Sugar Allowance

slb106
slb106 Posts: 70
edited September 30 in Food and Nutrition
I recently started tracking my daily sugar intake on MFP. It says that I should have 35g a day, but I consistently go over this (sometimes double). I would consider myself someone who eats very healthy. The sugar in my diet is coming mostly from fruits, vegetables, and sugar that I add to my oatmeal (2 tsp of brown sugar, 9g). I mostly eat all natural and make almost everything from scratch (so sugar substitute isn't really an option). One apple, however, has 25g of sugar. If I eat two pieces of fruit and a bunch of vegetables (which is usual for me) I'm already pretty far over that 35g a day. I know that the sugar from fruits and vegetables is complex and, therefore, better for you, but do I need to cut back on my sugar? Any suggestions or insight would be greatly appreciated :smile:

Replies

  • cmriverside
    cmriverside Posts: 34,412 Member
    Use that 35g to track added sugar, not fructose and lactose and complex carbs like grains.
  • jamie1888
    jamie1888 Posts: 1,704 Member
    Agree with above.. although you should be mindful of how much sugar you consume, the sugar from fruits & veggies are OK because they come with fiber. I bumped by sugar goal up a bit because I didn't want to see a red number if I was only eating natural foods, etc.
  • suziblues2000
    suziblues2000 Posts: 515 Member
    I don't know if this is correct, but I never count sugar from fruit and vegetables. I just subtract it from the total. Because how can you eat 2 - 3 servings of fruit and vegetables per day if you can't go over 25 g of sugar?!
  • PalmettoparkGuy
    PalmettoparkGuy Posts: 212 Member
    I'm in the same boat you are. I've been trying to replace some of my fruit servings with some lower sugar vegetables.
  • Slavic_Spice
    Slavic_Spice Posts: 78 Member
    Bump, I am having the same problem. Very helpful responses so far.
  • slb106
    slb106 Posts: 70
    Thanks everyone!! This helps a lot!
  • Sheanna3
    Sheanna3 Posts: 6 Member
    I used to have the same problem. I was so worried about going over on my sugar that I would only eat like one fruit a day. But then I dumped that mentality because I thought you know if you pick up any article or fitness anything what does it tell you? to eat your fruits and veggies!! Not just vegetables. So I don't even worry about my sugar anymore, I know that I don't eat very much processed sugar.
  • tigersword
    tigersword Posts: 8,059 Member
    Fruit sugar is not complex. It's fructose, which is a simple sugar. The difference is fructose isn't metabolized by insulin, and doesn't cause your blood glucose level to spike. However, too much fructose can overload the liver and cause liver problem.
  • slb106
    slb106 Posts: 70
    Fruit sugar is not complex. It's fructose, which is a simple sugar. The difference is fructose isn't metabolized by insulin, and doesn't cause your blood glucose level to spike. However, too much fructose can overload the liver and cause liver problem.

    Thanks for the correction! I didn't realize that.
  • edinat
    edinat Posts: 159 Member
    i am in the same boat as u all....but as long as we are keeping it to 2-3 servings of fruit a day, and veggies and we are not going way over on the veggies and fruit i think we will be ok....i try not to eat the processed sugars if i want to sweeten my oatmeal or cereal i use 1tbs of honey....
  • 4theking
    4theking Posts: 1,196 Member
    I think the phobia of sugar is blown out of proportion and having sugar in your diet will not magically stop you from losing fat. It comes down to eating enough protein to support lean tissue and eating the correct amount of calories to maintain or lose bodyfat.
  • tigersword
    tigersword Posts: 8,059 Member
    Fruit sugar is not complex. It's fructose, which is a simple sugar. The difference is fructose isn't metabolized by insulin, and doesn't cause your blood glucose level to spike. However, too much fructose can overload the liver and cause liver problem.

    Thanks for the correction! I didn't realize that.

    It's a popular misconception. People assume table sugar (sucrose) equals bad, and since fruit is generally healthy, that fruit sugar must be good. Sucrose is actually one half glucose, one half fructose, and as far as the body is concerned, whether it's sucrose that it breaks down into glucose and fructose, high fructose corn syrup (which is broken down and digested identically to sucrose, and has the exact same physiological effects in the body,) pure glucose, or pure fructose, the body handles it all in the same way. In short, sugar is sugar.

    Too much glucose is linked with insulin and diabetes, too much fructose is linked with obesity and liver damage. Yes, sucrose, since it contains both, is a good thing to limit, but limiting that doesn't mean overload on fruit. Everything in moderation is key.
  • slb106
    slb106 Posts: 70
    Thanks again for all the help! And thanks to anyone who offers additional advice after this post! :happy:
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