Cutting Sugar?
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I also watch my sugars. Except it is December so 11months out of the year I watch sugars. Lol. I was prediabetic 6/7 years ago which is what got me started on this journey. I was told to cut any sugar that was not in a food naturally. I am lot nearly that stringent anymore, but that is typically my goal. Fruit, veg, dairy and grains all have sugar. But if it is naturally occurring I don't worry about it anymore.0
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LittleRainbow123 wrote: »I seem to be struggling with cutting my sugar intake appropriately. I tend to be very close to on par or slightly above (with 10-15 grams) which of course, isn't ideal. Does anyone have any feasible, reasonable tricks for cutting it a bit? I've been trying to eat more fruit but that hasn't exactly been helping the sugar
If you opened your diary you might get specific advice on where you could make changes.
Where is your sugar coming from? Look at your diary and see where a lot of your sugar is coming from (things like drinks, baked goods, fruits or vegetables). Then you can see where YOU might need to make changes.
If you have a medical condition where it is important to limit your sugar intake maybe it would be worth it to consult your doctor and a dietitian with your food diary in hand.
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/
I don't worry about my sugar intake but the majority of the time I am below MFP recommendation.
I've found that if I hit my protein goal and fiber, fat that everything else falls in line pretty well. Fill up on more protein foods and higher fiber foods like vegetables that tend to be lower in sugar.
I mostly drink water or unsweetened tea.
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LittleRainbow123 wrote: »I seem to be struggling with cutting my sugar intake appropriately. I tend to be very close to on par or slightly above (with 10-15 grams) which of course, isn't ideal. Does anyone have any feasible, reasonable tricks for cutting it a bit? I've been trying to eat more fruit but that hasn't exactly been helping the sugar
Yes I do. I found many places sugar sneaks in. Ketchup and salad dressing were the first places I cut. Look at all the names added sugars go by and read the list of ingredients to see if that foods had sugars added. I found many nearly identical foods have a big difference in the amount of added sugars.0 -
Honestly - sugar debating aside - if you're only over 10 to 15 grams per day, it's not enough to be alarmed about. As ninerbuff pointed out early on, that's only the equivalent of about 40-60 calories worth, so if you're not making weight loss goals, that is hardly likely to be the culprit.0
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LittleRainbow123 wrote: »I seem to be struggling with cutting my sugar intake appropriately. I tend to be very close to on par or slightly above (with 10-15 grams) which of course, isn't ideal. Does anyone have any feasible, reasonable tricks for cutting it a bit? I've been trying to eat more fruit but that hasn't exactly been helping the sugar
I too generally eat a very low sugar diet, usually well under 10g per day, and I have found it to help my health and aid in weight loss. I eat a very low carb high fat diet, so sugar intake tends to be low when limiting carbs.
To reduce sugars I avoid all foods with added sugars, except perhaps when a pepperoni has some added sugar. I will not eat what I consider to be sugary junk foods like candy (jelly beans, candy bars, etc) or pop; I avoid diet soda too because I don't need it, and I worry about the sweetness setting off cravings for me. I do not use table sugar, honey, syrup, agave or any other sugary sweeteners. When I want something sweeter I use stevia drops or use coconut. I tend to avoid most fruits except for some berries or a small mandarin orange. I've never been a fruit lover so this is not hard for me.
I also avoid starchy foods that almost immediately start being converted to glucose the moment you eat it. I am eating a ketogenic diet, and keeping my blood glucose low due to prediabetes, so starchy foods (baked goods, potatoes, rice, noodles, etc) don't fit my diet or medical needs very well.
I do eat a lot of healthy fats from cream, cheese, avocados, nuts, coconut, olives, and from animals. Most of my meals are centered around a meat or cheese or nuts. I eat veggies too, but not to the extent that those with a higher carbohydrate macro might eat, although I would guess that I'm not far behind most people.
So my tips? Eat whole foods that are processed as minimally as possible (Veggies, nuts, meats, cheese and cream). Don't eat foods with added sugars. Fruits from tropical regions (bananas, mangos, figs, and even grapes) tend to be higher in sugars than other fruits so you may want to minimize them. Fruits that pass as veggies are the lowest in sugar (cucumbers, tomatoes), and berries have a low sugar content. Apples, nectarines, oranges, and other more temperate fruits have a sugar content that isn't too high.
Basically, if it has a label read it because chances are sugar was added, and don't eat more than a couple of servings of low GI fruit per day. That will help keep sugar low.
You could always check the Low Carber Daily group for ideas. Because we are low carb, our diet is naturally low in sugar. It could give you some ideas. Good luck.
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juggernaut1974 wrote: »Honestly - sugar debating aside - if you're only over 10 to 15 grams per day, it's not enough to be alarmed about. As ninerbuff pointed out early on, that's only the equivalent of about 40-60 calories worth, so if you're not making weight loss goals, that is hardly likely to be the culprit.
Just wanted to +1 this so it doesn't get lost!
OP, I found that slightly increasing the protein in my diet helped me to feel full on less calories. And when I got good at structuring my eating that way (it took time and practice!) it naturally reduced the amount of sugar I was consuming because I was getting most of the "added" sugar from snacks and treats I ate when I was hungry, and I wasn't hungry anymore. So if you have a medical/health reason to reduce your sugar, that might help.
If you don't have a medical reason, don't sweat that little bit extra. As you get better and better at logging your food and planning ahead, it will be easier to get your numbers where you want them to be across the board. Just keep logging honestly and tweaking as you go. good luck!0 -
arditarose wrote: »Do you have a medical reason to reduce sugar? Otherwise it does not matter for weight loss. I have not tracked sugar in over a year.
Please stop suggesting that a medical reason is the only allowable or valid reason to minimize sugar. People need to discover through trial and error what dietary goals work best for their own body. Don't discourage perfectly valid experimentation.
she said "it does not matter" and it doesn't
whether it suits you is something different
people come to this site having believed the current hype and the current media hype is noooooo sugarrrrr baddddd
please stop suggesting that others have some kind of pro-sugar agenda because you have an anti-sugar one
I love sugar. I eat sugar every day. Small quantities. It is a valid to limit sugar. OP has personal goals and is not the 'anti sugar' cliche you are fighting.0 -
snickerscharlie wrote: »
It is worth remembering that refined white sugar is all calories and no nutrients, sugar in natural packages is accompanied by nutrients and other good substances in addition to calories. Calories packed with nice nutrients are the better choice.0 -
stevencloser wrote: »arditarose wrote: »Do you have a medical reason to reduce sugar? Otherwise it does not matter for weight loss. I have not tracked sugar in over a year.
Please stop suggesting that a medical reason is the only allowable or valid reason to minimize sugar. People need to discover through trial and error what dietary goals work best for their own body. Don't discourage perfectly valid experimentation.
OP clearly and explicitly said she was struggling reducing her sugars.
IT IS NOT A GOAL THAT WORKS BEST FOR HER.
Whoa, what if she was struggling at other goals, should goals be eliminated if they are a struggle?0 -
bright_fit wrote: »Keeping your sugar in check is super important!! When you eat starchy or sugary foods your blood sugar spikes and then drops quickly and your body wants to raise the blood sugar again hence the cravings. The less sugar you eat the less hungry you'll feel!
Took me years of dieting and mfp to pay attention to how sugar was making me gain weight - not just from the calorie side of things, but from a mental health cravings side of things. Of course I have been addicted to sugar (yes it is a DRUG) since I was a kid - family food was very sugary, packaged. Its a hard battle, really hard to control but the less sugar you invite in the less you'll crave food period.
If you're struggling with cravings read the labels and have a no sugar day or week and tell me you don't feel better!
This might be true for you, but it's certainly not true for everyone. I can eat sugar and not feel a bit hungry for hours on end. By the same token, I can have a well rounded meal and feel hungry a few hours later.
Sugar does not cause weight gain, too much food in general does that.
Sugar is not a drug, though I understand many people feel a compulsion toward eating a lot of sugary foods. By the way, sugar is sugar no matter whether it comes from fruit or baked goods.
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arditarose wrote: »Do you have a medical reason to reduce sugar? Otherwise it does not matter for weight loss. I have not tracked sugar in over a year.
Please stop suggesting that a medical reason is the only allowable or valid reason to minimize sugar. People need to discover through trial and error what dietary goals work best for their own body. Don't discourage perfectly valid experimentation.
What? That's not what she said at all.
Tracking sugar doesn't matter unless you have a medical reason to do so, because outside of that it's all about preference. Sugar has nothing to do with weight loss.0 -
arditarose wrote: »Do you have a medical reason to reduce sugar? Otherwise it does not matter for weight loss. I have not tracked sugar in over a year.
Please stop suggesting that a medical reason is the only allowable or valid reason to minimize sugar. People need to discover through trial and error what dietary goals work best for their own body. Don't discourage perfectly valid experimentation.
she said "it does not matter" and it doesn't
whether it suits you is something different
people come to this site having believed the current hype and the current media hype is noooooo sugarrrrr baddddd
please stop suggesting that others have some kind of pro-sugar agenda because you have an anti-sugar one
I love sugar. I eat sugar every day. Small quantities. It is a valid to limit sugar. OP has personal goals and is not the 'anti sugar' cliche you are fighting.
I'm fighting some group now?
Silly me. There I was thinking I was commenting on a societal perception which has no scientific validity in the vast majority of cases. There was I thinking that I was having a discussion prompted by an OP who said she was struggling to limit sugars within 10-15g
I know you like to foster, shall we call it heated debate for the purposes of this, but sometimes you become a little obvious
Sorry I shall leave this bait dangling, carry on do ...0 -
Sugar is a quick fix and makes you feel nice inside for about ten minutes but then you crave more and more and more. Stop while you're ahead. Eat more protein that will satisfy you. Drink more as well. Ok that's my bit over. Good luck0
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maybe the OP is concerned about her sugar intake because the WHO has recommended it.
http://www.who.int/mediacentre/news/releases/2015/sugar-guideline/en/
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Cathscottage wrote: »Sugar is a quick fix and makes you feel nice inside for about ten minutes but then you crave more and more and more.
This is not my experience. It's not a "fix," and I don't crave it.
Some foods with sugar, including fruit and veg and plain greek yogurt, taste good. Ice cream also tastes good.
Without knowing more about OP's goals and what she's having trouble with, it's pretty much impossible to give truly helpful advice. IME, it's pretty easy to eat a sensible amount of sugar (not too much) in the context of a satisfying, balanced and healthy diet.0 -
I watch added sugar since being diagnosed as prediabetic earlier this year.
Both of my parents, and 2 of my grandparents were type-2 diabetics, and I'm definitely headed that way if I don't fix things. I don't find sugar avoidance helps my weight loss (except that many of the things I enjoy that are sugary are way caloric) but I do find limiting added sugar on most days coupled with making sure any starchy stuff I eat has fat/fiber or protein with it, is optimal for me for avoiding the blood sugar spikes and crashes that were making me severely hypoglycemic in the afternoons and after exercise.
I pay no attention to naturally occurring sugar0 -
stevencloser wrote: »arditarose wrote: »Do you have a medical reason to reduce sugar? Otherwise it does not matter for weight loss. I have not tracked sugar in over a year.
Please stop suggesting that a medical reason is the only allowable or valid reason to minimize sugar. People need to discover through trial and error what dietary goals work best for their own body. Don't discourage perfectly valid experimentation.
OP clearly and explicitly said she was struggling reducing her sugars.
IT IS NOT A GOAL THAT WORKS BEST FOR HER.
Whoa, what if she was struggling at other goals, should goals be eliminated if they are a struggle?
If they are unnecessary, yes. Also limiting your sugar is hardly a goal unless you're eating unhealthy amounts of it. The goal is healthy weight loss, for which reducing sugar is one way to possibly achieve it. If that way of achieving your goal is unnecessarily bothersome when a different way might be easier for you... go do one of the different ways, you aren't gonna be happy with this one.0 -
snickerscharlie wrote: »
It is worth remembering that refined white sugar is all calories and no nutrients, sugar in natural packages is accompanied by nutrients and other good substances in addition to calories. Calories packed with nice nutrients are the better choice.
And that's not the sugar, that's what comes with the sugar.
And no one eats straight up sugar out of a bag but usually foods made with sugar, coming with a variety of other macro and micro nutrients.
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What is different about the fructose is fruit that makes it healthier than the fructose in soda?
Whole fruit has a lot of fiber which slows down your body's digestion of glucose so you dont to get the insulin spike that soda causes.
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jeramiahandkate wrote: »What is different about the fructose is fruit that makes it healthier than the fructose in soda?
Whole fruit has a lot of fiber which slows down your body's digestion of glucose so you dont to get the insulin spike that soda causes.
You don't drink soda in a vaccuum usually. You drink it with a meal which may contain other nutrients than sugar, even fiber. All of that gets mixed in your stomach and that lowers any possible spike.0 -
jeramiahandkate wrote: »What is different about the fructose is fruit that makes it healthier than the fructose in soda?
Whole fruit has a lot of fiber which slows down your body's digestion of glucose so you dont to get the insulin spike that soda causes.
But the point is that's a difference in the "food" (which no one denies different food having different nutritional characteristics.)
The fructose is the same (despite some bloggers/alarmists claims to the contrary) in either.0 -
stevencloser wrote: »snickerscharlie wrote: »
It is worth remembering that refined white sugar is all calories and no nutrients, sugar in natural packages is accompanied by nutrients and other good substances in addition to calories. Calories packed with nice nutrients are the better choice.
And that's not the sugar, that's what comes with the sugar.
And no one eats straight up sugar out of a bag but usually foods made with sugar, coming with a variety of other macro and micro nutrients.
For example (and to agree), if I eat rhubarb with a bit of sugar or an apple, I'm likely to get a similar amount of sugar and will also get nutrients with both.0 -
LittleRainbow123 wrote: »I seem to be struggling with cutting my sugar intake appropriately. I tend to be very close to on par or slightly above (with 10-15 grams) which of course, isn't ideal. Does anyone have any feasible, reasonable tricks for cutting it a bit? I've been trying to eat more fruit but that hasn't exactly been helping the sugar
LittleRainbow123, I snooped your profile and you mentioned that you are trying to lose some weight but you are also concerned about T2D. Are you currently dealing with insulin resistance that impacts your sugar/carb goal for the day, or are you just looking for ideas to help cut back on sugar-heavy foods you tend to overeat/which lead to overeating through cravings (or some combination of the two)?
Profile snooping is ok I am looking for the latter of the two. I know I am genetically/biologically at risk for T2D as my grandmother just passed from it so I am very aware of it.
The problem I have as some posters have noted is not the number per se but the fact that it tends to be accompanied by unhealthy habits. I have always had a sweet tooth and struggle with finding foods that satisfy, are still nutritious, but don't require crazy prep (i am a bit lazy lol). For people to say that unless there is a medical reason, there is no reason quite frankly pisses me off because they don't know my body nor do they know what is best for everyone else. If someone knows sugar tends to put them over, that should be respected NOT looked down upon.0 -
arditarose wrote: »Do you have a medical reason to reduce sugar? Otherwise it does not matter for weight loss. I have not tracked sugar in over a year.
Please stop suggesting that a medical reason is the only allowable or valid reason to minimize sugar. People need to discover through trial and error what dietary goals work best for their own body. Don't discourage perfectly valid experimentation.
why would people stop suggesting something that is true? Absent a medical condition there is no reason to avoid sugar. You can eat sugar, have an overall healthy diet, and lose weight.0 -
percolater wrote: »bright_fit wrote: »Keeping your sugar in check is super important!! When you eat starchy or sugary foods your blood sugar spikes and then drops quickly and your body wants to raise the blood sugar again hence the cravings. The less sugar you eat the less hungry you'll feel!
Took me years of dieting and mfp to pay attention to how sugar was making me gain weight - not just from the calorie side of things, but from a mental health cravings side of things. Of course I have been addicted to sugar (yes it is a DRUG) since I was a kid - family food was very sugary, packaged. Its a hard battle, really hard to control but the less sugar you invite in the less you'll crave food period.
If you're struggling with cravings read the labels and have a no sugar day or week and tell me you don't feel better!
Agree 100%. I track two numbers, calories and sugar. If the sugar goes too high, even from fruit, I get overly hungry and binge. Sugar causes insulin to flood your system and insulin is a hunger hormone. Watch Dr. Lustig's videos on you-tube if you need motivation to cut sugar.
funny, protein also spikes insulin, but I don't see anyone suggesting that protein be avoided.
and Lustig has been refuted by several people, I will just leave this here..
http://www.alanaragonblog.com/2010/01/29/the-bitter-truth-about-fructose-alarmism/
http://feinmantheother.com/2011/07/29/wait-a-minute-lustig-the-threat-of-fructophobia-and-the-opportunity/0 -
LittleRainbow123 wrote: »LittleRainbow123 wrote: »I seem to be struggling with cutting my sugar intake appropriately. I tend to be very close to on par or slightly above (with 10-15 grams) which of course, isn't ideal. Does anyone have any feasible, reasonable tricks for cutting it a bit? I've been trying to eat more fruit but that hasn't exactly been helping the sugar
LittleRainbow123, I snooped your profile and you mentioned that you are trying to lose some weight but you are also concerned about T2D. Are you currently dealing with insulin resistance that impacts your sugar/carb goal for the day, or are you just looking for ideas to help cut back on sugar-heavy foods you tend to overeat/which lead to overeating through cravings (or some combination of the two)?
Profile snooping is ok I am looking for the latter of the two. I know I am genetically/biologically at risk for T2D as my grandmother just passed from it so I am very aware of it.
The problem I have as some posters have noted is not the number per se but the fact that it tends to be accompanied by unhealthy habits. I have always had a sweet tooth and struggle with finding foods that satisfy, are still nutritious, but don't require crazy prep (i am a bit lazy lol). For people to say that unless there is a medical reason, there is no reason quite frankly pisses me off because they don't know my body nor do they know what is best for everyone else. If someone knows sugar tends to put them over, that should be respected NOT looked down upon.
This is why I said we needed more information. I think people read your post to be focused on either the MFP goal (which many go over with fruit and other such foods) or even a self-imposed goal of 10-15 grams, and were saying not to worry about it unless there was something more: like health concerns, not getting enough of other things you needed, or, of course, if you were going over calories.
I'm still not really understanding -- is it that you are feeling hungry since not eating enough at meals and so snacking on sweet things and overeating? Can you try other sorts of snacks, like nuts or yogurt with berries (which will have sugar, of course), or cottage cheese, or hard boiled eggs? Or do you need help meal planning?0 -
LittleRainbow123 wrote: »For people to say that unless there is a medical reason, there is no reason quite frankly pisses me off because they don't know my body nor do they know what is best for everyone else. If someone knows sugar tends to put them over, that should be respected NOT looked down upon.
Re: The bolded...the unspoken/written meaning there is that as a general rule for the general population, it's not necessary absent a medical condition.
I think pretty much everyone tends to offer his/her advice with the caveat (again, sometimes without expressly writing it) that different strokes work for different folks, and that each person needs to find the method that works best for him/her.
The friction lies when people who find the way that works for them try to proclaim that their method will work for everyone and/or when it's pointed out to a new person that indicates he or she is struggling with a particular method, that perhaps a different method might be a better fit.0 -
LittleRainbow123 wrote: »LittleRainbow123 wrote: »I seem to be struggling with cutting my sugar intake appropriately. I tend to be very close to on par or slightly above (with 10-15 grams) which of course, isn't ideal. Does anyone have any feasible, reasonable tricks for cutting it a bit? I've been trying to eat more fruit but that hasn't exactly been helping the sugar
LittleRainbow123, I snooped your profile and you mentioned that you are trying to lose some weight but you are also concerned about T2D. Are you currently dealing with insulin resistance that impacts your sugar/carb goal for the day, or are you just looking for ideas to help cut back on sugar-heavy foods you tend to overeat/which lead to overeating through cravings (or some combination of the two)?
Profile snooping is ok I am looking for the latter of the two. I know I am genetically/biologically at risk for T2D as my grandmother just passed from it so I am very aware of it.
The problem I have as some posters have noted is not the number per se but the fact that it tends to be accompanied by unhealthy habits. I have always had a sweet tooth and struggle with finding foods that satisfy, are still nutritious, but don't require crazy prep (i am a bit lazy lol). For people to say that unless there is a medical reason, there is no reason quite frankly pisses me off because they don't know my body nor do they know what is best for everyone else. If someone knows sugar tends to put them over, that should be respected NOT looked down upon.
Being that more information is now out here for us, a couple suggestions that have worked for me personally, as I tend to have the "sweet tooth" thing myself.
Find alternatives that satisfy the craving for sweets/"junk food" that are overall more nutritionally balanced. For me, I've found protein bars that are tasty enough to satisfy a sweets craving. Sure they have some fats and some carbs/sugars, but I can eat a single one and it keeps me satisfied for a while. As compared to some high sugar/fat treats where eating one makes me want a fifth or sixth one, and even then doesn't do much but make me want to eat more. Some fruits work for me when the cravings are minor. I've never knocked down 5 or 6 apples in a row, but could easily do it with the packaged devilish sweets and fats. Salads any anything else you can apply a topping or dressing to also help for me. I can put a sweet or fatty salad dressing on a large salad, and it's enough to help kill a craving while overall still low calories overall as compared to many alternatives.
Overall I'd say for me natural foods with sugar and/or man made foods with sugar and a higher ratio of protein work for me. But texture, size, etc all plays into it as well. A protein and fruit smoothie is delicious to me, but doesn't fill my desires as much as eating the fruit whole and having a protein bar or piece of chicken. Your mileage may vary, but play with food choices and see what works for you.
And I completely agree on the "medical issues" comments. Nobody here should IMO have to justify any choices they make regarding food. Unless they are suggesting something unhealthy to an alarming degree, I see no practical use in trying to impose my beliefs, preferences, and choices on another. But it's a trend not likely to change on these forums.
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LittleRainbow123 wrote: »LittleRainbow123 wrote: »I seem to be struggling with cutting my sugar intake appropriately. I tend to be very close to on par or slightly above (with 10-15 grams) which of course, isn't ideal. Does anyone have any feasible, reasonable tricks for cutting it a bit? I've been trying to eat more fruit but that hasn't exactly been helping the sugar
LittleRainbow123, I snooped your profile and you mentioned that you are trying to lose some weight but you are also concerned about T2D. Are you currently dealing with insulin resistance that impacts your sugar/carb goal for the day, or are you just looking for ideas to help cut back on sugar-heavy foods you tend to overeat/which lead to overeating through cravings (or some combination of the two)?
Profile snooping is ok I am looking for the latter of the two. I know I am genetically/biologically at risk for T2D as my grandmother just passed from it so I am very aware of it.
The problem I have as some posters have noted is not the number per se but the fact that it tends to be accompanied by unhealthy habits. I have always had a sweet tooth and struggle with finding foods that satisfy, are still nutritious, but don't require crazy prep (i am a bit lazy lol). For people to say that unless there is a medical reason, there is no reason quite frankly pisses me off because they don't know my body nor do they know what is best for everyone else. If someone knows sugar tends to put them over, that should be respected NOT looked down upon.
All you said in your OP was that you were "struggling to cut back on sugar". You didn't say why you were trying to cut back. A lot of people hear stories in the media about sugar being evil and think that to lose weight they have to eat low sugar. Obviously, if sugary foods are putting you over your calories, cutting those back will be useful to you. I think you've already gotten a lot of good suggestions for doing so. Good luck!0 -
LittleRainbow123 wrote: »LittleRainbow123 wrote: »I seem to be struggling with cutting my sugar intake appropriately. I tend to be very close to on par or slightly above (with 10-15 grams) which of course, isn't ideal. Does anyone have any feasible, reasonable tricks for cutting it a bit? I've been trying to eat more fruit but that hasn't exactly been helping the sugar
LittleRainbow123, I snooped your profile and you mentioned that you are trying to lose some weight but you are also concerned about T2D. Are you currently dealing with insulin resistance that impacts your sugar/carb goal for the day, or are you just looking for ideas to help cut back on sugar-heavy foods you tend to overeat/which lead to overeating through cravings (or some combination of the two)?
Profile snooping is ok I am looking for the latter of the two. I know I am genetically/biologically at risk for T2D as my grandmother just passed from it so I am very aware of it.
The problem I have as some posters have noted is not the number per se but the fact that it tends to be accompanied by unhealthy habits. I have always had a sweet tooth and struggle with finding foods that satisfy, are still nutritious, but don't require crazy prep (i am a bit lazy lol). For people to say that unless there is a medical reason, there is no reason quite frankly pisses me off because they don't know my body nor do they know what is best for everyone else. If someone knows sugar tends to put them over, that should be respected NOT looked down upon.
While I am sorry that you get upset, you have to look at it in context and part of the problem is the way MFP is set up. The limitations of sugar is based on WHO and USDA recommendations for added sugar. Unfortunately, MFP doesn't delineate between the different types of sugar. It's quite possible that one can be focusing on whole natural foods and still completely blow away sugar. I frequently do this with 3 servings of fruit, veggies, and dairy. All nutrient dense but containing various types of sugar (fructose, glucose, lactose, etc...). And please understand when people saying, you don't need to worry about it unless you have a medical condition aren't advocating to get a diet high in candy bars or generally accepted "junk food".
Overall, there is a pecking order that I personally follow and you might want to consider it. 1. Calories, Protein, Fiber, all others. In your situation, I would probably considered looking at getting a combination of protein and fiber in most meals. Not only will this help with statiety but it will reduce spikes in blood sugar. So if you do feel you need a treat, you can reduce the impacts. From what I read, this is one technique (along with low carb, keto, etc...)... If I recall, they consider it a slow carb diet.0
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