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Hot topics! Sugar in fruit
Replies
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Who is eating 100g added sugar a day?
In the states I saw lots of people drinking a 20 oz sweetened beverage. 20 oz Coca Cola is 65 grams of sugar. It doesn't take much effort for those people to get 35 grams more. In the US, in 2013 the per capita consumption of sugar was 94 grams / day. Factor out the small children and the adults are easily consuming more than 100 grams of added sugars / day. That is a lot of added sugar.0 -
In the states I saw lots of people drinking a 20 oz sweetened beverage. 20 oz Coca Cola is 65 grams of sugar. It doesn't take much effort for those people to get 35 grams more. In the US, in 2013 the per capita consumption of sugar was 94 grams / day. Factor out the small children and the adults are easily consuming more than 100 grams of added sugars / day. That is a lot of added sugar.
My mistake. I thought you were referring of people on this thread...0 -
I am entitled to my opinion just like you. I want everyone to be healthy and eat healthy and a tax will help.
You say "sugar" I say "tax"!
I'm no longer arguing it, but will voice my opinion. It is brave to voice an unpopular opinion, so I'll take the admiration. And the congratulations when the tax comes.
Carry on.
It will work as well as the taxes on cigarettes. Don't you know, nobody smokes now....1 -
It will work as well as the taxes on cigarettes. Don't you know, nobody smokes now....
Well if the tax pays for healthcare it would still be a good deal for a lot of people. I love taxes I can avoid.
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I'm actually much more concerned about a third impact and I have no idea how universal it is. In my case, when I cut deserts which accounted for about 2/3rd the sugar in my diet, my overpowering hunger was greatly reduced. Reducing my added sugar further has helped even more. At least in my case the sugar is driving my hunger.
I'm not particularly hungry, no matter how I eat (assuming adequate calories and a balanced diet, which I've always had). I overate for other reasons. I don't really think most people are actually hungry when they are eating adequate calories, even on the SAD.0 -
lemurcat12 wrote: »
I'm not particularly hungry, no matter how I eat (assuming adequate calories and a balanced diet, which I've always had). I overate for other reasons. I don't really think most people are actually hungry when they are eating adequate calories, even on the SAD.
I assure you many have to deal with severe hunger even with modest calorie deficits. It sounds like you don't have that issues and that is great. What I'm not so sure about is if cutting sugar would help others with hunger as much as it helped me.0 -
I assure you many have to deal with severe hunger even with modest calorie deficits. It sounds like you don't have that issues and that is great. What I'm not so sure about is if cutting sugar would help others with hunger as much as it helped me.
I agree with Lemurcat, I never had particular issues with hunger, even on a modest calorie deficit. If someone is struggling with that, I would look at the overall composition of their diet and try to find more satiating foods, add in more proteins and fats or volume through veggies. I wouldn't look and say it was the desserts making me hungry.2 -
WinoGelato wrote: »
I agree with Lemurcat, I never had particular issues with hunger, even on a modest calorie deficit. If someone is struggling with that, I would look at the overall composition of their diet and try to find more satiating foods, add in more proteins and fats or volume through veggies. I wouldn't look and say it was the desserts making me hungry.
I had "hunger" issues in the beginning until I realized it was more a desire to feel full than hunger. When I go over calories it's still more for that reason than for hunger. I rarely feel hunger.4 -
I didn't replace any calories, I only cut the deserts (and more sugar since then). I didn't make other changes other than to stop snacking on nuts. I'm eating less and have much less hunger. The less added sugar I have the less hunger. Overall I'm eating about 500 kc a day less without the hunger I used to have. I still feel some hunger at times if I haven't eaten for a while, it is just not a driving hunger.
I didn't understand what was going on at first. I have experimented by having an ice cream cone a couple weeks ago, about 20 grams of added sugar. My hunger was much higher a couple hours after that, but not as bad as I used to have. I still eat 3 to 4 servings of fruit in the morning, but that doesn't seem to cause problems. My morning meal is very high in fiber, so that probably helps. It is the same morning meal except it only has 5 grams of added sugar now vs. 17 grams before. My breakfast is large, about 750 kc. Lunch is about the same size or little larger. Supper is normally pretty light, maybe 400 kc. Total averages around 2200 kc / day. Before I was eating closer to 2700 kc / day.
Overall my added sugar wasn't that high, often less than 50 grams a day. I'm just doing better on less than 10 grams a day of added sugar. It is pretty hard to avoid all added sugar unless you make everything from scratch. So things like salad dressing and other sauces still add sugar,
I realize that my approach may not work for others. I just seem to be very hunger driven as my added sugar gets higher. I'm also eating well above my BMR. However I'm experiencing a much higher satiaty level on the same diet sans a bunch of the sugary stuff.
So is salad dressing one of the things you cut out? Because that's sugar you're consuming with vegetables, that have fiber and nutrients. Like fruit.
Also, I'm not sure how your morning meal can be the same if the sugar content changed.
Honestly, it sounds like you're conflating cravings for hyperpalatable foods (dessert) with real hunger. If I eat Cheez-Its, I crave more, even if I just had a filling meal.2 -
Well if the tax pays for healthcare it would still be a good deal for a lot of people. I love taxes I can avoid.
How about instead of a tax to punish sugar consumption, you give a tax break to those who can maintain a healthy lifestyle. Healthy weight, waist to height ratio, waist to hips ratio, don't smoke, drink occasionally. I live a very healthy lifestyle that OMG includes added sugar. Why the hell should I be taxed for that. Asinine!7 -
How about instead of a tax to punish sugar consumption, you give a tax break to those who can maintain a healthy lifestyle. Healthy weight, waist to height ratio, waist to hips ratio, don't smoke, drink occasionally. I live a very healthy lifestyle that OMG includes added sugar. Why the hell should I be taxed for that. Asinine!
You've got my vote!0 -
How about instead of a tax to punish sugar consumption, you give a tax break to those who can maintain a healthy lifestyle. Healthy weight, waist to height ratio, waist to hips ratio, don't smoke, drink occasionally. I live a very healthy lifestyle that OMG includes added sugar. Why the hell should I be taxed for that. Asinine!
Because the unfit and irrational far outnumber the fit and rational.2 -
sunnybeaches105 wrote: »
Because the unfit and irrational far outnumber the fit and rational.
I tell you just the idea of it infuriates me. So f@%*ing stupid.
Actually not stupid, very smart money grab from a government that would employ it...0 -
Added sugars are bad and should be taxed heavily. People can't just eat added sugars and be allowed to get away with it! That has to end! Must be stopped and the sooner the better. Think of the children eating ice cream and Snicker bars, handed to them, tax-free! It almost makes you want to cry, doesn't it? Bad parents. Bad America. Terrible for healthcare as well as health.
Fructose, glucose, galactose...any natural sugar is fine and shouldn't be taxed unless it is concentrated artificially to kill children, because that really is evil. A high tax on added sugars and any artificial kind of sugar is long overdue.
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mskessler89 wrote: »
So is salad dressing one of the things you cut out? Because that's sugar you're consuming with vegetables, that have fiber and nutrients. Like fruit.
Also, I'm not sure how your morning meal can be the same if the sugar content changed.
Honestly, it sounds like you're conflating cravings for hyperpalatable foods (dessert) with real hunger. If I eat Cheez-Its, I crave more, even if I just had a filling meal.
Breakfast is the easiest meal to remove sugar from. I used to sweeten my oatmeal, I don't anymore and in fact it doesn't taste that different. I do allow my self about 10 grams of added sugar a day. For breakfast I get 2 grams from dark chocolate when I add that to my cereal. As far as salads go, I never liked dressings much, so I generally don't use very much. When you avoid mayo, it cuts out a lot. However I do like an onion dressing, if I use that it is another 2 or 3 grams of added sugar. (Normally I prefer cheese on my salad to dressing, heck I prefer cheese on just about anything, at least the cheese here isn't sweetened, although it isn't that great either.)
I wasn't conflating hunger at all. It is a very common problem and there are lots of lists of things to do to combat hunger. I've never had that much of a sweet tooth, however I do like ice cream which was my typical dessert. I just know now that too much sugar creates hunger at least for me.0 -
Breakfast is the easiest meal to remove sugar from. I used to sweeten my oatmeal, I don't anymore and in fact it doesn't taste that different. I do allow my self about 10 grams of added sugar a day. For breakfast I get 2 grams from dark chocolate when I add that to my serial. As far as salads go, I never liked dressings much, so I generally don't use very much. When you avoid mayo, it cuts out a lot. However I do like an onion dressing, if I use that it is another 2 or 3 grams of added sugar.
I wasn't conflating hunger at all. It is a very common problem and there are lots of lists of things to do to combat hunger. I've never had that much of a sweet tooth, however I do like ice cream which was my typical dessert. I just know now that too much sugar creates hunger at least for me.
But the foods you listed aren't just straight sugar. They are sugar, salt and fat. So why single out sugar?2 -
WinoGelato wrote: »
I agree with Lemurcat, I never had particular issues with hunger, even on a modest calorie deficit. If someone is struggling with that, I would look at the overall composition of their diet and try to find more satiating foods, add in more proteins and fats or volume through veggies. I wouldn't look and say it was the desserts making me hungry.
Sorry but that doesn't make any sense. I tried a lot of things, nothing worked. Cut the sugar and then hunger is gone. It isn't composition of diet because if it was I would still be hungry. Anyway my diet isn't that random, except for breakfast it is basically a Japanese diet now. In my case I'm 100% certain it was the extra sugar making me hungry. I understand that it is hard to believe, I didn't believe it myself for weeks. Less food would normally mean more hunger. However when I cut more added sugar my feelings of being satiatied improved.
Anyway, it works for me and at least while I'm living in Japan, cutting sugar is easy. It would probably be much harder to do in the states.0 -
How about instead of a tax to punish sugar consumption, you give a tax break to those who can maintain a healthy lifestyle. Healthy weight, waist to height ratio, waist to hips ratio, don't smoke, drink occasionally. I live a very healthy lifestyle that OMG includes added sugar. Why the hell should I be taxed for that. Asinine!
You are almost convincing me that sugar is actually addictive.0 -
You are almost convincing me that sugar is actually addictive.
???0 -
Sorry but that doesn't make any sense. I tried a lot of things, nothing worked. Cut the sugar and then hunger is gone. It isn't composition of diet because if it was I would still be hungry. Anyway my diet isn't that random, except for breakfast it is basically a Japanese diet now. In my case I'm 100% certain it was the extra sugar making me hungry. I understand that it is hard to believe, I didn't believe it myself for weeks. Less food would normally mean more hunger. However when I cut more added sugar my feelings of being satiatied improved.
Anyway, it works for me and at least while I'm living in Japan, cutting sugar is easy. It would probably be much harder to do in the states.
But, and I'll say it again, you did not JUST cut out sugar. You cut out sugar, fat and salt. So, again, why single out sugar?0 -
Sorry but that doesn't make any sense. I tried a lot of things, nothing worked. Cut the sugar and then hunger is gone. It isn't composition of diet because if it was I would still be hungry. Anyway my diet isn't that random, except for breakfast it is basically a Japanese diet now. In my case I'm 100% certain it was the extra sugar making me hungry. I understand that it is hard to believe, I didn't believe it myself for weeks. Less food would normally mean more hunger. However when I cut more added sugar my feelings of being satiatied improved.
Anyway, it works for me and at least while I'm living in Japan, cutting sugar is easy. It would probably be much harder to do in the states.
The white rice is going to kill you though, and watch out for the hidden sugar in sushi rice. You may also want to read the ingredients lists on the snacks.
Cutting sugar is very easy in the states.2 -
But, and I'll say it again, you did not JUST cut out sugar. You cut out sugar, fat and salt. So, again, why single out sugar?
No one ever seems to address this point. @lemurcat12 makes it quite often. Strange...2 -
WinoGelato wrote: »
I agree with Lemurcat, I never had particular issues with hunger, even on a modest calorie deficit. If someone is struggling with that, I would look at the overall composition of their diet and try to find more satiating foods, add in more proteins and fats or volume through veggies. I wouldn't look and say it was the desserts making me hungry.
Yeah, I feel like a lot of people fail to do what seems to me common sense and look at the overall diet. Like the poster recently who wasn't full 'til lunch on a breakfast of a bowl of cereal and what seemed to be no vegetables in the diet. Well, sure, that seems commonplace to me, but it doesn't mean that carbs make you hungry. It means that protein and (typically) more calories can help.
And if one gets hungry after eating sugar when one wouldn't be, don't eat it if it bugs you. I think that's unusual, though. I eat dessert when I'm not hungry anyway and it makes me more full, not less.0 -
How about instead of a tax to punish sugar consumption, you give a tax break to those who can maintain a healthy lifestyle. Healthy weight, waist to height ratio, waist to hips ratio, don't smoke, drink occasionally. I live a very healthy lifestyle that OMG includes added sugar. Why the hell should I be taxed for that. Asinine!
Works for me!0 -
I am eating more fruit now then I ever have. I don't really care how much sugar is in it because it is natural. I love fruit with yogurt. This has become my new treat.1
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Breakfast is the easiest meal to remove sugar from.
I've never eaten a sugary breakfast (or really any sugary meal -- I find it odd that lunch or dinner would be hard to remove sugar from, if you mean added sugar, or that there'd even be much there in the first place). I usually do have some fruit with breakfast, so I guess that's sugar (today's breakfast was leftover turkey, zucchini, cottage cheese, and cherries). I also have vegetables with all meals when I can, so more sugar.As far as salads go, I never liked dressings much, so I generally don't use very much. When you avoid mayo, it cuts out a lot. However I do like an onion dressing, if I use that it is another 2 or 3 grams of added sugar. (Normally I prefer cheese on my salad to dressing, heck I prefer cheese on just about anything, at least the cheese here isn't sweetened, although it isn't that great either.)
I like dressing and sometimes cheese. I make dressing of vinegar and oil or maybe add some mustard. I find it odd that you'd consider dressing a source of sugar (some are, but it's easy to avoid). Personally, I generally don't use pre-made dressings and I despise sweet tasting dressings (fruit vinaigrette or honey mustard, blech). Mayo has no sugar, or shouldn't (I'm not really a fan, but I've made it from time to time). Sweetened cheese? Weird, where is cheese typically sweetened? (I'm in the US, and I don't eat "sweetened cheese" so if you are saying it's not in Japan, that's hardly something unusual.)
I don't find it hard to avoid hunger at all. I tend to think that most people with hunger issues are really dealing with a "want to eat" issue or eat a poor diet. I understand that some subset of people have issues with carbs, even carbs with fiber. I find this odd, in that I doubt people in societies without an overabundance of food are starving on high carb diets, but I accept it's a thing in the current context that we live in.0 -
If I were to eat a T of straight sugar I doubt it would make me hungry...1
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WinoGelato wrote: »
No one ever seems to address this point. @lemurcat12 makes it quite often. Strange...
They can't because the second they do their whole theory/argument is moot...
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Sorry but that doesn't make any sense. I tried a lot of things, nothing worked. Cut the sugar and then hunger is gone. It isn't composition of diet because if it was I would still be hungry. Anyway my diet isn't that random, except for breakfast it is basically a Japanese diet now. In my case I'm 100% certain it was the extra sugar making me hungry. I understand that it is hard to believe, I didn't believe it myself for weeks. Less food would normally mean more hunger. However when I cut more added sugar my feelings of being satiatied improved.
Anyway, it works for me and at least while I'm living in Japan, cutting sugar is easy. It would probably be much harder to do in the states.
So I'm really not understanding this hunger thing, help me out. When were you hungry? At meal times? After not eating for a while? Were you hungry after dinner, eating ice cream, it didn't fill you up, so you are contributing the perpetual hunger to the sugar? Or were you satiated after eating all the other foods you ate that day, ate some ice cream, and then became hungry again? I really don't understand and would like to get more details as to why you directly associate the hunger with the dessert consumption (and particularly the sugar in the dessert and not the fat or other components).1 -
Interesting thread!
Answer to OP: An active person can safely consume 50g of Fructose per day, which appears to be the limiting factor in sugar consumption (i.e. you could eat 500g of glucose per day without ill effect assuming adequate nutrition on an isocaloric diet).
Re: "Sugar makes me hungry." Two points.
1) I think many people, particularly in the overweight population, do not know what actual hunger feels like, and mistakes a psychological craving for food for actual physical hunger. On the other hand, people with severe insulin/leptin resistance (many/most obese individuals) may experience physical hunger even eating at a caloric surplus (fortunately this is resolvable rapidly through visceral fat loss). It is possible that the impaired ability to metabolize sugar plays a role in reports of sugar making people hungry, although that issue is really overshadowed by the larger health concerns such a state brings about.
2) Many people ignore the role of caloric density in satiety. Eating 1000 calories of table sugar will not fill you up the same way eating 1000 calories of cucumber will. The former could be consumed in a matter of minutes and leave the stomach relatively empty, while 1000 calories of cucumber is more than most people could consume in a day. So yes, switching from a 150 calorie soda to 2 pounds of cucumber will result in you being less hungry, despite the fact that the number of calories is the same. Perhaps this is partially due to how rapidly sugar is metabolized, but I suspect it has more to do with the physical presence of food in the stomach. Anecdotally, my last diet was 1250 calories/day as a very active (~10 hrs weight training+3 hours cardio/week) and fairly muscular individual, and I had 0 hunger issues, because it consisted of ~1.5 pounds of chicken, a pound of cucumber, and a small quantity of other foods... it was actually fairly difficult to eat all of that in a day.0
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