How much sugar/day on a 1400 calorie diet?

remybean
remybean Posts: 4 Member
edited November 12 in Food and Nutrition
So I'm a 34 year old man in decent shape (getting better by the day...), and I'm trying to monitor sugar intake during the month of February. I'm interested in cutting both dietary and added sugar, but I'm unsure exactly how to set a goal.

The American Heart Association suggests no more than 5-10% of caloric intake should be sugar. Other sources say less, but tending more towards 5% than 10%. Which means that I should aspire to 17.5 - 35 grams/day. But there a real benefit to staying at the lower end of that range? I'm exercising regularly, and I do enjoy a high-protein chocolate milk after a good workout, (17 grams). If I stick to the lower number, I wouldn't be able to eat anything else w/ dietary sugar at all...

I am not paleo, or really a fan of the protein-heavy dieting, so I'm looking for advice from a general nutrition standpoint...

Replies

  • prattiger65
    prattiger65 Posts: 1,657 Member
    Put on your crash helmet, its about to rain destruction in here. My general rule is 30% of calories from carbs and I treat sugar as any other carb. I have no underlying health issues though, that matters. I don't really have any good advice strategy wise on how to limit sugar, it is everywhere.
  • kalbo798
    kalbo798 Posts: 58 Member
    1400 calorie diet for a 34 year old MAN that works out is probably not enough, but I'm clearly no professional or I'd be making money off my knowledge, not trying to lose weight on MFP :P. If you actually upped your calories then by default your sugar allowance would go up as well. Just my 2 cents. Restricting it that much would affect my enjoyment of fruits so I couldn't see myself doing it.
  • HealthyFit23
    HealthyFit23 Posts: 34 Member
    I cut my sugar. I will eat one banana a day and that is about it, besides sugar in typical food bread, yogart, etc. A couple days ago I had a 1/2 cup of pineapple and I got a real bad headache. I feel better that I cut sugar out.
  • mbcieslak87
    mbcieslak87 Posts: 206 Member
    I agree 1400 calories seems quite low for a man - I'm a woman and lose quickly at 1544 during the week and maintenance on the weekends.

    That aside though - I don't worry too much about sugar. I don't seem to have any negative side-effects when I have too much, but most days I'm easily under my allowance. I think most would recommend not skyrocketing your sugar through the roof every day (which it doesn't seem like you're doing anyways) but other than that, unless it makes you feel sh***y or makes your cravings go crazy, then I wouldn't worry too much about it.
  • ana3067
    ana3067 Posts: 5,623 Member
    You're not eating enough if 1400 is your goal.
    No need to track sugar (or more specifically, carbs) unless there is a medical reason, let alone reduce your sugar intake.
  • remybean
    remybean Posts: 4 Member
    For the record, I add back in the calories I exercise out... so I eat 1400 calories (/base) plus whatever I'ev lost through training.
This discussion has been closed.

Categories