Fruit + Sugar = I am way over my goal help!

lemurcat12 wrote: »

Sunna_W wrote: »

Carbs and sugar can affect some people’s blood glucose levels more than others.

OP has not mentioned a problem with this.

When I eat either simple sugar (e.g. a strawberry) or complex carbs (baked potato / pasta) my blood sugar moves up and then when it falls, I am hungrier than when I started. It became a vicious process.

OP has not mentioned finding that snacking on fruit makes her hungrier. It might be worth seeing if the hunger issue is lessened with lower carbs, yeah, but if she's fine as is there's no reason to be concerned about fruit just because you are over MFP's sugar recommendation.

On the other hand, my own experience is that snacking makes me hungrier than not snacking, regardless of macros, so one thing I might try is larger meals and give it a few days. OR, as someone else suggested, maybe vegetables instead of fruit if she's a volume eater. The same things don't satiate or satisfy everyone. I don't find fat particularly satiating and I know others are the same.

IMO not all calories are processed the same. If I eat 28 grams (just less than 1 oz.) of cheddar cheese (114 calories; 7 grams of protein and less than 1 gram of sugar), my body feels different than it does when I eat 150 grams (5.2 oz.) of banana (113 calories; 1 gram of protein and 16 grams of sugar).

I don't, particularly, unless I have been doing vigorous activity and then the banana makes me feel better. In any case, bananas make me feel good and would be more satiating for me than the banana, and the idea that a banana is something people should avoid (unless you do feel bad, which OP did not say) seems weird to me.

The calories are the same but, my body uses the calories very differently.

If you have a health problem that might be so -- specifically someone who is insulin resistant has problems using calories from carbs properly (which also includes putting on fat or muscle from those calories, although they may end up eating more to make up for it). I can't otherwise see a way that this would mean that someone without a health problem should avoid carbs, though -- and there are ways to include them in the diet healthfully even if you are IR, of course.

I have found that by restricting carbs and sugar and emphasizing fiber, healthy fats and adequate protein (at least 20 grams per meal) my blood sugar stays pretty even and I am not overly ravenous. When I do have that slump, usually in the afternoon, I eat a TBSP of peanut butter and have some hot tea with a splash of cream and I am fine until dinner.

I find that a balanced healthful diet with plenty of protein prevents a "slump" regardless of how many carbs I eat. Fruit would not be a problem. Again, the point is that if what OP is doing is working for her there is no reason she needs to change it.

]Some ways to incorporate more fiber would be to use low carb / high fiber ground up seeds to your smoothies; include some slow cooked mushrooms with your salads; or add some unsweetened dried coconut to some full fat Greek yogurt.

Is OP low on fiber? If she's eating plenty of fruit and veg, probably not, and that's especially so if she eats legumes and whole grains too. Adding seeds (and calories) for extra fiber never makes sense to me, as I get plenty of fiber and think that in most healthy balanced diets people will. It might be harder if you are low carb, I suppose, although my carbs are often low-ish (under 100).

Wean yourself off the sugar one meal at a time.

Doesn't sound like her meals are that high in sugar, but again the question is if she needs to. If she's happy, she doesn't -- fruit is not bad for you.