Too much sugar in fruit, is that bad?
kjerome101
Posts: 61 Member
I ALWAYS go over my sugar goal for the day because I eat a lot of fruit, is this bad? Will it make me gain weight or is it ok because it's fruit?
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Replies
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If you need to watch your sugar due to a medical condition or because you're sticking to a particular diet (like keto), then you may need to cut back on the fruit. But many of us don't worry about our sugar goals and prefer to track things like fiber, micros, etc before sugar.3
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Do you have a medical reason to limit sugar?
Sugar, by itself, won't cause you to gain weight. You'll only gain weight if you regularly consume more calories than you're burning. That will happen whether the calories are from carbohydrates, fat, or protein.3 -
Calories are what matter. If you are eating too many sugars and not enough other carbs, proteins and fats then it can impact how you feel, but you will still lose weight. Don't believe all the bad press sugar is getting lately, but do try to have some balance in your macros
Of course too much fruit could have some other rather messy consequences as well.4 -
Your body sees sugar as sugar-- no matter what the source. But, as @diannethegeek says, if it fits your calorie goals and you don't have a medical condition that requires you to limit sugar, you're getting some fiber and micronutrients from fruit that you wouldn't get from mainlining an chocolate bar!1
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janejellyroll wrote: »Do you have a medical reason to limit sugar?
Sugar, by itself, won't cause you to gain weight. You'll only gain weight if you regularly consume more calories than you're burning. That will happen whether the calories are from carbohydrates, fat, or protein.
No medical reason, just want to make sure that I don't eat too much sugar because I thought it would make me gain weight.1 -
kjerome101 wrote: »janejellyroll wrote: »Do you have a medical reason to limit sugar?
Sugar, by itself, won't cause you to gain weight. You'll only gain weight if you regularly consume more calories than you're burning. That will happen whether the calories are from carbohydrates, fat, or protein.
No medical reason, just want to make sure that I don't eat too much sugar because I thought it would make me gain weight.
Assuming you are hitting your calorie goal, going over your sugar goal won't cause you to gain weight.2 -
Great! Thank you everyone for your replies!!!
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No, eating too many calories causes weight gain2
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i hear wat everyones saying, just out of curiosity, how does atkins make u loose weight coz ur counting carbs not calories right?0
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i hear wat everyones saying, just out of curiosity, how does atkins make u loose weight coz ur counting carbs not calories right?
When people lose weight on a low carbohydrate plan, it's still because they're in a calorie deficit. Some people just find it easier to stay in a deficit when they limit their carbohydrates.5 -
Your goals should not be completely weight centered, but should also include concerns about health. I disagree with a lot of the commenters here, because sugar absolutely does matter to your health, and it very rightfully has received bad press.
With that being said - the sugar in whole fruit should not concern you the same way that added sugar does. When you consume naturally occurring sugar in a whole piece of fruit, you're also eating plenty of fiber. The fiber in the fruit helps to slow your digestion of said sugar, and prevents a drastic insulin spike (constantly having too many insulin spikes could eventually lead to issues like diabetes). Added sugar is what you really need to monitor - for women, that's around 25g a day.
Stick to 2-4 servings of fruit a day, to keep your diet balanced (veggies should be consumed more than fruit), and limit fruit juices (it's natural, but it's a very high sugar count with almost no fiber benefit), and you should be fine. From what I understand, the daily recommended value of naturally occurring sugar in whole foods has not been set, but as a rule of thumb, you should keep the amount to about 1/3 of the amount of carbs you consume in a day.
Also, never believe anyone that tries to tell you that the only thing that matters is calories in vs. calories out. Dieticians and nutritionists will all tell you that what the calories are made of matters. More calories of whole, natural foods will make you less likely to gain weight than fewer calories of chemical or additive laden processed foods. Studies have proved it, but the old myth is so planted within our brains, it's hard to shake it.4 -
StorkFootFamily wrote: »Your goals should not be completely weight centered, but should also include concerns about health. I disagree with a lot of the commenters here, because sugar absolutely does matter to your health, and it very rightfully has received bad press.
With that being said - the sugar in whole fruit should not concern you the same way that added sugar does. When you consume naturally occurring sugar in a whole piece of fruit, you're also eating plenty of fiber. The fiber in the fruit helps to slow your digestion of said sugar, and prevents a drastic insulin spike (constantly having too many insulin spikes could eventually lead to issues like diabetes). Added sugar is what you really need to monitor - for women, that's around 25g a day.
Stick to 2-4 servings of fruit a day, to keep your diet balanced (veggies should be consumed more than fruit), and limit fruit juices (it's natural, but it's a very high sugar count with almost no fiber benefit), and you should be fine. From what I understand, the daily recommended value of naturally occurring sugar in whole foods has not been set, but as a rule of thumb, you should keep the amount to about 1/3 of the amount of carbs you consume in a day.
Also, never believe anyone that tries to tell you that the only thing that matters is calories in vs. calories out. Dieticians and nutritionists will all tell you that what the calories are made of matters. More calories of whole, natural foods will make you less likely to gain weight than fewer calories of chemical or additive laden processed foods. Studies have proved it, but the old myth is so planted within our brains, it's hard to shake it.
Strong first post.....
Nope. All that matters for weighlose is calories unless you have a medical condition.
Also sugar doesn't cause diabetes.
Gotta love fear mongering2 -
https://authoritynutrition.com/debunking-the-calorie-myth/
This article puts it simply, but you can find plenty more online if you're interested in why what your calories are made of does matter.
Sugar does not cause diabetes, but too much of it regularly can lead to insulin resistance, which can lead to diabetes.0 -
StorkFootFamily wrote: »https://authoritynutrition.com/debunking-the-calorie-myth/
This article puts it simply, but you can find plenty more online if you're interested in why what your calories are made of does matter.
Sugar does not cause diabetes, but too much of it regularly can lead to insulin resistance, which can lead to diabetes.
In the context of a balanced diet with plenty of fiber added sugar is of no consequence...2 -
Also authority nutrition is not exactly an unbiased legitimate source.4
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StorkFootFamily wrote: »Your goals should not be completely weight centered, but should also include concerns about health. I disagree with a lot of the commenters here, because sugar absolutely does matter to your health, and it very rightfully has received bad press.
With that being said - the sugar in whole fruit should not concern you the same way that added sugar does. When you consume naturally occurring sugar in a whole piece of fruit, you're also eating plenty of fiber. The fiber in the fruit helps to slow your digestion of said sugar, and prevents a drastic insulin spike (constantly having too many insulin spikes could eventually lead to issues like diabetes). Added sugar is what you really need to monitor - for women, that's around 25g a day.
Stick to 2-4 servings of fruit a day, to keep your diet balanced (veggies should be consumed more than fruit), and limit fruit juices (it's natural, but it's a very high sugar count with almost no fiber benefit), and you should be fine. From what I understand, the daily recommended value of naturally occurring sugar in whole foods has not been set, but as a rule of thumb, you should keep the amount to about 1/3 of the amount of carbs you consume in a day.
Also, never believe anyone that tries to tell you that the only thing that matters is calories in vs. calories out. Dieticians and nutritionists will all tell you that what the calories are made of matters. More calories of whole, natural foods will make you less likely to gain weight than fewer calories of chemical or additive laden processed foods. Studies have proved it, but the old myth is so planted within our brains, it's hard to shake it.
Which studies are you referring to?0 -
StorkFootFamily wrote: »Also, never believe anyone that tries to tell you that the only thing that matters is calories in vs. calories out. Dieticians and nutritionists will all tell you that what the calories are made of matters. More calories of whole, natural foods will make you less likely to gain weight than fewer calories of chemical or additive laden processed foods. Studies have proved it, but the old myth is so planted within our brains, it's hard to shake it.
Are you seriously trying to say that if you go out and eat a steady diet of 5000 calories a day of 'whole, natural foods' for the next 6 months that you will not take on a resemblance to a landwhale simply because the foods that you are eating are 'whole and natural' ?!?!?4 -
So, I joined this site because I want to be able to enter my meals into their tracker, and have it tell me a nutritional breakdown of my day (faster than calculating it myself). I saw the thread that said "food and nutrition" and thought, "oh, people who are excited and knowledgeable about healthy foods and nutrition!" My bad. I've only checked a few threads, but I've already read my fair share of misinformation for the day.
I only posted one link that put things simply, but there are plenty others that do a better, or more thorough job of explaining why your calorie content (not just the count) is important. Aside from your calorie content being important to your weight, it is absolutely important to your health. I will leave you to do your own research.
ccrdragon - your hyperbolic example is cute, but I think even you are capable of figuring out that your exaggeration is not what I meant. While calorie content is important, the count obviously does still matter and plays a very large role in both your weight and health.
I wish you all well in your search for weight management, but I think I'll probably look elsewhere for nutritional conversation.2 -
StorkFootFamily wrote: » So, I joined this site because I want to be able to enter my meals into their tracker, and have it tell me a nutritional breakdown of my day (faster than calculating it myself). I saw the thread that said "food and nutrition" and thought, "oh, people who are excited and knowledgeable about healthy foods and nutrition!" My bad. I've only checked a few threads, but I've already read my fair share of misinformation for the day.
I only posted one link that put things simply, but there are plenty others that do a better, or more thorough job of explaining why your calorie content (not just the count) is important. Aside from your calorie content being important to your weight, it is absolutely important to your health. I will leave you to do your own research.
ccrdragon - your hyperbolic example is cute, but I think even you are capable of figuring out that your exaggeration is not what I meant. While calorie content is important, the count obviously does still matter and plays a very large role in both your weight and health.
I wish you all well in your search for weight management, but I think I'll probably look elsewhere for nutritional conversation.
A calorie is simply a way to measure the energy in food. The term "calorie content" is meaningless in the way that you're using it. Nobody is arguing that meeting one's nutritional needs isn't important. But when it comes to weight management, it truly is about calories in and calories out.
If it is challenging for you to cite your sources, it may be better for everyone if you look elsewhere for nutritional conversation. There is so much misinformation about weight loss and nutrition out there, it isn't helpful to people like the OP trying to figure out if sugar will cause weight gain even if one is in a calorie deficit (the original question).5 -
No one claims food choice doesn't matter, that's not what "a calorie is a calorie" even means. You are arguing against a strawman to misrepresent what people here say, why?
Counting sugar grams within the context of a healthy balanced diet is unnecessary, in part because it's not going to be possible to consistently get excessive added sugar on that kind of diet, when you are eating reasonable calories and meeting other requirements.
Limiting fruit within the context of such a diet is particularly unnecessary and there is no credible support for a claim there is (not that that has ever stopped authority nutrition). The WHO and the US Dietary Guidelines recommend no more than 10% of calories (the WHO suggests that 5% might be even better) from added sugar, but say nothing about limiting sugar from vegetables, fruit, and dairy, and their reasoning for the limit -- association with excess calories and lower nutrient/high cal foods -- does not apply to intrinsic sugar. Oh, and about half the calories from most major sources of added sugar other than soda is fat.
Personally, I keep on eye on added sugar (although I've yet to be surprised), but don't care about overall sugar if I'm hitting my protein goal, getting in lots of vegetables and plenty of fiber, and some healthy fats. That's because I understand nutrition (and am happy to discuss it) and don't think how much sugar I eat is the determinant of what's a good diet. I eat lots of fruit in the summer, so have been high on sugar lately (I'm often quite low in the winter). Not going to pass on enjoying the summer fruits or many vegetables for that reason, or worry that by trying to finish off my tomato surplus (I had nearly 700 grams of tomatoes alone a few days ago, LOL) I will eat too much sugar.3 -
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Jane, you're right, I should have cited a source. I normally hesitate to post more than 1 link because I feel like I'm going to insult the reader's intelligence by making it seem like I don't think they're capable of doing their own research (after all, you are adults on the internet). Here is an article simplifying a study from Harvard: http://news.harvard.edu/gazette/story/2012/06/when-a-calorie-is-not-just-a-calorie/
I can't spend any more time on the subject today (I already spent more than I meant to!). Do you have any studies to post that scientifically explain why all calories are treated exactly the same in the body to convince me? I'll be happy to learn something new, and since you've established that it's a requirement to site a source, I'm a little surprised you haven't done it yet.
I only brought up the subject because I saw so many comments along the lines of "it doesn't matter, as long as you burn the calories." I honestly believe that health is more important than weight (and I thought health might be a concern for someone on a "nutrition" board), so I gave the original poster an answer that included information that might be beneficial if she is also concerned about her overall health (that the sugar in fruit is balanced nicely with fiber, so it isn't as much of a concern as added sugar).
I'm sorry I didn't specify that by "calorie content" I meant the food that you're eating (and how nutritionally viable it is) that make up your calorie count. I thought that was kinda obvious.2 -
"Calories" does not simply mean "food." To read "a calorie is a calorie" as "a food is a food" would be your comprehension error. Sadly, that misunderstanding is often used as click bait for headlines and such.
On the GI thing, I think this is interesting. http://wholehealthsource.blogspot.com/2015/04/do-slower-digesting-carbohydrates-make.html Ludwig has been pushing the GI idea for a long time, but it really doesn't seem to hold up. I think any correlation tends to be that foods/diets that tend to be higher GI ALSO tend to be more nutrient-dense or satiating diets, but that it really has nothing to do with GI in general, which shouldn't matter much in a sensible mixed diet, or for healthy people.
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StorkFootFamily wrote: »Jane, you're right, I should have cited a source. I normally hesitate to post more than 1 link because I feel like I'm going to insult the reader's intelligence by making it seem like I don't think they're capable of doing their own research (after all, you are adults on the internet). Here is an article simplifying a study from Harvard: http://news.harvard.edu/gazette/story/2012/06/when-a-calorie-is-not-just-a-calorie/
OK, I searched for the actual study in your article and came up empty. I quickly glanced at few studies by Ebbling and cannot figure out which one the article is based on. I'd rather look at the source instead of a reporter's opinion piece.
Can you please point me in the right direction? Thanks.0 -
Not really, it's refined sugars that you have to watch out for. Many of us are very healthy and maintain healthy body weights year round.0
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singingflutelady wrote: »Also authority nutrition is not exactly an unbiased legitimate source.
With emphasis on the word "legitimate". Authority Nutrition is about as "legitimate" as Dr. Oz.
To the OP: Ignore the scaremongering. You're not going to gain weight from eating fruit as long as you're staying within your calorie goals. There's nothing whatsoever wrong with fruit in moderation as part of an overall balanced diet.0 -
StorkFootFamily wrote: »Jane, you're right, I should have cited a source. I normally hesitate to post more than 1 link because I feel like I'm going to insult the reader's intelligence by making it seem like I don't think they're capable of doing their own research (after all, you are adults on the internet). Here is an article simplifying a study from Harvard: http://news.harvard.edu/gazette/story/2012/06/when-a-calorie-is-not-just-a-calorie/
I can't spend any more time on the subject today (I already spent more than I meant to!). Do you have any studies to post that scientifically explain why all calories are treated exactly the same in the body to convince me? I'll be happy to learn something new, and since you've established that it's a requirement to site a source, I'm a little surprised you haven't done it yet.
I only brought up the subject because I saw so many comments along the lines of "it doesn't matter, as long as you burn the calories." I honestly believe that health is more important than weight (and I thought health might be a concern for someone on a "nutrition" board), so I gave the original poster an answer that included information that might be beneficial if she is also concerned about her overall health (that the sugar in fruit is balanced nicely with fiber, so it isn't as much of a concern as added sugar).
I'm sorry I didn't specify that by "calorie content" I meant the food that you're eating (and how nutritionally viable it is) that make up your calorie count. I thought that was kinda obvious.
The thing is, the very thing you're accusing people of saying is something I have never seen people saying. Don't confuse "all you need to lose weight is a calorie deficit" with "it doesn't matter what you eat as long as you're in a calorie deficit."
While I've seen many helpful (and successful) MFPers say that a deficit is the key to weight loss, it is usually paired with advice like "a good balance of protein and fiber tends to be the key to satiety which helps with adherence." Protein and fiber also help stabilize blood sugar.
I understand your desire to be helpful, but calling out the regular posters here for doling out misinformation when you've clearly failed to do more than skim a few threads is not a great way to join the community.
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Stick to two serves of fruit0
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