Natural Sugar (fruit/milk) vs Added Sugars
taviyiya
Posts: 4 Member
Hello Everyone,
I have been using MFP for logging my foods, but have a few issues with my sugar intake.
I know that you shouldn't overload your diet with fruit, but I now feel hesitant to eat a lot of fruit/milk due worrying about going over my intake. For example, after a cup of milk, banana, and 3/4 cup of blackberries, I have went through almost 85% of my sugar limit.
The only added sugar I eat is a tsp of turbinado sugar in my oatmeal and the 1-2 grams in misc veggies, etc). The total amount of added sugars in my meals combined is about 8-10 grams.
How do you all handle the issue with sugar? Do you differentiate between natural sugars and added sugars? Any advice you can give about counting mine?
Thank you!
I have been using MFP for logging my foods, but have a few issues with my sugar intake.
I know that you shouldn't overload your diet with fruit, but I now feel hesitant to eat a lot of fruit/milk due worrying about going over my intake. For example, after a cup of milk, banana, and 3/4 cup of blackberries, I have went through almost 85% of my sugar limit.
The only added sugar I eat is a tsp of turbinado sugar in my oatmeal and the 1-2 grams in misc veggies, etc). The total amount of added sugars in my meals combined is about 8-10 grams.
How do you all handle the issue with sugar? Do you differentiate between natural sugars and added sugars? Any advice you can give about counting mine?
Thank you!
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Replies
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Unless you have a specific medical need, stop worrying about sugar and track something else.9
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I don't even track sugar, I swapped it out for iron on my profile instead. Are you diabetic? If not, I wouldn't worry about going over on sugar, especially considering it's from fruit and milk.2
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Do you have a medical reason to limit sugar? If not, many people have found success here just disregarding it and tracking something else instead (I track fiber). I don't differentiate between the two and exceeded the default setting for sugar many times when I was losing weight. As long as you're meeting your nutritional needs and you don't have a medical issue, I think you will be fine.1
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Everyone on this thread is correct!
However to answer your question...Sugar is sugar. The only difference between natural sugar and added is that natural sugars have fiber. The fiber slows down the digestion of these sugars and doesn't overload your insulin levels all at once.
Don't worry about sugar intake unless you have to. It's a pain in the butt.0 -
I don't track sugar OR sodium intake. No issues. Unless there is a specific medical reason, as previously stated, don't worry about it.
Sugar can indeed be very bad for you, particularly if you are not actively burning it. If you are exercising regularly though, your body will NEED to replenish the glycogen stores. Your brain runs on glucose and carbs. And, you need more sodium than what MFP allows for, as well.
Manage your macros (protein, fats, carbs.) As one previous poster stated, track other things. I tend to track fiber more, as that is what helps us eliminate all the bad stuff, and also balance our carbs/sugars in our system in a more healthy manner.1 -
Thanks everyone! This helps.
I honestly do not have a medical need at the moment. My blood pressure runs on the low side and my sugar is average, I am guessing (I rarely check). I do have a family history of diabetes. My parents have been diagnosed as pre-diabetic, but both my grandparents four of my aunt-uncles, and a few cousins had full blown diabetes.
I'm trying to do my best to prevent that from happening since I have a sweet tooth, so I wanted to track my sugar better. I know our body interprets natural fruit sugar/added sugar, fructose, the same way regardless of the source, but since natural sugars have vitamins, fiber and other minerals, I know they can somehow help offset.
I think I will try to match my sugar and fiber intake ratio (as someone suggested) and try to keep an eye on it. I don't feel comfortable ignoring it due to my family history.
As for the added sugars, I will make sure they don't go over 24g, the max daily intake stated by the American Heart Association.
Thanks again for the advice. I will try not to be so hard on myself about the sugar ratios.0 -
I only pay attention to added sugar.1
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Thanks everyone! This helps.
I honestly do not have a medical need at the moment. My blood pressure runs on the low side and my sugar is average, I am guessing (I rarely check). I do have a family history of diabetes. My parents have been diagnosed as pre-diabetic, but both my grandparents four of my aunt-uncles, and a few cousins had full blown diabetes.
I'm trying to do my best to prevent that from happening since I have a sweet tooth, so I wanted to track my sugar better. I know our body interprets natural fruit sugar/added sugar, fructose, the same way regardless of the source, but since natural sugars have vitamins, fiber and other minerals, I know they can somehow help offset.
I think I will try to match my sugar and fiber intake ratio (as someone suggested) and try to keep an eye on it. I don't feel comfortable ignoring it due to my family history.
As for the added sugars, I will make sure they don't go over 24g, the max daily intake stated by the American Heart Association.
Thanks again for the advice. I will try not to be so hard on myself about the sugar ratios.
Eating sugar doesn't give you diabetes. In most cases it's either inherited, or a result of being overweight. Are your diabetic family members overweight or obese?0 -
Thanks everyone! This helps.
I honestly do not have a medical need at the moment. My blood pressure runs on the low side and my sugar is average, I am guessing (I rarely check). I do have a family history of diabetes. My parents have been diagnosed as pre-diabetic, but both my grandparents four of my aunt-uncles, and a few cousins had full blown diabetes.
I'm trying to do my best to prevent that from happening since I have a sweet tooth, so I wanted to track my sugar better. I know our body interprets natural fruit sugar/added sugar, fructose, the same way regardless of the source, but since natural sugars have vitamins, fiber and other minerals, I know they can somehow help offset.
I think I will try to match my sugar and fiber intake ratio (as someone suggested) and try to keep an eye on it. I don't feel comfortable ignoring it due to my family history.
As for the added sugars, I will make sure they don't go over 24g, the max daily intake stated by the American Heart Association.
Thanks again for the advice. I will try not to be so hard on myself about the sugar ratios.
Big family tree of type 2 also and I used to have higher glucose numbers myself. For me, losing the extra pounds (around 50 of them), was the key to getting my glucose numbers stabilized (80s). If your numbers are good I'd just focus on getting your weigh into the healthy range and then maybe talk to your doctor about a blood work schedule to make sure everything stays good (I go in every 6 months ).1 -
I track fiber because I have a hard time meeting the goals without actively trying. The sugar goal is garbage.0
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Diabetes runs rampant in my family as well. I also try not to get too much sugar but I dont beat myself up too much if I go a little over.
from Diabetes.org
"
Myth: If you are overweight or obese, you will eventually develop type 2 diabetes.
Fact: Being overweight is a risk factor for developing this disease, but other risk factors such as family history, ethnicity and age also play a role. Unfortunately, too many people disregard the other risk factors for diabetes and think that weight is the only risk factor for type 2 diabetes. Most overweight people never develop type 2 diabetes, and many people with type 2 diabetes are at a normal weight or only moderately overweight.
Myth: Eating too much sugar causes diabetes.
Fact: The answer is not so simple. Type 1 diabetes is caused by genetics and unknown factors that trigger the onset of the disease; type 2 diabetes is caused by genetics and lifestyle factors.
Being overweight does increase your risk for developing type 2 diabetes, and a diet high in calories from any source contributes to weight gain. Research has shown that drinking sugary drinks is linked to type 2 diabetes.
The American Diabetes Association recommends that people should avoid intake of sugar-sweetened beverages to help prevent diabetes. Sugar-sweetened beverages include beverages like:
regular soda
fruit punch
fruit drinks
energy drinks
sports drinks
sweet tea
other sugary drinks.
These will raise blood glucose and can provide several hundred calories in just one serving!
See for yourself:
Just one 12-ounce can of regular soda has about 150 calories and 40 grams of carbohydrate. This is the same amount of carbohydrate in 10 teaspoons of sugar!
One cup of fruit punch and other sugary fruit drinks have about 100 calories (or more) and 30 grams of carbohydrate.
- See more at: http://www.diabetes.org/diabetes-basics/myths/?loc=db-slabnav#sthash.VeFlhtwT.dpuf "0 -
I don't track sugar. I would only worry about added sugar, but honestly I don't worry about added sugar either. Unless you are diabetic or have a specific health reason to limit sugar then I wouldn't worry about overloading your diet with fruit.0
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I don't track sugar but then again I don't eat many sweets. I do eat fruit and drink milk. If you're tracking calories and eating plenty of whole foods then I wouldn't bother.0
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I track sugar but I primarily kept my eye on it when I was diabetic. Otherwise as long as I'm under calories, atm it doesn't matter.
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My grand parents and my dad weren't overweight. My mother and some of my other family members are a little on the hefty side, but not bad. Diabetes in my family is common, but we haven't really talked about it as much as we should.
I am actually at a healthy weight already, but I still want to lose 10 lbs. As for my numbers, I rarely check, which is probably the problem. When I did check, they were always normal.
I will go to my doctor and see if I can get blood work done so I can pin point where my trouble areas that I need to watch out for (or if I shouldn't worry at all). The only thing I was told about my eating habits was by my cardiologist telling me to not skip the salt since my blood pressure runs low.
Thanks again.2 -
I_Will_End_You wrote: »I don't even track sugar, I swapped it out for iron on my profile instead. Are you diabetic? If not, I wouldn't worry about going over on sugar, especially considering it's from fruit and milk.
@I_Will_End_You Does this mean you no longer see your sugar intake at all? If so, how did you do that? Thanks!
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I watch my added sugar, but don't worry too much about sugar that is in fruit or milk. For me, I have found too much sugar is inflammatory, especially if there are no other nutrients along with it. Like drinking pop, or eating candy for example. But if there is protein, fat or fiber with it, the sugar doesn't bother me. I have also noticed since cutting added sugar that my teeth are doing much better, which I never expected.
Most of my sugar comes from fruit and milk, and for me it has been a big help in how I feel compared to when I drank pop and ate sweets. Personally I am really surprised at what a difference it makes for me.1 -
Hello Everyone,
I have been using MFP for logging my foods, but have a few issues with my sugar intake.
I know that you shouldn't overload your diet with fruit, but I now feel hesitant to eat a lot of fruit/milk due worrying about going over my intake. For example, after a cup of milk, banana, and 3/4 cup of blackberries, I have went through almost 85% of my sugar limit.
The only added sugar I eat is a tsp of turbinado sugar in my oatmeal and the 1-2 grams in misc veggies, etc). The total amount of added sugars in my meals combined is about 8-10 grams.
How do you all handle the issue with sugar? Do you differentiate between natural sugars and added sugars? Any advice you can give about counting mine?
Thank you!
Just to level set, added sugars are not just the tsp you add to coffee or whatever,
ADDED SUGARS
To build a healthy eating style and stay within your calorie needs, choose foods and beverages with less added sugars. Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include natural sugars found in milk and fruits.
Most of us eat and drink too many added sugars from the following foods:
beverages, such as regular soft drinks, energy or sports drinks, fruit drinks, sweetened coffee and tea
candy
cakes
cookies and brownies
pies and cobblers
sweet rolls, pastries, and donuts
ice cream and dairy desserts
sugars, jams, syrups, and sweet toppings
- See more at: http://www.choosemyplate.gov/added-sugars#sthash.HEjHRtEe.dpuf
From this article: http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/sugar-and-substitutes/added-sugar-what-you-need-to-know.html
How much added sugar is too much?
Your body needs a certain amount of calories each day for energy. Think of this as your daily calorie goal. Different people have different daily calorie goals. For example, an adult athlete needs more calories than an active child.
Most of the calories you eat or drink are used to meet your body’s nutrient needs. However, added sugars in foods and drinks add calories that provide little or no nutritional value. These calories are sometimes called “empty calories.” A small amount of empty calories in your diet is okay, but you may gain weight if you eat or drink too many empty calories.
The U.S. Department of Agriculture's website ChooseMyPlate.gov lists recommended daily limits for empty calories. These limits are based on a person’s age and gender. For example, the recommended daily limit for women 31 to 50 years of age is no more than 160 empty calories each day. That is 10 teaspoons of added sugar each day. The recommended daily limit for men 31 to 50 years of age is no more than 265 empty calories each day. That is about 17 teaspoons of added sugar each day. These empty calorie limits are for a person who gets less than 30 minutes of moderate physical activity (for example, brisk walking, water aerobics) most days.1 -
Packerjohn wrote: »Hello Everyone,
I have been using MFP for logging my foods, but have a few issues with my sugar intake.
I know that you shouldn't overload your diet with fruit, but I now feel hesitant to eat a lot of fruit/milk due worrying about going over my intake. For example, after a cup of milk, banana, and 3/4 cup of blackberries, I have went through almost 85% of my sugar limit.
The only added sugar I eat is a tsp of turbinado sugar in my oatmeal and the 1-2 grams in misc veggies, etc). The total amount of added sugars in my meals combined is about 8-10 grams.
How do you all handle the issue with sugar? Do you differentiate between natural sugars and added sugars? Any advice you can give about counting mine?
Thank you!
Just to level set, added sugars are not just the tsp you add to coffee or whatever,
ADDED SUGARS
To build a healthy eating style and stay within your calorie needs, choose foods and beverages with less added sugars. Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include natural sugars found in milk and fruits.
Most of us eat and drink too many added sugars from the following foods:
beverages, such as regular soft drinks, energy or sports drinks, fruit drinks, sweetened coffee and tea
candy
cakes
cookies and brownies
pies and cobblers
sweet rolls, pastries, and donuts
ice cream and dairy desserts
sugars, jams, syrups, and sweet toppings
- See more at: http://www.choosemyplate.gov/added-sugars#sthash.HEjHRtEe.dpuf
From this article: http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/sugar-and-substitutes/added-sugar-what-you-need-to-know.html
How much added sugar is too much?
Your body needs a certain amount of calories each day for energy. Think of this as your daily calorie goal. Different people have different daily calorie goals. For example, an adult athlete needs more calories than an active child.
Most of the calories you eat or drink are used to meet your body’s nutrient needs. However, added sugars in foods and drinks add calories that provide little or no nutritional value. These calories are sometimes called “empty calories.” A small amount of empty calories in your diet is okay, but you may gain weight if you eat or drink too many empty calories.
The U.S. Department of Agriculture's website ChooseMyPlate.gov lists recommended daily limits for empty calories. These limits are based on a person’s age and gender. For example, the recommended daily limit for women 31 to 50 years of age is no more than 160 empty calories each day. That is 10 teaspoons of added sugar each day. The recommended daily limit for men 31 to 50 years of age is no more than 265 empty calories each day. That is about 17 teaspoons of added sugar each day. These empty calorie limits are for a person who gets less than 30 minutes of moderate physical activity (for example, brisk walking, water aerobics) most days.
I don't like how that familydoctor guy is conflating calories and foods. And in fact, only a very small amount of the calories you eat are needed for nutrition. 0.8 g per kg of protein minimum for a sedentary person, 0.4 g per lb of fat and if you eat a variety of vegetables you can get your micros with another 200-300 calories or throw in a multivitamin and need even less. If you wanted you could fill half your day's calories or even more with "empty" ones and still get all the nutrients your body needs if you take a bit of time to choose what the nutritious foods are going to be.
And anyway, you would probably die of lack of calories a lot faster than lack of micronutrient X, Y or Z.0 -
There's no reason to limit fruit in your diet as long as you are eating other stuff. The majority of my diet consists of fruit. In the mornings and afternoons I have fruit as the main course, paired with a healthy fat. I have fruit in the evenings as dessert. Fruit satisfied my sweetooth, and since eating this way have steadily lost weight. I usually have a banana, and apple, strawberries, blueberries, blackberries, and fresh pineapple daily. My sugar intake is usually around 200g - give or take. Though fruit is high in sugar, it's also high in fiber and very satisfying when paired with cashews, organic cheese, or avocado.
I do differentiate between natural and added sugars, and I do try to avoid added sugars.1 -
200 g/day of sugar ? Way off the chart of any epidemiology I've read.0
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With your family history it pays to understand the total carbs you are getting in your diet daily. Really, it's the total carb count that matters most to diabetics.0
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Lessee. 23 grams of sugar in an apple. So 200g from produce would be ten apples a day, for a total of 1,100 calories. I imagine the organic cheese has to sneak it's way in there somehow.0
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Lessee. 23 grams of sugar in an apple. So 200g from produce would be ten apples a day, for a total of 1,100 calories. I imagine the organic cheese has to sneak it's way in there somehow.
While she did downgrade her sugar consumption to 50 g, it's not hard to get up to 200 g of sugar when one eats a lot of mangoes. I'm sure I ate at least three per day when I was in Costa Rica:
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50g is my regular daily consumption. I make fresh juice in the morning, and usually eat a banana. For lunch I usually have an apple, some strawberries, blueberries, and blackberries. If I had the energy the night before to get it ready, I may have a couple of kiwi as well. The other stuff gets prepped on Sunday so it's grab and go. Usually kiwi doesn't last long in the house prepped. For dessert I usually have more berries. The sugar adds up quickly. At least twice a week I will get something more exotic, like mango (Kshama2001 - really craving one now lol), pomegranate, or cherries and will have either the entire fruit or a bowl full (cherries), so I know I do go over 200g occasionally but have not had adverse effects. Though, I'm healthy with good bloodwork and no need to watch sugar. Have had high sugar days the night before bloodwork and have not had elevated readings from it, as I tend to eat continuous the day before tests since I have to fast test day.0
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