Fruit Sugar

attorneyevans
attorneyevans Posts: 41 Member
in Food and Nutrition
Is fruit sugar any 'better' for your diet than any other kind of sugar like in processed foods? With 300g of seedless red grapes and 70g of banana I am exceeding the sugar limit according to my profile on MFP (I think there were a few other sugars from other things but majority from these fruits). Is the situation 'similar' to that of calories in that all that ultimately matters in losing weight is burning more calories than one takes in? Thanks! Jon

Replies

  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Unless you have a medical condition that requires you to track sugar (in which case you should track ALL sugar, including that in fruit), I wouldn't worry about it. Lots of people here just pay attention to the overall carbohydrate instead of specifically tracking sugar. I never paid attention to it when I was losing weight -- looking at the graphs afterwards I saw that some days I was going way over the MFP goal, some days I was under. It didn't seem to matter to my weight loss. It was just the overall calories that determined how I did.
  • TR0berts
    TR0berts Posts: 7,739 Member
    No, because fructose is fructose, glucose is glucose, and sucrose it sucrose...

    But, fruit tends to have more fiber and vitamins, so they're generally good.

    And, yes, it's the same basic principle of Caloric balance being all that matters for long-term weight loss.
  • attorneyevans
    attorneyevans Posts: 41 Member
    Doesn't excess sugar translate into more calories hence hindering weight loss? Even fruit sugar?
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    edited May 2017
    janejellyroll wrote: »
    Unless you have a medical condition that requires you to track sugar (in which case you should track ALL sugar, including that in fruit), I wouldn't worry about it. Lots of people here just pay attention to the overall carbohydrate instead of specifically tracking sugar. I never paid attention to it when I was losing weight -- looking at the graphs afterwards I saw that some days I was going way over the MFP goal, some days I was under. It didn't seem to matter to my weight loss. It was just the overall calories that determined how I did.

    This has been my experience so far. The only macro I pay a little more attention to is protein so I can try and hit my daily requirement. Otherwise, I let the calories lie as they lay. But that is for my own personal goals/reasons (muscles! satiety!)- honestly, tracking calories is most important for weight loss (unless you have an underlying medical condition, then consult a medical professional).
  • attorneyevans
    attorneyevans Posts: 41 Member
    There is real, (for me), positive reinforcement when I see all my numbers in the green instead of the red and so when I see red in the sugar column I think I'm doing something wrong.
  • attorneyevans
    attorneyevans Posts: 41 Member
    Despite it being from fruit. Perhaps I'm overthinking this.
  • J72FIT
    J72FIT Posts: 6,000 Member
    attorneyevans wrote: »
    Doesn't excess sugar translate into more calories hence hindering weight loss? Even fruit sugar?

    Only if it puts you in a caloric surplus...
  • attorneyevans
    attorneyevans Posts: 41 Member
    ok, thanks!
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    attorneyevans wrote: »
    Doesn't excess sugar translate into more calories hence hindering weight loss? Even fruit sugar?

    Excess calories translate to excess calories...if you're hitting your calorie targets then you're not consuming excess calories regardless of whether or not you're over on sugar count. When I logged, I didn't even keep that as an item to track.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    edited May 2017
    Well, not all of the numbers are "maximums" some, like protein, are really more like "minimums" (goals?) so being green in something like protein means you are not getting enough. But again, the most important green/red number is your calories (for most people).

    Sorry, that is actually something that bugs me about this site. I would like my protein to be "red" until I hit what I want, rather than the other way around.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    edited May 2017
    attorneyevans wrote: »
    Doesn't excess sugar translate into more calories hence hindering weight loss? Even fruit sugar?

    No, foods with sugar only have the calories they have. They can't turn into more calories than that (if that's what you're asking).

    Consuming a lot of sugar *can lead* to consuming more calories than you need because a lot of people find that sugar tastes really good and they can eat a lot of foods with it. It's easy to, say, polish off a bag of Twizzlers while watching a movie. For many people that's going to blow their calorie goals for the day when combined with other foods. But the calories listed on the bag tell you exactly what to expect. If you take a portion of Twizzlers that fit into your calorie goals, you aren't going to be setting yourself back.

    It's no different than potato chips or bacon or fresh baked bread or craft beer -- it's just a matter of portion control.

  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    I usually try to get some of mine into the red. Protien, fats, fibre, and iron in particular. Not excessively so. Don't think of the red as indicating that you've done something wrong, just that green is on one side and red on the other. Take the "good" and "bad" out of it.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    edited May 2017
    attorneyevans wrote: »
    There is real, (for me), positive reinforcement when I see all my numbers in the green instead of the red and so when I see red in the sugar column I think I'm doing something wrong.

    That's why I took it right off my tracker -- there was no point for me to see that red number regularly when I could substitute it for something that was more meaningful for me.
  • attorneyevans
    attorneyevans Posts: 41 Member
    I guess what I'm wondering now is does the MFP contemplate the increase in calories from sugar. I assume it does, so I guess the caloric number is the most important and if I'm too far over in sugar it will translate into more calories recorded. Ok I think I've got it.
  • attorneyevans
    attorneyevans Posts: 41 Member
    Gotcha! Thanks for all the feedback!
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    attorneyevans wrote: »
    I guess what I'm wondering now is does the MFP contemplate the increase in calories from sugar. I assume it does, so I guess the caloric number is the most important and if I'm too far over in sugar it will translate into more calories recorded. Ok I think I've got it.

    You're absolutely right. MFP takes all the calories in foods containing sugar into account -- you don't have to manually add them to the rest of your calories. You can just focus on the overall calorie goal.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Penthesilea514 wrote: »
    Well, not all of the numbers are "maximums" some, like protein, are really more like "minimums" (goals?) so being green in something like protein means you are not getting enough. But again, the most important green/red number is your calories (for most people).

    Sorry, that is actually something that bugs me about this site. I would like my protein to be "red" until I hit what I want, rather than the other way around.

    I wish it would do that for protein too. It would be great for fiber as well.
  • TeaBea
    TeaBea Posts: 14,517 Member
    edited May 2017
    attorneyevans wrote: »
    Doesn't excess sugar translate into more calories hence hindering weight loss? Even fruit sugar?

    Anything can translate to excess calories though. Too much steak, too many potatoes, too many nuts.

    All things in moderation. That's where macros come in: protein, fat, and carbs. You want to meet protein and fat goals. You may have goals based on medical issues, fitness, satiety, or personal preference.

    Find your balance. If fruit isn't crowding out something else, you're good.

    You can personalize your settings. I don't track sugar anymore (no medical issues for me) instead I track fiber......far more important to me.

  • AnvilHead
    AnvilHead Posts: 18,343 Member
    attorneyevans wrote: »
    I guess what I'm wondering now is does the MFP contemplate the increase in calories from sugar. I assume it does, so I guess the caloric number is the most important and if I'm too far over in sugar it will translate into more calories recorded. Ok I think I've got it.

    Sugar is a carbohydrate and carbohydrates (of any type) are 4 calories per gram. If you eat enough sugar (or anything else) to put you in a caloric surplus, you gain weight. If you eat little enough sugar (or anything else) to put you in a caloric deficit, you lose weight. If you are in a caloric deficit, there is no net fat storage regardless of what you eat.

    Yes, sugar increases your calorie intake - just as proteins and fats do. 4 cal/gram for carbs and protein, 9 cal/gram for fats. If you've eaten 1900 calories for the day and take in an additional 150 calories of sugar/carbs, your total for the day will be 2050 calories. If you've eaten 1900 calories for the day and take in an additional 150 calories of fats or proteins, your total for the day will be 2050 calories.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    attorneyevans wrote: »
    Doesn't excess sugar translate into more calories hence hindering weight loss? Even fruit sugar?

    Yes, but that is covered by counting calories. The 80 calories in a medium apple are largely made up of sugar, but it being high in sugar doesn't mean it's somehow more caloric than it's calories, know what I mean?
    attorneyevans wrote: »
    There is real, (for me), positive reinforcement when I see all my numbers in the green instead of the red and so when I see red in the sugar column I think I'm doing something wrong.

    Some of the goals are minimums, and that is important to remember. I like seeing my protein and fiber a little high. If you are going over your sugar goal due to fruit and have no other reason to be concerned,* think of switching sugar for fiber or increasing it.

    *Reasons I would be bothered by extra sugar from fruit: (1) it causes me to go over calories, (2) it means I am not satiated on what I am eating, (3) I am low on protein, (4) I am low on healthy fats, (5) I am low on vegetables (eating fruit instead, or (6) I am doing a low carb diet for reasons that are important to me and it doesn't fit in my carb goal. If none of these, it doesn't matter. MFP cannot separate out added sugar and sugar from nutrient-dense sources and has a percentage guideline based on averages. It may not fit you.

Categories