go over your calorie goal.
  • chelstakencharge
    chelstakencharge Posts: 1,021 Member
    Why do you NEED to cut sugar so much? I love fruit and since that is a natural sugar then I am always over but who cares. My numbers prove that weight loss can still happen.
  • mskraemerspeech
    mskraemerspeech Posts: 32 Member
    So to summarize:

    -weigh my food!
    -fruit is better than cookies
    -watch carbs more seriously than fruit
  • Mia_RagazzaTosta
    Mia_RagazzaTosta Posts: 4,885 Member
    So to summarize:

    -weigh my food!
    -fruit is better than cookies
    -watch carbs more seriously than fruit

    NO to the bolded part.
  • SuperC_85
    SuperC_85 Posts: 393
    This thread is a blast.

    MYTH!

    Fact.

    MYTH!

    Fact.

    And tomorrow we'll do it all. Over. Again.

    QFT! :laugh:
  • Fitnursejo
    Fitnursejo Posts: 28
    Show me someone who became obese by eating too much fruit. Please.

    Amen!!
  • tennisdude2004
    tennisdude2004 Posts: 5,609 Member
    So to summarize:

    -weigh my food!
    -fruit is better than cookies
    -watch carbs more seriously than fruit

    If you've got calories spare and have hit your other micro nutrients the cookies are the same as fruit (as far as your macro nutrients go).

    Fruit offers a lot more micro nutrients and fibre than a cookie, so at the end of the day it's personal choice, but there is a difference.

    Plus the sugar from fruit (mainly fructose) will be less reactive on insulin levels compared to other structures of sugar, as it has a lower GI.
  • wyattj99
    wyattj99 Posts: 454 Member
    I eat fruit every day and still losing...
  • tennisdude2004
    tennisdude2004 Posts: 5,609 Member
    I eat fruit every day and still losing...

    Every one would do well to eat a bit of fruit every day and a fair amount of veggies as well.
  • lamps1303
    lamps1303 Posts: 432 Member
    I used to be like you and worry about my sugar intake. I have at least 4 portions of fruit per day, which on it's own shoots me over my sugar goal. I have learned to not pay too much attention to my sugar intake as some have already said, sugar is a carb. As long as you don't exceed your calorie goal and hit your macros you don't need to worry about sugar (unless you are told to for medical reasons, e.g. diabetes). I have removed the sugar column from my food diary (can be done through settings) so I don't even look at, or worry about, my sugar intake. Most nights I have chocolate if it fits my calories and macros.

    Sugar FTW :heart:

    ETA: missed out a word!
  • 63babygirl
    63babygirl Posts: 8 Member
    That is very helpful. My friend is diabetic.
  • missfixit4u
    missfixit4u Posts: 10 Member
    I am new and have been stressing over the lack of fruit I am eating because of the sugar! So this makes sense to watch the carbs rather than the sugars in fruit. Thanks for all the advice :)
  • ItsCasey
    ItsCasey Posts: 4,021 Member
    Fruit is very good for you and I would recommend everyone to eat some (no to the extremes of Rocbola),

    tumblr_inline_mnbxfynw7W1qz4rgp.gif
  • crescentkelly
    crescentkelly Posts: 7 Member
    I've heard every single piece of this advice before. However, the nutritionist and weight loss specialist I've spoken to in the past have told me that your body responds to sugar in the same fashion no matter what the source. Yes, there are extra nutrients in fruit that make the extra sugar worth it but your body responds to the sugar in the fruit the same as it would if you ate gummy bears. For a long time I ate lots of veggies and fruits but was stalling with weight loss. I cut the sugar and kept everything else the same and the weight came off. I've noticed a pattern that when my sugar is high I won't loose.

    Also, many doctors and nutritionists say fruit is better than candy but you can get all the same nutrients, without the extra sugar, by eating vegetables.
  • tennisdude2004
    tennisdude2004 Posts: 5,609 Member
    I've heard every single piece of this advice before. However, the nutritionist and weight loss specialist I've spoken to in the past have told me that your body responds to sugar in the same fashion no matter what the source. Yes, there are extra nutrients in fruit that make the extra sugar worth it but your body responds to the sugar in the fruit the same as it would if you ate gummy bears. For a long time I ate lots of veggies and fruits but was stalling with weight loss. I cut the sugar and kept everything else the same and the weight came off. I've noticed a pattern that when my sugar is high I won't loose.

    Also, many doctors and nutritionists say fruit is better than candy but you can get all the same nutrients, without the extra sugar, by eating vegetables.

    Agreed with the veggies - you certainly get more nutrients and fibre for less carbs (sugar).

    However I disagree that the body reacts the same to all the different structures of sugar. Fruit high in fructose will raise insulin levels less than the same calorific amount of glucose.

    I'm not pro or anti sugar myself. Different things work for different people. If you are an active person or weight train or endurance train then you can certainly enjoy more sugar in your diet, however if you are a less active person then a reduced amount is probably a wiser choice.

    Also genetics has a lot to do with the amount of sugar it is reasonable to consume - you've just got to find what works for you.

    Some people actually find higher levels of fructose hard to digest - whilst they are fine with other sugar structures.

    Not one size fits all.
  • MomTo3Lovez
    MomTo3Lovez Posts: 800 Member
    I was obsessed at one point with how I was going over on the recommended sugar and I wasn't even hitting 1200 and I couldn't believe it, so what I did was I took it off of my settings and replaced it with fiber so I can see if I am getting enough fiber in my diet. It wasn't worth the stress to me anyway as stupid as that sounds lol.
  • beckytcy
    beckytcy Posts: 135 Member
    Fruit is good for you! I would look at the sugar content of *other* foods you are eating, but fruit is great because it's filled with nutrients and fills you up without being too calorie dense. I had this same problem and discovered that my yogurt was the thing I was eating that had too much sugar. That is added sugar, not natural sugar from fruit, so I switched to a plain, greek yogurt brand that has much much less sugar. I also stopped eating granola bars, which have tons of added sugar in them. Good luck!
  • luca15306
    luca15306 Posts: 111 Member
    So to summarize:

    -weigh my food!
    -fruit is better than cookies
    -watch carbs more seriously than fruit

    meant to add..weight in grams, ml, etc is important too...I find cups etc. to be a little less accurate :)
  • leggup
    leggup Posts: 2,942 Member
    I am always going over for my sugar for the day, even on non-ice cream days. I have fruit for breakfast, lunch, and sometimes dinner. I will say that I feel like I get to eat more veggies for the same number of calories as fruit, depending on the fruit/veggies. Really, just focus on your calories for the day. Here's a quick comparison of calories (all data from USDA). These are just fruits and veggies I commonly eat.

    # of Calories in 100 grams of X

    Strawberries - 33 cals
    Cantaloupe - 34 cals
    Apple - 52
    Bananas - 89 cals

    VS

    Cucumber - 16 cals
    Celery - 16 cals
    Spinach - 23 cals
    Broccoli - 34 cals
    Carrots - 41 cals

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