Cutting sugar in diet
bueale
Posts: 4 Member
Hey everyone,
I was wondering how everyone was staying within their sugar goal for the day. The recommendation staying at 68g of sugar or less is very difficult for me to meet. I used to blow by it the end of breakfast but after cutting soda and other sugary drinks i still normally go over the limit.
For example today, this has been what i have eaten today.
BF
Veggie omelet with cheese
Pinto beans
Apple
Water
Lunch
Chicken sandwich
Water
Snack
Low-fat yogurt
Granola
Chia seeds
Banana
Water
I think for the most part, that is a solid diet and right now i'm on target to be right at my goals for calories, fiber, vitamins (right now i'm over on vitamin A), cholesterol and everything else but i am already at 87 grams of sugar. The two things that have the most sugar according to MFP is banana at 28g, followed by the apple at 16g. I'm not sure if these are very accurate or if i should weigh the fruit and only eat what matches exactly the portions MFP is going by. Just curious on what everyone else has been doing or is having this problem.
Alex
I was wondering how everyone was staying within their sugar goal for the day. The recommendation staying at 68g of sugar or less is very difficult for me to meet. I used to blow by it the end of breakfast but after cutting soda and other sugary drinks i still normally go over the limit.
For example today, this has been what i have eaten today.
BF
Veggie omelet with cheese
Pinto beans
Apple
Water
Lunch
Chicken sandwich
Water
Snack
Low-fat yogurt
Granola
Chia seeds
Banana
Water
I think for the most part, that is a solid diet and right now i'm on target to be right at my goals for calories, fiber, vitamins (right now i'm over on vitamin A), cholesterol and everything else but i am already at 87 grams of sugar. The two things that have the most sugar according to MFP is banana at 28g, followed by the apple at 16g. I'm not sure if these are very accurate or if i should weigh the fruit and only eat what matches exactly the portions MFP is going by. Just curious on what everyone else has been doing or is having this problem.
Alex
0
Replies
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I always go over on sugar, so I just don't track it. I track fiber instead. Unless you have a medical reason, you really don't have to cut sugar to lose weight or be healthy. All you have to do is stay in a calorie deficit and try and get enough protein/fats to stay satisfied.
Your diet looks fine. I would not worry about sugar at all if I were you.0 -
I cut out fruit almost completely and have replaced any treats with Atkins treats... they still make me feel like I'm getting something sweet without all the added sugar and carbs... So far I haven't had any trouble keeping my sugars at almost zero. Hope this helps you...0
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I eat all of the sugars, every day. the world will be in short supply of sugar soon enough.0
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I don't track sugar. Unless you have a medical reason to watch your intake of it, going over is fine if you're still in a calorie deficit.0
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I think your example looks great, I wouldn't worry too much about fruit sugars. I also wouldn't worry about tracking your vitamins and such unless you have a deficeincy. You've made a lot of good changes- keep it up!0
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Fruit has natural sugars. What you want to steer away from is added sugars. I personally don't worry about fruit and sometimes I add a little (like a teaspoon) of pure honey in my tea. I try to stay away from boxed or packaged food anyway but if I do eat a granola bar or something I look to see how much added if any it has. The rule I go by is if the added sugar is any higher than 10G I put it back.0
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Thanks, you were all a big help0
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schafer_stacy wrote: »I cut out fruit almost completely and have replaced any treats with Atkins treats... they still make me feel like I'm getting something sweet without all the added sugar and carbs... So far I haven't had any trouble keeping my sugars at almost zero. Hope this helps you...
wait, so you cut out all fruit and replaced it with an atkins treat???
that is a first...0 -
Lailasmommy410 wrote: »Fruit has natural sugars. What you want to steer away from is added sugars. I personally don't worry about fruit and sometimes I add a little (like a teaspoon) of pure honey in my tea. I try to stay away from boxed or packaged food anyway but if I do eat a granola bar or something I look to see how much added if any it has. The rule I go by is if the added sugar is any higher than 10G I put it back.
LOL no …
source of sugar does not matter…what matters is dosage level in overall diet.
OP - just keep doing what you are doing and eat in a calorie deficit...0 -
In my opinion and in the opinion of countless "experts" including Elle Penner who is the Registered Dietitian and Food & Nutrition Editor at MyFitnesssPal, added sugar does matter.
These recommendations were posted yesterday on MFP's Facebook page and are the recommendations from the 2015 Dietary Guidelines Advisory Committee, which is a group of 14 nationally recognised experts in the fields of nutition, medicine and public health. Their report, designed to inform the federal government of current scientific evidence regarding diet, nutrition and health, will be considered as two federal government agencies develop the latest edition of the Dietary Guidelines for Americans, to be released later this year. The committee also recommends easing up on aggressive sodium restrictions and, for the first time, quantifying limits on added sugars.
The full report can be found at http://blog.myfitnesspal.com/eggs-coffee-are-in-added-sugars-are-out/?utm_source=mfp&utm_medium=Facebook
Here is just a small portion of the report.
"Eggs & Coffee Are In, Added Sugars Are Out
1. Ease up on Added Sugars
Added sugars contribute little else but extra calories to our diets; this is why the committee now recommends Americans limit their intake to 10 percent of calories. For someone eating a 1,500-calorie diet, this comes out to about 38 grams of added sugar, or one 12-ounce cola per day. Unfortunately, added sugars have infiltrated our food supply and are now found in everything from packaged bread to salad dressing—so even if you generally avoid sweets and sodas, you’re likely consuming more added sugars than you think. This recommendation coincides with a larger effort to help consumers quantify added sugars in their diet, something that still proves impossible to do simply by looking at the Nutrition Facts label."
OP, your menu looks great. Two or three fruits a day is absolutely nothing to worry about. Eat and enjoy. The issue is "added sugar."0 -
I eat a lot of veggies and less fruit. This sounds like you have hit upon something that is working for you and I would say you should stick with it until it doesn't anymore. I do recommend curbing added sugars but if fruit is working for you enjoy!0
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In my opinion and in the opinion of countless "experts" including Elle Penner who is the Registered Dietitian and Food & Nutrition Editor at MyFitnesssPal, added sugar does matter.
These recommendations were posted yesterday on MFP's Facebook page and are the recommendations from the 2015 Dietary Guidelines Advisory Committee, which is a group of 14 nationally recognised experts in the fields of nutition, medicine and public health. Their report, designed to inform the federal government of current scientific evidence regarding diet, nutrition and health, will be considered as two federal government agencies develop the latest edition of the Dietary Guidelines for Americans, to be released later this year. The committee also recommends easing up on aggressive sodium restrictions and, for the first time, quantifying limits on added sugars.
The full report can be found at http://blog.myfitnesspal.com/eggs-coffee-are-in-added-sugars-are-out/?utm_source=mfp&utm_medium=Facebook
Here is just a small portion of the report.
"Eggs & Coffee Are In, Added Sugars Are Out
1. Ease up on Added Sugars
Added sugars contribute little else but extra calories to our diets; this is why the committee now recommends Americans limit their intake to 10 percent of calories. For someone eating a 1,500-calorie diet, this comes out to about 38 grams of added sugar, or one 12-ounce cola per day. Unfortunately, added sugars have infiltrated our food supply and are now found in everything from packaged bread to salad dressing—so even if you generally avoid sweets and sodas, you’re likely consuming more added sugars than you think. This recommendation coincides with a larger effort to help consumers quantify added sugars in their diet, something that still proves impossible to do simply by looking at the Nutrition Facts label."
OP, your menu looks great. Two or three fruits a day is absolutely nothing to worry about. Eat and enjoy. The issue is "added sugar."
yea, I am going with a no on that one..
I get about 65 to 100 a day and am cutting right now and am down two pounds…
and just because the Editor of MPF says it does not make it true...0 -
In my opinion and in the opinion of countless "experts" including Elle Penner who is the Registered Dietitian and Food & Nutrition Editor at MyFitnesssPal, added sugar does matter.
These recommendations were posted yesterday on MFP's Facebook page and are the recommendations from the 2015 Dietary Guidelines Advisory Committee, which is a group of 14 nationally recognised experts in the fields of nutition, medicine and public health. Their report, designed to inform the federal government of current scientific evidence regarding diet, nutrition and health, will be considered as two federal government agencies develop the latest edition of the Dietary Guidelines for Americans, to be released later this year. The committee also recommends easing up on aggressive sodium restrictions and, for the first time, quantifying limits on added sugars.
The full report can be found at http://blog.myfitnesspal.com/eggs-coffee-are-in-added-sugars-are-out/?utm_source=mfp&utm_medium=Facebook
Here is just a small portion of the report.
"Eggs & Coffee Are In, Added Sugars Are Out
1. Ease up on Added Sugars
Added sugars contribute little else but extra calories to our diets; this is why the committee now recommends Americans limit their intake to 10 percent of calories. For someone eating a 1,500-calorie diet, this comes out to about 38 grams of added sugar, or one 12-ounce cola per day. Unfortunately, added sugars have infiltrated our food supply and are now found in everything from packaged bread to salad dressing—so even if you generally avoid sweets and sodas, you’re likely consuming more added sugars than you think. This recommendation coincides with a larger effort to help consumers quantify added sugars in their diet, something that still proves impossible to do simply by looking at the Nutrition Facts label."
OP, your menu looks great. Two or three fruits a day is absolutely nothing to worry about. Eat and enjoy. The issue is "added sugar."
yea, I am going with a no on that one..
I get about 65 to 100 a day and am cutting right now and am down two pounds…
and just because the Editor of MPF says it does not make it true...
I agree. My take on that post is this: If someone with no knowledge whatsoever about nutrition or calories is mindlessly eating and drinking sodas all day long, then the added sugar can add calories to their diet, and that has the potential to cause them to put on weight. Once you decide to start educating yourself about health and nutrition, and you count calories, then your added sugars should not matter, because you're conscious of your overall calorie intake.
It's not the sugars, or any other one nutrient, in foods that cause people to gain weight. It's the calories.
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yea, I am going with a no on that one..
I get about 65 to 100 a day and am cutting right now and am down two pounds…
and just because the Editor of MPF says it does not make it true...
She is also MPF 's Dietitian and I would be of the understanding she would adhere to the dietary rules set by the "powers that be" on this site. She is also following the recommendations of the nationally recognised experts appointed to inform the federal government of current scientific evidence regarding diet which will be considered to develop the Dietary Guideline for Americans for 2015.
Ndj, you are telling me that they are all wrong and we are to follow your advice so yeah, I am going with a no on that one....0 -
yea, I am going with a no on that one..
I get about 65 to 100 a day and am cutting right now and am down two pounds…
and just because the Editor of MPF says it does not make it true...
She is also MPF 's Dietitian and I would be of the understanding she would adhere to the dietary rules set by the "powers that be" on this site. She is also following the recommendations of the nationally recognised experts appointed to inform the federal government of current scientific evidence regarding diet which will be considered to develop the Dietary Guideline for Americans for 2015.
Ndj, you are telling me that they are all wrong and we are to follow your advice so yeah, I am going with a no on that one....
I'm not telling you to do anything. I'm telling you that those recommendations are rubbish.
I eat plenty off sugar and have no issues with health or losing weight....
And government and science never go hand in hand0 -
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It doesn't say exclude meat though. It just says eat more plant, "less" red and processed meat.
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schafer_stacy wrote: »I cut out fruit almost completely and have replaced any treats with Atkins treats... they still make me feel like I'm getting something sweet without all the added sugar and carbs... So far I haven't had any trouble keeping my sugars at almost zero. Hope this helps you...
wait, so you cut out all fruit and replaced it with an atkins treat???
that is a first...
I was wondering about this too. Don't Atkins treats have sugar? I thought they were sweetened with fruit sugar.0 -
In my opinion and in the opinion of countless "experts" including Elle Penner who is the Registered Dietitian and Food & Nutrition Editor at MyFitnesssPal, added sugar does matter.
These recommendations were posted yesterday on MFP's Facebook page and are the recommendations from the 2015 Dietary Guidelines Advisory Committee, which is a group of 14 nationally recognised experts in the fields of nutition, medicine and public health. Their report, designed to inform the federal government of current scientific evidence regarding diet, nutrition and health, will be considered as two federal government agencies develop the latest edition of the Dietary Guidelines for Americans, to be released later this year. The committee also recommends easing up on aggressive sodium restrictions and, for the first time, quantifying limits on added sugars.
The full report can be found at http://blog.myfitnesspal.com/eggs-coffee-are-in-added-sugars-are-out/?utm_source=mfp&utm_medium=Facebook
Here is just a small portion of the report.
"Eggs & Coffee Are In, Added Sugars Are Out
1. Ease up on Added Sugars
Added sugars contribute little else but extra calories to our diets; this is why the committee now recommends Americans limit their intake to 10 percent of calories. For someone eating a 1,500-calorie diet, this comes out to about 38 grams of added sugar, or one 12-ounce cola per day. Unfortunately, added sugars have infiltrated our food supply and are now found in everything from packaged bread to salad dressing—so even if you generally avoid sweets and sodas, you’re likely consuming more added sugars than you think. This recommendation coincides with a larger effort to help consumers quantify added sugars in their diet, something that still proves impossible to do simply by looking at the Nutrition Facts label."
OP, your menu looks great. Two or three fruits a day is absolutely nothing to worry about. Eat and enjoy. The issue is "added sugar."
Everything in moderation.0 -
I was informed today by my General Practitioner who has a speciality in health medicine that I have an intolerance to Carbohydrates due to the "roller-coaster" ride my body has been on as a result of excessively high blood sugar levels over time. Although rather simplistic, the explanation I was offered was that my cells have become resistant to insulin due to the constantly high levels of sugar in my blood-stream. High sugar levelled stimulate the pancreas to produce the hormone insulin. Since the primary function of insulin is to facilitate the production and storage of fat from sugar...guess what happens if I eat too many carbs and even worse, when I eat even small quantities of sugar (remember that almost all foods eventually breakdown into sugar) . It seems to me that the issue isn't added vs "natural" sugars as much as the quantity of sugar baring in mind our pre-existing insulin levels as shaped by our physiology and body chemistry and how our cells have been impacted by blood sugar fluctuations over time. I wonder how many of us "obese" individuals realise that we are on the fasttrack road to diabetis 2 if we are not careful of sugar (and excessive carbohydrate intake)? It's food for though both literally and figuratively.0
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I swapped it out and track fibre instead
far more useful0 -
Avoid granola and low-fat yogurt. These products usually have heaps of added sugar. Natural sugar and refined added sugar are two completely different things. I don't worry about natural sugar in fruit.
You need to cut out products with added sugar - which encompasses most processed foods. Stick to natural, raw, unprocessed foods - like fruit, vegetables, eggs, nuts, lean meats etc.0 -
RegentPrimrose wrote: »Avoid granola and low-fat yogurt. These products usually have heaps of added sugar. Natural sugar and refined added sugar are two completely different things. I don't worry about natural sugar in fruit.
You need to cut out products with added sugar - which encompasses most processed foods. Stick to natural, raw, unprocessed foods - like fruit, vegetables, eggs, nuts, lean meats etc.
LOL no …
yogurt is bad now, really???
an apple has as much sugar as a serving of yogurt….oh wait the apple sugar is better, because natural, right?0 -
I would like to reduce my added sugars eventually but right now, not going to happen. It is winter and I like my coffee with cream and sugar.0
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RegentPrimrose wrote: »Avoid granola and low-fat yogurt. These products usually have heaps of added sugar. Natural sugar and refined added sugar are two completely different things. I don't worry about natural sugar in fruit.
You need to cut out products with added sugar - which encompasses most processed foods. Stick to natural, raw, unprocessed foods - like fruit, vegetables, eggs, nuts, lean meats etc.
LOL no …
yogurt is bad now, really???
an apple has as much sugar as a serving of yogurt….oh wait the apple sugar is better, because natural, right?
It depends on what type of yogurt. Typically these so-called low fat yogurts contain added sugar to add flavour to compensate for the fat taken out. I never said yogurt is bad for you. It can be good for you - as long as it is natural and not flavoured or otherwise tampered with unnecessarily. Good luck.0 -
Interestingly Stonyfield Farms Low fat French Vanilla Yogurt has better macro value than the whole milk version. Might be higher in sugar but oddly has better numbers for calcium and potassium. I don't do plain yogurt and nobody is going to make me.0
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When fat is reduced the actual amount of yogurt goes up on a calorie for calorie basis hence the increase in nutrients. Saying that, fat is an important nutrient for transporting vitamins and also tastes better in my opinion than any low fat version......I get the 9% fat version.Interestingly Stonyfield Farms Low fat French Vanilla Yogurt has better macro value than the whole milk version. Might be higher in sugar but oddly has better numbers for calcium and potassium. I don't do plain yogurt and nobody is going to make me.
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The low fat has 40 less calories than the whole milk. I usually get enough fat elsewhere. I personally prefer to save the calories. My breakfast is already almost 400 calories as it is.0
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