Watching Sugar
Dozer91
Posts: 40 Member
I have been told by my doctor that I can eat up to 3 fruits. I measure my portions and just to be sure keep it down to 2 fruits at most. I have the basic setting on MFP but my sugars still go over if I eat a banana and a cup of grapes/day. Is this too much? Should I limit myself more?
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Most berries have a low sugar impact on your intake, I seem to recall grapes and bananas being on the high end of the fruit/sugar ratio. Best check the low glycemic fruit charts to be sure.0
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keep the bananas to green bananas. It is mostly resistant starch which feeds your gut bacteria, and they in turn poop out small chain fatty acids which are an excellent health benefit. After that berries are number one choice, both for low sugar level and other micronutrients.0
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I have been told by my doctor that I can eat up to 3 fruits. I measure my portions and just to be sure keep it down to 2 fruits at most. I have the basic setting on MFP but my sugars still go over if I eat a banana and a cup of grapes/day. Is this too much? Should I limit myself more?
You picked what are probably the two most sugary fruits you could (assuming the bananas are ripe and not green).
If you want to do fruit, go for berries (stawberries, blueberries, etc), and stone fruit (avocados, nectarines, etc).
DittoDan has actually been working on different spreadsheets and has been posting them over in the Keto group. His latest is fitting for this thread, as it's a breakdown and ordering of fruits by their carb content. You can find it here -- http://community.myfitnesspal.com/en/discussion/10062416/fruits-are-there-any-low-carb0 -
I have no idea what keto means in reference to Paleo or what I am supposed to be looking regarding this fruit chart other than the fact that some fruit are naturally more sugary than others. There is no red line or even reference to what the limit should be. It is because grapes and bananas are the most sugary that I kept it to 2 servings/day instead of 3. My question was, is 2 servings still too much? What is the limit of sugars that someone should be ingesting/day on Paleo?0
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Keto means that you keep your carbohydrates low enough to push your body into naturally burning fat, which occurs through ketosis and will create ketone bodies in your blood stream. You can test for ketosis by using a ketone body pee stick. Ick, I know.
Now, keto and paleo have nothing to do with each other. Paleo is a lifestyle that incorporates eating and movement. Avoid grains, eat plants, animals, some nuts. Primal is more nuanced. It looks at what the modern world has brought in that is beneficial for health and incorporates that. You can be low carb eating and paleo, in which case you would look at the keto group to help you avoid sugar loading. If you go that route, make sure you do not make the mistake of counting soluble fiber as part of your carbohydrate load. Soluble fiber is only digested by your gut microbiome, and they do you the service of excreting small chain fatty acids which are a giant health benefit; but it will never be part of a glycemic load.
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If you like fruits, you are definitely short-changing yourself with your choices. You can eat a LOT more berries and peaches than you can bananas and grapes! I do pretty well with fruit choices because I like more tart things too like cranberries and currants. But even still, I can eat a paper plate filled with frozen peaches for the carbs in much less of grapes or bananas. I like to get my "money's" worth!0
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the number of servings of fruit isn't really the best way for you to watch it since, as many others have mentioned, some fruits are much higher/lower in sugar than others. frozen raspberries are much lower in sugar than some other fruits. they taste like sherbert ice cream when frozen and will also take longer to eat that way so you won't eat as many servings as if you were eating them fresh by the handful.
choose tart apples, like granny smith, since they have less sugar and more fiber. also, try supplementing with l-glutamine in the short term to see if that reduces your cravings for fruit and sugary foods. track in mfp for a few days while following these suggestions and see if that makes a difference in your sugar intake.
good luck!0 -
I have no idea what keto means in reference to Paleo or what I am supposed to be looking regarding this fruit chart other than the fact that some fruit are naturally more sugary than others. There is no red line or even reference to what the limit should be. It is because grapes and bananas are the most sugary that I kept it to 2 servings/day instead of 3. My question was, is 2 servings still too much? What is the limit of sugars that someone should be ingesting/day on Paleo?
The whole point of my response was to show you that some fruits have more sugar in them than others. You don't have to worry anything about keto if you don't want. That just happened to be where the chart was located.
"2 servings" means nothing without knowing exactly what the servings are (it also helps to know what your sugar limit is).
2 servings of bananas, for example, is too much, if it puts you over your sugar limit.
However, 2 servings of strawberries is very likely not too much. In fact, if your sugar limit is 25g, you can have almost an entire pint of strawberries for that amount, or you could have 2 fresh peaches, whereas you're limited to one medium banana for the same amount of sugar.
So, instead of thinking only in servings, think instead about the amount of sugar in the fruit that you're considering. Choose the berries, stone fruits, and (to a lesser extent) melons, over the tropical fruits. By doing it that way, you can have a few servings without blowing your sugar limit.
Or, to put it another way, choose the fruits that are closer to the top of the chart that I linked earlier, instead of the ones at the bottom.
As far as your individual limit for sugar, that depends on you, your circumstances, and input from your doctor. We can't tell you that without knowing any of that information. So whether a given amount of sugar is too much for you, only you can figure that out.0 -
I have no idea what keto means in reference to Paleo or what I am supposed to be looking regarding this fruit chart other than the fact that some fruit are naturally more sugary than others. There is no red line or even reference to what the limit should be. It is because grapes and bananas are the most sugary that I kept it to 2 servings/day instead of 3. My question was, is 2 servings still too much? What is the limit of sugars that someone should be ingesting/day on Paleo?
When I started paleo two years ago, I was desperate for relief from joint pain. Someone advised me at the time to eat no more than one serving of fruit a day, and preferably to make that a cup of berries or half a grapefruit. It really was helpful. Though I'll occasionally eat a banana, or a peach in season, for the most part I avoid the more sugary fruits because they re-activate my sweet tooth and cravings for sweets.0
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