High Protein, Low Sugar?

Rambogan2011
Rambogan2011 Posts: 8
in Food and Nutrition
Hi there!

I have been told that for my diet to be more balanced, I need to eat more protein, and less sugar. 90% of my sugar (as far as I can tell) is coming from natural things (apple, carrot, honey etc).

I was wondering if anyone has some ideas of what would be good to eat that would fall into this category? feel free to look at my diary to see what I have already used..

I have a low budget, so I tend to cook up enough for lunches for a week and divvy it up into containers to take to work with me.. these have included Kangaroo meat w/ wholegrain rice, chicken & pasta w/ vegies, tuna/salmon w/ leftover rice/pasta, and salads with a heap of random ingredients, like turkey, carrot, cucumber, cheese, tomato etc.

Any help or ideas would be great..

I have only been on MFP for about 4 weeks.. I am doing a 6 week challenge with my Bootcamp. 2 weeks left, and would like to get my diet in order by then!

thanks!

TJ

Replies

  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Aussie Aussie Aussie :tongue:

    Firstly, unless you are diabetic there is no need to track sugar. It is just another carb. However, if you have too many carbs (resulting in not enough P&F) then they will need to be reduced.

    I had a quick look at your diary. I would just increase the meat portion of your meals and decrease the fruit (and maybe switch to a sf maple syrup or something for your breakfast)
  • Rambogan2011
    Rambogan2011 Posts: 8
    Aussie Aussie Aussie :tongue:

    Firstly, unless you are diabetic there is no need to track sugar. It is just another carb. However, if you have too many carbs (resulting in not enough P&F) then they will need to be reduced.

    I had a quick look at your diary. I would just increase the meat portion of your meals and decrease the fruit (and maybe switch to a sf maple syrup or something for your breakfast)

    Thanks!

    My trainer actually told me to watch my sugar intake and increase my protein.. and I just don't see how I can reduce my sugar intake whilst still eating healthy and reaching my calorie goal (which I have a LOT of trouble reaching on a regular day! calorie range is meant o be about 1700-2000, and i can mostly get to 1500.. and I do bootcamp (crossfit/boxfit) 5 days a week!)
  • Dragonborn79
    Dragonborn79 Posts: 161
    I'm a n00b myself and trying to eat low sugar and high protein as well.

    I mix peanut butter (fresh ground from this store I go to, no sugar or salt added) into my oats in the morning. That doesn't necessarily make it sweeter, but I like the flavor. I also mix in ground flax seed, cinnamon and unsweetened coconut milk.

    To get a lot of protein and curb any sweet/chocolate craving I have, I mix 1 cup of plain nonfat yogurt (no sugar added), 1 scoop of protein powder (make sure to use a brand that isn't loaded with sugar), and 3 Tbs (15g) of Hersey's Special Dark Cocoa and make a pudding. I also started adding 1/2 Tbs of Coconut oil to get more fat, but you can take or leave that bit.

    The pudding comes out to be (without the coconut oil) 280 calories, 19 carbs, 3 fat, 56 protein, 6 fiber, 9 sugar

    I even took this guy's idea and made it into a brownie the other night: http://www.myfitnesspal.com/topics/show/1168040-3-ingredient-microwave-brownie-2-recipes-pics-included

    If you use Stevia you can throw a bit into either of the above, but I don't usually eat it often anymore. I've just gotten used to it.

    Don't know if this helps, but good luck!
  • MlleDee
    MlleDee Posts: 90 Member
    A lot of the paleo boards have some good recommendations for low sugar/carb options. Put a nut butter in your morning oatmeal, or go for eggs instead, etc. Personally I don't have a problem with unrefined sugars, but if your concerned about it just swap your fruits for more protein instead. Good luck.
  • Rambogan2011
    Rambogan2011 Posts: 8
    Thanks Dragonborn! I will check those out!
    A lot of the paleo boards have some good recommendations for low sugar/carb options. Put a nut butter in your morning oatmeal, or go for eggs instead, etc. Personally I don't have a problem with unrefined sugars, but if your concerned about it just swap your fruits for more protein instead. Good luck.

    I usually do have eggs for breakfast unless I am running late (like today..). But I need ideas on foods that have more protein without adding more fat or sugar.. as that is what I am having trouble with...
  • Dragonborn79
    Dragonborn79 Posts: 161
    Thanks Dragonborn! I will check those out!

    Welcome. :)
    I need ideas on foods that have more protein without adding more fat or sugar.. as that is what I am having trouble with...

    Light string cheese

    Hard cooked eggs (they will be fine for up to 1 week unpeeled in the fridge)

    Canned tuna

    Meat - cooked and ready to eat. My boyfriend and I will grill a large package of chicken breasts and keep it in the fridge. We'll snack on it, use it for wraps, salads, whatever.
  • Rambogan2011
    Rambogan2011 Posts: 8

    Light string cheese

    Hard cooked eggs (they will be fine for up to 1 week unpeeled in the fridge)

    Canned tuna

    Meat - cooked and ready to eat. My boyfriend and I will grill a large package of chicken breasts and keep it in the fridge. We'll snack on it, use it for wraps, salads, whatever.

    These sound great! and super easy! thanks again!! I will give them a go! =)
  • Kaycham
    Kaycham Posts: 8 Member
    Nah I disagree. The more fresh fruits (and veg of course) the better. Natural fruit sugar is totally different from refined sugar, so eat up. IMHO. :)
  • kikityme
    kikityme Posts: 472 Member
    Nah I disagree. The more fresh fruits (and veg of course) the better. Natural fruit sugar is totally different from refined sugar, so eat up. IMHO. :)

    Sugar is sugar. The benefit of fresh fruit is fibre. Cause you know, science.

    Is it only refined sugar you're dropping, or carbs/sugar? Cause that will make a huge difference.

    If you're trying to lower your sugar, berries are the only fruit I can eat as a diabetic-cherries are a once in a blue moon cheat. Paleo and Diabetic diets are things you can look at. Upping the protein is fairly easy. What you have to watch out for is lack of fibre when you start to drop your sugar/carbs. I actually had to go out and get Metamucil, like a 90 year old man! Be prepared for a couple things.

    1. You will get headaches for the first couple weeks of low sugar-mine is at 6 grams/day and I thought I would die. I didn't.
    2. 4000 people will jump on you for wanting to adopt an "unsustainable" diet and the I love sugar, sugar is awesome people will be all over this thread like maple syrup.
  • Rambogan2011
    Rambogan2011 Posts: 8
    Nah I disagree. The more fresh fruits (and veg of course) the better. Natural fruit sugar is totally different from refined sugar, so eat up. IMHO. :)

    Sugar is sugar. The benefit of fresh fruit is fibre. Cause you know, science.

    Is it only refined sugar you're dropping, or carbs/sugar? Cause that will make a huge difference.

    If you're trying to lower your sugar, berries are the only fruit I can eat as a diabetic-cherries are a once in a blue moon cheat. Paleo and Diabetic diets are things you can look at. Upping the protein is fairly easy. What you have to watch out for is lack of fibre when you start to drop your sugar/carbs. I actually had to go out and get Metamucil, like a 90 year old man! Be prepared for a couple things.

    1. You will get headaches for the first couple weeks of low sugar-mine is at 6 grams/day and I thought I would die. I didn't.
    2. 4000 people will jump on you for wanting to adopt an "unsustainable" diet and the I love sugar, sugar is awesome people will be all over this thread like maple syrup.

    This is what my trainer said:
    Your overall sugar intake still a bit higher than where I would like to see it. Ideally, we want it to be around the 30g per day mark - currently it's anywhere between 42 and 173g a day. I'd like you to really focus on trying to get your sugar intake down this coming week.

    But, I only really have sugar coming from Apple/carrot and honey if I have it. I just looked through my diary report for the last week.. 90% of my sugar came from apple/honey/banana/celery/carrot/capsicum/pear etc. the other 10% came from like, soup, dark chocolate (1 square to curb any cravings I was having) any other non-fruit based food basically, so, unless I eat less fruit & vege, then I don't know how to reduce my sugar intake.

    And I usually have a headache simmering in the background all the time anyway, so they will just bring it to the fore.... yay =|
  • kikityme
    kikityme Posts: 472 Member
    30! It's like Christmas in your sugar world :)

    Low sugar fruit- Lemon or Lime, Rhubarb, Raspberries, Blackberries, Cranberries
    Medium sugar fruit- Strawberries, Casaba Melon, Papaya, Watermelon, Peaches, Nectarines, Blueberries, Cantaloupes, Honeydew melons, Apples, Guavas, Apricots, Grapefruit
    High sugar fruit- Plums, Oranges, Kiwi, Pears, Pineapple
    Very high sugar fruit- Tangerines, Cherries, Grapes, Pomegranates, Mangos, Figs, Bananas, Dried Fruit

    Because sugar is sugar, honey is a culprit for sure, 82g of sugar in 100g of honey...

    High sugar vegetables- Beets, Carrots (raw, cooked are lower), Corn, Parsnips, Peas, Plantains, Potatoes in all forms, Winter Squashes (particularly acorn and butternut)

    You might find more berries and fewer carrots help your headaches. (More Vitamin C, less Vitamin A)

    source: this is from my diabetes nutrition course, but it's kind of what you're aiming for anyway.
  • Rambogan2011
    Rambogan2011 Posts: 8
    30! It's like Christmas in your sugar world :)

    Low sugar fruit- Lemon or Lime, Rhubarb, Raspberries, Blackberries, Cranberries
    Medium sugar fruit- Strawberries, Casaba Melon, Papaya, Watermelon, Peaches, Nectarines, Blueberries, Cantaloupes, Honeydew melons, Apples, Guavas, Apricots, Grapefruit
    High sugar fruit- Plums, Oranges, Kiwi, Pears, Pineapple
    Very high sugar fruit- Tangerines, Cherries, Grapes, Pomegranates, Mangos, Figs, Bananas, Dried Fruit

    Because sugar is sugar, honey is a culprit for sure, 82g of sugar in 100g of honey...

    High sugar vegetables- Beets, Carrots (raw, cooked are lower), Corn, Parsnips, Peas, Plantains, Potatoes in all forms, Winter Squashes (particularly acorn and butternut)

    You might find more berries and fewer carrots help your headaches. (More Vitamin C, less Vitamin A)

    source: this is from my diabetes nutrition course, but it's kind of what you're aiming for anyway.

    Thanks! This helps a LOT! I will get some more low sugar fruits when I go grocery shopping next!

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