Is it okay to go over sugar intake with just fruits?
kelhea
Posts: 52 Member
To help me eat healthier I end up eating a lot of fruit, i still have veggies in my day but mostly fruit and because of this I'm always over my sugar intake for the day. I usually eat up to 5-7 servings of fruit a day. Is it okay if my sugar intake is over if it's caused by fruit and not other sugars? Or is all this sugar the same and not helping with loosing weight? Thanks!
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Replies
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Unless you have a medical reason to watch your sugar intake or it's causing you to eat more than you burn, you're fine4
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It doesn't matter what kind of sugars you're going over your sugar intake with - as long as you're in a caloric deficit, you will lose weight.6
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yes, fruit is healthy so dont worry about sugar1
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Fruit is a great thing to eat - naturally sweet, with a variety of vitamins, minerals and fibre depending on what you eat. And in general, if you are fitting that much fruit into your calorie allowance and are feeling good, it's probably not a big issue.
Having said that, I think it's possible to eat too much of a good thing. Aussie healthy eating guidelines suggest two fruit and five veg a day. Clearly that's not a prescription and isn't going to be right for everyone, but I think it's a useful guide, so if it was me, I'd look to substitute a veggie snack for a couple of those fruit servings you are eating.
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To help me eat healthier I end up eating a lot of fruit, i still have veggies in my day but mostly fruit and because of this I'm always over my sugar intake for the day. I usually eat up to 5-7 servings of fruit a day. Is it okay if my sugar intake is over if it's caused by fruit and not other sugars? Or is all this sugar the same and not helping with loosing weight? Thanks!
It's fine0 -
As long as it isn't fruit juice. The sugar in fruit is fine as long as you are also getting the fiber by eating the whole fruit.3
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No it is not ok. Sugar regardless where it comes from can have some seriously negative effects. Excessive amount can lead to tooth decay, weight gain and increased triglyceride levels (which can contribute to heart disease and cholesterol) Fructose only type of sugar found in fruits is metabolized in the liver, as opposed to in the blood stream and can play a role in type 2 diabetes. Your liver turns any excess sugar intake into triglycerides that get stored into fat cells throughout your body. Too much sugar including fructose found in fruits can lead to a build up of visceral belly fat that has been linked to type 2 diabetes. Please lower your fruit intake and have a more well balanced diet.6
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I've only very recently started seriously looking into my sugar intake and am now trying to stick to the recommended daily allowance of 25 gr per day. Wow, not easy! I have now swapped my banana for avocado in my daily green smoothie which cuts out about 12 gr (!). I refuse to give up on fruit altogether however, as obviously fruit comes with plenty of good stuff as well.
I can recommend That Sugar Film, for inspiration, I watched it on YouTube.1 -
I agree with melykins2014. Lots of fruit equals lots of sugar period. Treat fruit as desert and keep it to a minimum.2
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The 25 g limit comes from 5% for added sugar. It has nothing to do with calories from fruit (or MFP, of course).
(The WHO recommends 10%, 5% if possible, from added sugar because of the calories foods with added sugar tend to add to the average diet without also adding many nutrients. The calories at issue are partly from sugar, but just as much from fat in many of these foods. The WHO does not claim that sugar itself is an issue or that intrinsic sugars from fruit needs to be cut. Most people eat less fruit than is advised, although 5-7 servings seems like a lot to me. My issue with fruit would be calories and whether you are getting enough protein/healthy fats/fiber overall.)4 -
You should try and stay with in your sugar goals including any fruit you eat. Sugars all the same what ever the source2
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Unless you have a medical reason to watch your sugar intake or it's causing you to eat more than you burn, you're fine
This. I never track sugar personally. I know I'm over nearly everyday on it, eating both fruit and added sugar. Hasn't caused me issues so far.
The good advice I usually see here in MFP is not to track sugar, but concentrate on tracking fiber instead.2 -
This is a great article about sugar and sugars in food and what you should be concenerd about.
Why Sugar is The Worst Thing Ever For You. Seriously. Ever.
Basically it says about sugar and fruit.
Fruit can contain a lot of fructose however when you consume fruit, you are not only consuming fructose (in its natural state), but also consuming fiber and lots of vitamins and minerals. Yes, fruit can have an effect on your blood sugar, it IS sugar. But generally fruit will cause less of a blood sugar spike compared to nutrient-void table sugar or high fructose corn syrup.
Along with that: Fiber is an important part of a balanced diet (ask your bowels), and fruit can contain a lot of it!
Most Americans don't get enough fiber and that may even be more important then protein (since most people get enough protein and than some).
If you're worried about fruit, then Consume fruit that has a low glycemic index/glycemic load to reduce blood sugar spikes and insulin secretion. Consume organic fruit when possible.2 -
Eat it up. It does not matter.3
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I personally don't eat fruit and get what I need through lots of vegetables. A sugar spike for me causes a crash which I can't have when I work alot and try to stay away from caffeine. I don't get to much into what articles and research says 100%. Like myself in all the years I use my own body as the true test. Trial and error. I would suggest to try what you feel and see how your body reacts over time. Everyone reacts differently. Good luck
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Yes, or no, depending on your goals. If you want to cut back on carbs, or sugar, specifically, for health reasons then the sugar in fruit counts like any other sugar would count. If you just want to cut calories, you stay within your calories, and you aren't eating extra fruit instead of adequate amounts of protein and fat, then it doesn't matter. Technically, you ought to be eating some vegetables too.1
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tillerstouch wrote: »
Why would you not listen to this? Please don't just say don't listen to something. This is good advice. Why would you think it's not. The fiber helps the digestion of the sugar and stops spikes.1 -
I typically do not keep an eye on my sugar intake, because very little of my daily intake is refined sugar. And that isn't for weight loss (because, CI/CO is what works), but just for my own personal overall health. Processed sugar isn't inherently evil, but I find the less I consume, the more energy I have. The macros I really keep close tabs on are sodium, fat, and protein. As long as you are feeling good and you're seeing results there is no need to restrict.2
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tillerstouch wrote: »
Why would you not listen to this? Please don't just say don't listen to something. This is good advice. Why would you think it's not. The fiber helps the digestion of the sugar and stops spikes.
Because sugar is sugar. Yes fruit is better for you because it has a lot of nutritional value that most juice losses but its silly advice. And the comment made it sound like the sugar in juice is different then in fruit, and for weight loss calories are calories.0 -
tillerstouch wrote: »
Why would you not listen to this? Please don't just say don't listen to something. This is good advice. Why would you think it's not. The fiber helps the digestion of the sugar and stops spikes.
Unless all you consume is fruit juice, you will get fiber from other sources. Unless you have some kind of medical condition, you don't need to get all worked up about spikes. And sugar is not the worst thing ever for you seriously ever either.4 -
Sugar does NOT cause fat gain unless one is consuming calories over their maintenance. Jeez...melykins2014 wrote: »No it is not ok. Sugar regardless where it comes from can have some seriously negative effects. Excessive amount can lead to tooth decay, weight gain and increased triglyceride levels (which can contribute to heart disease and cholesterol) Fructose only type of sugar found in fruits is metabolized in the liver, as opposed to in the blood stream and can play a role in type 2 diabetes. Your liver turns any excess sugar intake into triglycerides that get stored into fat cells throughout your body. Too much sugar including fructose found in fruits can lead to a build up of visceral belly fat that has been linked to type 2 diabetes. Please lower your fruit intake and have a more well balanced diet.
My mum had heart disease, and you know what? It wasn't sugars fault.
I've lost close to 100lbs and I almost always go over on sugar, I'm not at risk for heart disease or diabetes, am losing fat.
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tillerstouch wrote: »tillerstouch wrote: »
Why would you not listen to this? Please don't just say don't listen to something. This is good advice. Why would you think it's not. The fiber helps the digestion of the sugar and stops spikes.
Because sugar is sugar. Yes fruit is better for you because it has a lot of nutritional value that most juice losses but its silly advice. And the comment made it sound like the sugar in juice is different then in fruit, and for weight loss calories are calories.
The sugar in fruit juice is different than that consumed by eating the entire fruit because juicing strips out the fiber.
Do some research if you want to give people dietary advice.
https://youtu.be/dBnniua6-oM?t=1h13m3s
Nobody argued against CICO. Obviously 200 calories in a chocolate bar equal 200 calories in a bunch of fruit equals 200 calories in whatever else. We are talking about added sugar, which is a huge problem for many people's diets because sugar is horrible for you. Fruit juice is considered to be added sugar by basically every doctor and health organization. Whole fruit is not added sugar.1 -
Someone just posted this on another thread, it also talks about fruit juice.
https://authoritynutrition.com/is-fruit-good-or-bad-for-your-health/0 -
tillerstouch wrote: »tillerstouch wrote: »
Why would you not listen to this? Please don't just say don't listen to something. This is good advice. Why would you think it's not. The fiber helps the digestion of the sugar and stops spikes.
Because sugar is sugar. Yes fruit is better for you because it has a lot of nutritional value that most juice losses but its silly advice. And the comment made it sound like the sugar in juice is different then in fruit, and for weight loss calories are calories.
The sugar in fruit juice is different than that consumed by eating the entire fruit because juicing strips out the fiber.
Do some research if you want to give people dietary advice.https://youtu.be/dBnniua6-oM?t=1h13m3s
Nobody argued against CICO. Obviously 200 calories in a chocolate bar equal 200 calories in a bunch of fruit equals 200 calories in whatever else. We are talking about added sugar, which is a huge problem for many people's diets because sugar is horrible for you. Fruit juice is considered to be added sugar by basically every doctor and health organization. Whole fruit is not added sugar.
Lustig is about as credible as a meth head.
http://www.alanaragonblog.com/2010/01/29/the-bitter-truth-about-fructose-alarmism/0 -
Cerise_Noir read my post again.... I said "excessive" amounts can lead to weight gain etc. And your first sentance you agree with me. I never ever said eating a normal level of sugar (whatever form) causes weight gain, you can consume sugar in your diet and not gain weight but if you have execessive amounts it will do. I also said it can "contribute" to heart disease, diabetes ... I never said it was the only factor that causes heart disease etc but contributes towards it. Good for you losing 100lbs by still consuming sugar above the normal level and l assume you have been tested for heart disease and diabetes. No doubt you have regular glucose tests etc.0
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melykins2014 wrote: »Cerise_Noir read my post again.... I said "excessive" amounts can lead to weight gain etc. And your first sentance you agree with me. I never ever said eating a normal level of sugar (whatever form) causes weight gain, you can consume sugar in your diet and not gain weight but if you have execessive amounts it will do. I also said it can "contribute" to heart disease, diabetes ... I never said it was the only factor that causes heart disease etc but contributes towards it. Good for you losing 100lbs by still consuming sugar above the normal level and l assume you have been tested for heart disease and diabetes. No doubt you have regular glucose tests etc.
Eating ANYTHING in excess will lead to weight gain, which on turn can lead to all the issues everyone has mentioned. The common denominator isn't sugar, it's being obese.0 -
Hornsby ... The original posting was high consumption of fruit which in turn got people talking about sugars especially in fruit. So l focussed on that. Yes eating anything in excessive amounts can lead to weight gain, l totally agree. Being obese however, does not mean you automatically will get such health issues (many slim folks have heart issues and diabetes etc) but you are increasing your % if you are obese. Same as people who smoke, drink alcohol. Stressful life etc. They are increasing their %.0
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So what is an excessive amount?0
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melykins2014 wrote: »Hornsby ... The original posting was high consumption of fruit which in turn got people talking about sugars especially in fruit. So l focussed on that. Yes eating anything in excessive amounts can lead to weight gain, l totally agree. Being obese however, does not mean you automatically will get such health issues (many slim folks have heart issues and diabetes etc) but you are increasing your % if you are obese. Same as people who smoke, drink alcohol. Stressful life etc. They are increasing their %.
5-7 fruits is not that high of consumption esp. When some fruits arent as highbin sugar.0
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