Fruit sugar
Eloise2968
Posts: 5 Member
I eat a lot of fruit and then I look at my macros and and really shocked about how high the levels are. I'm still slightly unsure whether I should be worrying about the sugar from my fruit and veg (this is non processed and a lot of the time eaten raw) I don't feel any negative side effects physically but I don't want it to be doing my body any harm.
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Replies
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Sugar is sugar no matter where it comes from. Sugar isn't poison. Don't track sugar unless you have to (been told by doctor). Eat a varied diet and get in all the nutrition you need every day.4
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So I kind of disagree with the thought "sugar is sugar". Natural sugars come from nutrient-dense food (milk and fruit). These types of food have fiber and/or protein which can affect the way the sugar is absorbed in the body a little bit, and they also have other good things for you. There are also all type of studies now tying added sugar to chronic disease. So I would say avoid added sugar, especially in junk food, when you can and fruit is OK with a balanced diet.
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According to different world authorities your daily sugar recommendations exclude sugar found naturally in fruit, veg and dairy. It is the added sugar in food you need to worry about. Unless you have a medical condition and your doctor has told you to watch all sugar intake don't feel guilty about a few pieces of fruit a day. Dried fruit and fruit juice however should be limited.1
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cuadrado12 wrote: »So I kind of disagree with the thought "sugar is sugar". Natural sugars come from nutrient-dense food (milk and fruit). These types of food have fiber and/or protein which can affect the way the sugar is absorbed in the body a little bit, and they also have other good things for you. There are also all type of studies now tying added sugar to chronic disease. So I would say avoid added sugar, especially in junk food, when you can and fruit is OK with a balanced diet.
If I put cane sugar on my cereal, it's bad sugar, but if I eat the sugar cane, it's good sugar. How does that work? They are the same thing: sugar.3 -
If you eat the sugar cane you are also eating phytonutrients, minerals and dietary fibre. These things slow down sugar absorption eliminating or lessening sugar spikes in the blood.1
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cuadrado12 wrote: »So I kind of disagree with the thought "sugar is sugar". Natural sugars come from nutrient-dense food (milk and fruit). These types of food have fiber and/or protein which can affect the way the sugar is absorbed in the body a little bit, and they also have other good things for you. There are also all type of studies now tying added sugar to chronic disease. So I would say avoid added sugar, especially in junk food, when you can and fruit is OK with a balanced diet.
If I put cane sugar on my cereal, it's bad sugar, but if I eat the sugar cane, it's good sugar. How does that work? They are the same thing: sugar.
I'm not sure I would say good sugar vs. bad sugar. I was just recommending to limit added sugars, which even the World Health Organization has recommended. Also, cane sugar is only made of sugar. A sugar cane stick has other nutrients, like fiber, protein, calcium, potassium and iron, in addition to the sugar.
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cuadrado12 wrote: »cuadrado12 wrote: »So I kind of disagree with the thought "sugar is sugar". Natural sugars come from nutrient-dense food (milk and fruit). These types of food have fiber and/or protein which can affect the way the sugar is absorbed in the body a little bit, and they also have other good things for you. There are also all type of studies now tying added sugar to chronic disease. So I would say avoid added sugar, especially in junk food, when you can and fruit is OK with a balanced diet.
If I put cane sugar on my cereal, it's bad sugar, but if I eat the sugar cane, it's good sugar. How does that work? They are the same thing: sugar.
I'm not sure I would say good sugar vs. bad sugar. I was just recommending to limit added sugars, which even the World Health Organization has recommended. Also, cane sugar is only made of sugar. A sugar cane stick has other nutrients, like fiber, protein, calcium, potassium and iron, in addition to the sugar.
Cereal has other nutrients too in addition to the sugar.1 -
cuadrado12 wrote: »cuadrado12 wrote: »So I kind of disagree with the thought "sugar is sugar". Natural sugars come from nutrient-dense food (milk and fruit). These types of food have fiber and/or protein which can affect the way the sugar is absorbed in the body a little bit, and they also have other good things for you. There are also all type of studies now tying added sugar to chronic disease. So I would say avoid added sugar, especially in junk food, when you can and fruit is OK with a balanced diet.
If I put cane sugar on my cereal, it's bad sugar, but if I eat the sugar cane, it's good sugar. How does that work? They are the same thing: sugar.
I'm not sure I would say good sugar vs. bad sugar. I was just recommending to limit added sugars, which even the World Health Organization has recommended. Also, cane sugar is only made of sugar. A sugar cane stick has other nutrients, like fiber, protein, calcium, potassium and iron, in addition to the sugar.
I'm pointing out that sugar in sugar cane and sugar in cane sugar is the same thing. They do the same things in the body and are processed the same way (barring medical conditions). I don't understand the magical properties of other nutrients in foods that people think negate what the body does with sugar.
How about this? Why is is okay to eat an apple but not eat an apple with sugar on it (like a caramel dip)?0 -
Sugar cane, or beets, are a whole food. If you eat it, you get fiber, an array of micro-nutrients, some fats, some amino acids, phyto-nutrients, minerals, etc.If I put cane sugar on my cereal, it's bad sugar, but if I eat the sugar cane, it's good sugar. How does that work? They are the same thing: sugar.
If you remove the sugar from the plant, you are isolating one macro-nutrient, and leaving all the rest of the food behind. Then, when you add it to another food, you are eating a higher concentration of sugar than what you would naturally be eating, and to make it worse, you are NOT eating the protective fibers and micro-nutrients that will help you to digest the food, and expel the waste.
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Sugar cane, or beets, are a whole food. If you eat it, you get fiber, an array of micro-nutrients, some fats, some amino acids, phyto-nutrients, minerals, etc.If I put cane sugar on my cereal, it's bad sugar, but if I eat the sugar cane, it's good sugar. How does that work? They are the same thing: sugar.
If you remove the sugar from the plant, you are isolating one macro-nutrient, and leaving all the rest of the food behind. Then, when you add it to another food, you are eating a higher concentration of sugar than what you would naturally be eating, and to make it worse, you are NOT eating the protective fibers and micro-nutrients that will help you to digest the food, and expel the waste.
Cereal has no fiber?0 -
I like a little sugar on my strawberries! Fiber and phytonutrients.1
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Eloise2968 wrote: »I eat a lot of fruit and then I look at my macros and and really shocked about how high the levels are. I'm still slightly unsure whether I should be worrying about the sugar from my fruit and veg (this is non processed and a lot of the time eaten raw) I don't feel any negative side effects physically but I don't want it to be doing my body any harm.
How do you feel? How is your weight, energy level, cravings? If there are no problems, don't rock the boat. If there are, plug the holes.
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cuadrado12 wrote: »cuadrado12 wrote: »So I kind of disagree with the thought "sugar is sugar". Natural sugars come from nutrient-dense food (milk and fruit). These types of food have fiber and/or protein which can affect the way the sugar is absorbed in the body a little bit, and they also have other good things for you. There are also all type of studies now tying added sugar to chronic disease. So I would say avoid added sugar, especially in junk food, when you can and fruit is OK with a balanced diet.
If I put cane sugar on my cereal, it's bad sugar, but if I eat the sugar cane, it's good sugar. How does that work? They are the same thing: sugar.
I'm not sure I would say good sugar vs. bad sugar. I was just recommending to limit added sugars, which even the World Health Organization has recommended. Also, cane sugar is only made of sugar. A sugar cane stick has other nutrients, like fiber, protein, calcium, potassium and iron, in addition to the sugar.
But lots of foods with added sugar also have other nutrients. If I add maple syrup to a bowl of oatmeal, I'm getting other macro- and micronutrients in addition to the sugar. It's hard for me to see how this is significantly different that eating an apple or banana when it comes to meeting my overall nutritional goals.3 -
Eloise2968 wrote: »I eat a lot of fruit and then I look at my macros and and really shocked about how high the levels are. I'm still slightly unsure whether I should be worrying about the sugar from my fruit and veg (this is non processed and a lot of the time eaten raw) I don't feel any negative side effects physically but I don't want it to be doing my body any harm.
How do you feel? How is your weight, energy level, cravings? If there are no problems, don't rock the boat. If there are, plug the holes.
Generally I feel good when I eat these foods, I am trying to gain some weight so I think it wouldn't matter too much then
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Eloise2968 wrote: »Eloise2968 wrote: »I eat a lot of fruit and then I look at my macros and and really shocked about how high the levels are. I'm still slightly unsure whether I should be worrying about the sugar from my fruit and veg (this is non processed and a lot of the time eaten raw) I don't feel any negative side effects physically but I don't want it to be doing my body any harm.
How do you feel? How is your weight, energy level, cravings? If there are no problems, don't rock the boat. If there are, plug the holes.
Generally I feel good when I eat these foods, I am trying to gain some weight so I think it wouldn't matter too much then
The bigger question is, how do your calories look like and what is your overall macro breakouts. Protein is pretty important for muscle building and satiety, and fats support hormone health.0 -
The documentary sugar coated on Netflix has some good point on sugar! It explains this whole add vs natural sugar such think as well0
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cuadrado12 wrote: »cuadrado12 wrote: »So I kind of disagree with the thought "sugar is sugar". Natural sugars come from nutrient-dense food (milk and fruit). These types of food have fiber and/or protein which can affect the way the sugar is absorbed in the body a little bit, and they also have other good things for you. There are also all type of studies now tying added sugar to chronic disease. So I would say avoid added sugar, especially in junk food, when you can and fruit is OK with a balanced diet.
If I put cane sugar on my cereal, it's bad sugar, but if I eat the sugar cane, it's good sugar. How does that work? They are the same thing: sugar.
I'm not sure I would say good sugar vs. bad sugar. I was just recommending to limit added sugars, which even the World Health Organization has recommended. Also, cane sugar is only made of sugar. A sugar cane stick has other nutrients, like fiber, protein, calcium, potassium and iron, in addition to the sugar.
The WHO has recommended limiting added sugar namely because of mass over-consumption. The average Joe/Jane out there isn't consuming mass quantities of fruit. On a molecular level and biologically, sugar is sugar and your body is going to treat it the same. If this weren't the case, diabetics could eat fruit with abandon and not worry about it...but they can't...'cuz too much sugar.1 -
I don't think I have ever heard of anyone dying from eating fruit? who goes to the Dr and says, I'm gaining weight from eating a apples?0
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cwolfman13 wrote: »cuadrado12 wrote: »cuadrado12 wrote: »So I kind of disagree with the thought "sugar is sugar". Natural sugars come from nutrient-dense food (milk and fruit). These types of food have fiber and/or protein which can affect the way the sugar is absorbed in the body a little bit, and they also have other good things for you. There are also all type of studies now tying added sugar to chronic disease. So I would say avoid added sugar, especially in junk food, when you can and fruit is OK with a balanced diet.
If I put cane sugar on my cereal, it's bad sugar, but if I eat the sugar cane, it's good sugar. How does that work? They are the same thing: sugar.
I'm not sure I would say good sugar vs. bad sugar. I was just recommending to limit added sugars, which even the World Health Organization has recommended. Also, cane sugar is only made of sugar. A sugar cane stick has other nutrients, like fiber, protein, calcium, potassium and iron, in addition to the sugar.
The WHO has recommended limiting added sugar namely because of mass over-consumption. The average Joe/Jane out there isn't consuming mass quantities of fruit. On a molecular level and biologically, sugar is sugar and your body is going to treat it the same. If this weren't the case, diabetics could eat fruit with abandon and not worry about it...but they can't...'cuz too much sugar.
Any evidence to back this up? Diabetes associations throughout the world recommend fruit consumption as part of a healthy diet for a type 2 diabetic. They just discourage fruit juice and dried fruit which have higher sugar content. They recommend limiting fruit consumption to a couple of pieces a day but this recommendation really goes for many of us anyway. In fact research has shown that including plenty of fruit in your diet can lower your chances of developing type 2 diabetes in the first place.
This is what the American Diabetes Association has to say about fruit.
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/fruits.html1 -
Sugar is not bad for you. Eating too much will make you fat, but you basically can't do that eating fruit. Make sure you eat enough protein and enjoy your fruit.0
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Eloise2968 wrote: »I eat a lot of fruit and then I look at my macros and and really shocked about how high the levels are. I'm still slightly unsure whether I should be worrying about the sugar from my fruit and veg (this is non processed and a lot of the time eaten raw) I don't feel any negative side effects physically but I don't want it to be doing my body any harm.
Dont obsess with sugar unless you have a medical reason to, fruit adds a lot to diet including good Fibre in edition to many vitamins and water.
Also processed fruit juice is worse than eating a fruit, because the fruit in fiber helps to stabilize the blood sugar levels.0 -
Tiny_Dancer_in_Pink wrote: »
Yup, so did I.1 -
CafeRacer808 wrote: »Tiny_Dancer_in_Pink wrote: »
Yup, so did I.
you sure it wasn't all the other calories you ate?1 -
But fine, eat 20 apples a day and you can get fat from it. Eat a massive amount of almost anything and you can get fat from it. 3-4 fruits a day is healthy and the sugar in them is nothing to worry about, that is the point.0
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You'd have to eat a fair bit of fruit to put on weight... You'd have to eat probably 40 apples a day or dangerous levels of bananas if that's all you are eating.1
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CafeRacer808 wrote: »Tiny_Dancer_in_Pink wrote: »
Yup, so did I.
you sure it wasn't all the other calories you ate?
Well of course it was due to my total daily caloric intake, but I was drinking 1.5L of fruit smoothies/day during that time. The rest of my diet hadn't changed - moderately sized meals consisting mostly of Whole Foods. And those smoothie calories added a lot to my daily intake.
The point being: if you consume so much fruit (or anything else for that matter) that you go over maintenance, you'll gain weight. In my case, those smoothies were the biggest contributor. And no, I didn't make them with frozen yogurt or ice cream as a base.1 -
I overate whole foods especially fruit. I hadn't realized you can't eat the whole box of persimmons and wonder why I was struggling with weight loss. Have you ever tried a fuyu persimmon? I betcha you can't just t eat one.
Typo0 -
Tiny_Dancer_in_Pink wrote: »I overate whole foods especially fruit. I hadn't realized you can't eat the whole box of persimmons and wonder why I was struggling with weight loss. Have you ever tried a fuyu persimmon. I betcha you can't gust eat one.
Mine was definitely due to mangos and bananas, but I do love me some persimmons. My grandparents have a persimmon tree in their backyard. So good...0 -
CafeRacer808 wrote: »Tiny_Dancer_in_Pink wrote: »I overate whole foods especially fruit. I hadn't realized you can't eat the whole box of persimmons and wonder why I was struggling with weight loss. Have you ever tried a fuyu persimmon. I betcha you can't gust eat one.
Mine was definitely due to mangos and bananas, but I do love me some persimmons. My grandparents have a persimmon tree in their backyard. So good...
My friend has a tree too but I do have to be careful. They are the debil!1
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