How much does sugar intake *really* matter?
havronab
Posts: 40 Member
So I'm curious on other people's thoughts on this. How close of attention do you pay to sugar intake and why? My goal per MFP is 72g per day, but lately I've been getting more like 90-110g per day. Some of that is naturally occurring as I try to get my fruit and veggies in daily, but I also typically have a daily Clif Bar for breakfast and a square or two of chocolate for a treat. I'm losing weight just fine (actually faster than expected), so I'm not too worried about any effect on weight loss as my calories still put me in deficit. I guess I'm wondering if there are any other health reasons to make more of an effort to cut back on sugar? My goal is improved health, not just weight loss. My diary is open if anyone has any suggestions. Or if there are no major reasons to cut back (let's be honest, I'm hoping this is the case!), I will gladly continue to enjoy my current yummy treats.
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Replies
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As long as you aren't pre-diabetic or diabetic and the sugar you are consuming is not intensifying cravings, you're good.1
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If you are in your calories and not struggling, and eating a nutritious diet with adequate protein and vegetables and healthy fats, I don't think it matters, especially if a lot of the sugar is from whole foods.4
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Yeah, I'm not diabetic and no issues with cravings. So that's good. I wonder how/why the recommended intake is set as it is. I feel like I don't eat *that much* sugary stuff, but I guess it adds up quickly.0
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As long as you don't have a medical issue, I don't think sugar is an issue at all.
Sugar (like other tasty things) can be a problem if it causes us to exceed our calorie goals or it crowds out the foods we need to meet our nutritional needs. Other than that, I think it is unfairly stigmatized.4 -
I don't. If you have a medical reason to restrict sugar (diabetes is the obvious one that springs to mind, though not the only one), that's one thing. Otherwise, I don't pay attention to it at all. My iron intake is more of a concern; that's borderline, so I switched out sugar tracking for iron tracking.
The only thing I can think of is that when sugar and fat are combined, as in baked goods, they can be harder to resist and take up more daily calories than you might like, while not filling you up as much as other foods. That doesn't mean you have to eliminate them. It sounds like you can eat one Cliff bar without finishing the box at one sitting, limit yourself to a square or two of chocolate without eating a whole bar. As long as you're able to moderate your portion sizes, there's nothing wrong with sweets.1 -
It's 15% of calories.
MFP cannot currently distinguish between added sugar and inherent sugar, because of how labels are set up (that may change). Thus, rather than using the lower recommendation of 10% or less for added sugar, it has a higher overall recommendation that may not work for people who eat a lot of whole foods with sugar, who prefer fruits to starches, for example, or who have a higher carb diet.
One thing some people do is switch out sugar for fiber and figure that if they are within their carbs and over their fiber they can't be too high on less nutrient foods with sugar.1 -
janejellyroll wrote: »As long as you don't have a medical issue, I don't think sugar is an issue at all.
Sugar (like other tasty things) can be a problem if it causes us to exceed our calorie goals or it crowds out the foods we need to meet our nutritional needs. Other than that, I think it is unfairly stigmatized.
I think that's where my confusion comes from. So many would have you believe that sugar is evil, and so many people cut it out all together, so I assumed there would be some good reasons for this.1 -
janejellyroll wrote: »As long as you don't have a medical issue, I don't think sugar is an issue at all.
Sugar (like other tasty things) can be a problem if it causes us to exceed our calorie goals or it crowds out the foods we need to meet our nutritional needs. Other than that, I think it is unfairly stigmatized.
I think that's where my confusion comes from. So many would have you believe that sugar is evil, and so many people cut it out all together, so I assumed there would be some good reasons for this.
People thought the same about fat in the 90s. There weren't good reasons for it.4 -
Well, it's a pure carb and doesn't contain any other nutrients. Many call it 'empty' calories for that reason, though it's useful as a quick burst of energy if you're working out (and it tastes so darn good!) Besides that? Fat doesn't really taste like much on its own, but it sort of enhances the palatability of already-sweet foods, so the sweetness gets the blame? On some level, many people believe that success HAS to come with suffering, so if it tastes good it can't be good for you?4
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janejellyroll wrote: »As long as you don't have a medical issue, I don't think sugar is an issue at all.
Sugar (like other tasty things) can be a problem if it causes us to exceed our calorie goals or it crowds out the foods we need to meet our nutritional needs. Other than that, I think it is unfairly stigmatized.
I think that's where my confusion comes from. So many would have you believe that sugar is evil, and so many people cut it out all together, so I assumed there would be some good reasons for this.
I get it. Some people find it easier to stay in a deficit when they limit added sugar (or even sugar in foods like fruit or grains) because they find it easy to over-eat those foods. And those foods are often calorie-dense so it can feel easier to stay in a deficit when you limit or avoid them. Also, some people find that when they have foods with sugar, they have more cravings for sugar. If you're one of those people, it may be worth trying it to see what works best for you.
But for me, what works best is just focusing on my calorie goal and meeting my nutritional needs. Some days that will include more foods with sugar.
The best way is the way that makes it easiest for you to hit your calorie goal, whether that includes limiting added sugar, limiting any food with sugar, or ignoring the sugar completely.4 -
lemurcat12 wrote: »It's 15% of calories.
MFP cannot currently distinguish between added sugar and inherent sugar, because of how labels are set up (that may change). Thus, rather than using the lower recommendation of 10% or less for added sugar, it has a higher overall recommendation that may not work for people who eat a lot of whole foods with sugar, who prefer fruits to starches, for example, or who have a higher carb diet.
One thing some people do is switch out sugar for fiber and figure that if they are within their carbs and over their fiber they can't be too high on less nutrient foods with sugar.
Thanks, @lemurcat12 That's helpful. I just went through and did some math and more than half of my sugar comes from my fruits/veggies/milk, so I'm probably okay. I don't really want to give up my few daily indulgences, and it doesn't sound like there are any compelling reasons to do so.3 -
I have no medical issues relevant to sugar and my diet is reasonably balanced, so I don't even track it.4
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I'd say the problem with sugar is it's in a lot of food, more than ever. Sugar gets us to eat more, whether it's more sugary processed foods or natural foods. I has an impact on if you have a sugar crash (traditionally the 3pm slump). I know if I have a sugary food sometimes, especially if it's a processed sugar, I will want more food later to keep that satisfied.
I just met with my nutritionist yesterday and she said for women, we should aim to have no more than 25g of sugar daily. She suggested I switch to berries on a rice cake with almond butter rather than a banana.
Sugar can have an impact on your liver. Your body is constantly working to process sugar as you eat and if you eat too much, it works to keep up. Just ask someone who is diabetic. It runs in my family.
Food manufactures add sugar to food that doesn't need it, like those pre cooked chicken roasts you find at the store. Never did I think they add sugar, but lo and be hold, they do. No wonder it tastes so good (Costco and Safeway come to mind) and makes me want to keep eating.
In short, sugar I would say is something to be mindful of and to try to reduce processed foods. I'll say it's quite telling when you reduce your sugar in take, even high sugar fruit, juices, processed food, etc., and see how your body feels. I know I've then craved sugar in whatever form and it takes a while to get used to it. My body will have got used to whatever source of sugar I was eating and the craving get stronger. I'm assuming withdrawal like an alcoholic or drug addict. The addiction to sugar is very real and a problem with our culture today.
Anywho, I'm going to do the best I can to reduce my sugar intake and treat myself once in a while to a treat. I will say it feels really nice having energy all day and not crashing halfway through the day. It's a process to say the least but worth a try.3 -
I don't track it, or care. Very little of my food intake has added sugars, I get sufficient protein (a lot) and fat, and I eat heaps of fresh vegies and fruit, which contributes to my higher than recommended fibre intake. The sugar I do get exceeds the recommendations but lowering that would mean eating less vegetables, less fruit and less dairy - that seems ridiculous to me!5
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I find it more useful to track Fiber than Sugar.
I do limit baked goods and increased fruit, as the latter has far less calories.2 -
janejellyroll wrote: »As long as you don't have a medical issue, I don't think sugar is an issue at all.
Sugar (like other tasty things) can be a problem if it causes us to exceed our calorie goals or it crowds out the foods we need to meet our nutritional needs. Other than that, I think it is unfairly stigmatized.
Totally this!0 -
I deleted sugar and replaced it with fibre. Sugar is only a subset of carbs after all so it's a bit pointless unless you have some specific need to do so.
I just concentrated on a well balanced, nutritious and enjoyable diet within my calorie allowance.3 -
I don't pay attention to sugar in my diet because I'm not diabetic or have any reason to. But that's just me, I'm not a nutritionist.1
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janejellyroll wrote: »As long as you don't have a medical issue, I don't think sugar is an issue at all.
Sugar (like other tasty things) can be a problem if it causes us to exceed our calorie goals or it crowds out the foods we need to meet our nutritional needs. Other than that, I think it is unfairly stigmatized.
I think that's where my confusion comes from. So many would have you believe that sugar is evil, and so many people cut it out all together, so I assumed there would be some good reasons for this.
A lot of people are black and white/good and bad thinkers...A health organization warns about over-consumption of something and automatically a lot of people think they need to cut it out entirely when in reality there's this whole middle area between over-consuming and eliminating...4 -
janejellyroll wrote: »As long as you don't have a medical issue, I don't think sugar is an issue at all.
Sugar (like other tasty things) can be a problem if it causes us to exceed our calorie goals or it crowds out the foods we need to meet our nutritional needs. Other than that, I think it is unfairly stigmatized.
I think that's where my confusion comes from. So many would have you believe that sugar is evil, and so many people cut it out all together, so I assumed there would be some good reasons for this.
most of the reasons are pseudo science and woo woo, or people peddling BS books and products..
sugar can be a part of an overall health diet that is meeting macro and micro requirements. What matters is context and dosage.1 -
I'd say the problem with sugar is it's in a lot of food, more than ever. Sugar gets us to eat more, whether it's more sugary processed foods or natural foods. I has an impact on if you have a sugar crash (traditionally the 3pm slump). I know if I have a sugary food sometimes, especially if it's a processed sugar, I will want more food later to keep that satisfied.
I just met with my nutritionist yesterday and she said for women, we should aim to have no more than 25g of sugar daily. She suggested I switch to berries on a rice cake with almond butter rather than a banana.
Sugar can have an impact on your liver. Your body is constantly working to process sugar as you eat and if you eat too much, it works to keep up. Just ask someone who is diabetic. It runs in my family.
Food manufactures add sugar to food that doesn't need it, like those pre cooked chicken roasts you find at the store. Never did I think they add sugar, but lo and be hold, they do. No wonder it tastes so good (Costco and Safeway come to mind) and makes me want to keep eating.
In short, sugar I would say is something to be mindful of and to try to reduce processed foods. I'll say it's quite telling when you reduce your sugar in take, even high sugar fruit, juices, processed food, etc., and see how your body feels. I know I've then craved sugar in whatever form and it takes a while to get used to it. My body will have got used to whatever source of sugar I was eating and the craving get stronger. I'm assuming withdrawal like an alcoholic or drug addict. The addiction to sugar is very real and a problem with our culture today.
Anywho, I'm going to do the best I can to reduce my sugar intake and treat myself once in a while to a treat. I will say it feels really nice having energy all day and not crashing halfway through the day. It's a process to say the least but worth a try.
sugar does not make you eat more, that is some kind of binge eating or mental issue that said person has.
sugar = sugar = sugar. It does not matter if it is "processed sugar" (whatever that is), fruit sugar, table sugar, etc.
sugar does not cause diabetes. Protein also causes similar insulin spikes and I don't see anyone saying avoid that.
Sugar is not an addictive substance and comparing it to alcoholics or drug addicts is insulting to those that have problems with substances that are proven to be psychically addictive.6 -
I think sugar is the same as alcohol, and cigarettes or lots of things. For your health Zero or close to zero is best/ideal but you gotta live too, right. So less is better. I avoid sugary drinks, yes coffee that taste like a candy cane counts. The less sugar you consume the less you want. I used to go to this cupcake place, Cami Cakes, their red velvet cupcakes were fantastic. Now I can't eat them. It taste like a cup of sugar to me, in a bad way. I prefer Vietnamese bakeries now because the cakes/pastries are made with much less sugar and taste great to me. If I take a friend they usually don't like it and says it just taste like regular bread. All that said sugar is in everything. Why does mustard need sugar? but if you look at the generic yellow mustard in your fridge it's there. so reduce what you can, and any reductions won't hurt you and would probably be helpful. all that being said if you exercise/train regularly and you track/control your calories, ie you're maintaining a comfortable weight for you, I'd say don't sweat it.0
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I think sugar is the same as alcohol, and cigarettes or lots of things. For your health Zero or close to zero is best/ideal but you gotta live too, right. So less is better. I avoid sugary drinks, yes coffee that taste like a candy cane counts. The less sugar you consume the less you want. I used to go to this cupcake place, Cami Cakes, their red velvet cupcakes were fantastic. Now I can't eat them. It taste like a cup of sugar to me, in a bad way. I prefer Vietnamese bakeries now because the cakes/pastries are made with much less sugar and taste great to me. If I take a friend they usually don't like it and says it just taste like regular bread. All that said sugar is in everything. Why does mustard need sugar? but if you look at the generic yellow mustard in your fridge it's there. so reduce what you can, and any reductions won't hurt you and would probably be helpful. all that being said if you exercise/train regularly and you track/control your calories, ie you're maintaining a comfortable weight for you, I'd say don't sweat it.
So you advocate no fruit, vegetables, etc, because sugar?
And sugar is nothing like alcohol, drugs, cigarettes, etc5 -
janejellyroll wrote: »As long as you don't have a medical issue, I don't think sugar is an issue at all.
Sugar (like other tasty things) can be a problem if it causes us to exceed our calorie goals or it crowds out the foods we need to meet our nutritional needs. Other than that, I think it is unfairly stigmatized.
I think that's where my confusion comes from. So many would have you believe that sugar is evil, and so many people cut it out all together, so I assumed there would be some good reasons for this.
I used to think sugar was fine as long as I was at a healthy weight and not binging on sugar. Eventually I did get insulin resistance. In hindsight I wish I had limited sugar and refined carbs. It is thought that a high intake of refined carbs and sugars are linked to developing IR.2 -
I'd say the problem with sugar is it's in a lot of food, more than ever. Sugar gets us to eat more, whether it's more sugary processed foods or natural foods. I has an impact on if you have a sugar crash (traditionally the 3pm slump). I know if I have a sugary food sometimes, especially if it's a processed sugar, I will want more food later to keep that satisfied.
I just met with my nutritionist yesterday and she said for women, we should aim to have no more than 25g of sugar daily. She suggested I switch to berries on a rice cake with almond butter rather than a banana.
Sugar can have an impact on your liver. Your body is constantly working to process sugar as you eat and if you eat too much, it works to keep up. Just ask someone who is diabetic. It runs in my family.
Food manufactures add sugar to food that doesn't need it, like those pre cooked chicken roasts you find at the store. Never did I think they add sugar, but lo and be hold, they do. No wonder it tastes so good (Costco and Safeway come to mind) and makes me want to keep eating.
In short, sugar I would say is something to be mindful of and to try to reduce processed foods. I'll say it's quite telling when you reduce your sugar in take, even high sugar fruit, juices, processed food, etc., and see how your body feels. I know I've then craved sugar in whatever form and it takes a while to get used to it. My body will have got used to whatever source of sugar I was eating and the craving get stronger. I'm assuming withdrawal like an alcoholic or drug addict. The addiction to sugar is very real and a problem with our culture today.
Anywho, I'm going to do the best I can to reduce my sugar intake and treat myself once in a while to a treat. I will say it feels really nice having energy all day and not crashing halfway through the day. It's a process to say the least but worth a try.
sugar does not make you eat more, that is some kind of binge eating or mental issue that said person has.
sugar = sugar = sugar. It does not matter if it is "processed sugar" (whatever that is), fruit sugar, table sugar, etc.
sugar does not cause diabetes. Protein also causes similar insulin spikes and I don't see anyone saying avoid that.
Sugar is not an addictive substance and comparing it to alcoholics or drug addicts is insulting to those that have problems with substances that are proven to be psychically addictive.
I think you've never been fat, maybe chubby, but not obese. So I agree, if you are a person that is within 30 pounds of high school weight or you only have 10-20 pounds to lose, that's true. If you are a fat kid or former fat kid, yoru advice while well meaning is probably not ideal for that person.
For fat people "triggers" are real. and FYI like with alcoholics even if you are skinny you will always be a "fat kid" at heart. Forget that and you will be fat again.
Is a Krispy Kreme donut the same as heroin..... I'd say NO
but it can still be destructive in it's own way. 3 -
Actually, I'm a 5'3" female with starting weight 254 lbs (BMI 45). I'm now just over 193 (BMI 36). I enjoy sweets, but they don't make me eat more. If I crave anything, it's more starchy carbs. Generally speaking, I tend to eat out of stress and boredom. There are certain desserts that I find hard to moderate (I can say 'no' to fudge, but you have to lock up the caramel), but I don't crave sugar. I'm an introvert who has trouble with small talk. Stick me at a party and I gravitate toward the buffet. But I'm just as likely to be loading my plate with pasta or potato chips as I am cake and cookies. And these days? I plan and pre-log, so that I can have a couple of treats without stressing over 'blowing my diet'.
(So looking forward to 2 pieces of potato kugel and a frosted shortbread tomorrow...)3 -
I am fighting to get A1C level down without meds right now, so I am VERY conscious of sugar. I have eliminated desserts and sweet for the past 4 months. And I have to say... I have fallen off the NO Sugar wagon a couple of times, and it is a very real trigger for me. I struggle for a few days to get back into the "dont' eat sweets" frame of mind. I will know in a couple of weeks if this has helped. But I do think if you aren't struggling with health problems, the anti-sugar rage is over the top. I really believe the artificial sweeteners are more harmful for most people.1
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I'd say the problem with sugar is it's in a lot of food, more than ever. Sugar gets us to eat more, whether it's more sugary processed foods or natural foods. I has an impact on if you have a sugar crash (traditionally the 3pm slump). I know if I have a sugary food sometimes, especially if it's a processed sugar, I will want more food later to keep that satisfied.
I just met with my nutritionist yesterday and she said for women, we should aim to have no more than 25g of sugar daily. She suggested I switch to berries on a rice cake with almond butter rather than a banana.
Sugar can have an impact on your liver. Your body is constantly working to process sugar as you eat and if you eat too much, it works to keep up. Just ask someone who is diabetic. It runs in my family.
Food manufactures add sugar to food that doesn't need it, like those pre cooked chicken roasts you find at the store. Never did I think they add sugar, but lo and be hold, they do. No wonder it tastes so good (Costco and Safeway come to mind) and makes me want to keep eating.
In short, sugar I would say is something to be mindful of and to try to reduce processed foods. I'll say it's quite telling when you reduce your sugar in take, even high sugar fruit, juices, processed food, etc., and see how your body feels. I know I've then craved sugar in whatever form and it takes a while to get used to it. My body will have got used to whatever source of sugar I was eating and the craving get stronger. I'm assuming withdrawal like an alcoholic or drug addict. The addiction to sugar is very real and a problem with our culture today.
Anywho, I'm going to do the best I can to reduce my sugar intake and treat myself once in a while to a treat. I will say it feels really nice having energy all day and not crashing halfway through the day. It's a process to say the least but worth a try.
sugar does not make you eat more, that is some kind of binge eating or mental issue that said person has.
sugar = sugar = sugar. It does not matter if it is "processed sugar" (whatever that is), fruit sugar, table sugar, etc.
sugar does not cause diabetes. Protein also causes similar insulin spikes and I don't see anyone saying avoid that.
Sugar is not an addictive substance and comparing it to alcoholics or drug addicts is insulting to those that have problems with substances that are proven to be psychically addictive.
I think you've never been fat, maybe chubby, but not obese. So I agree, if you are a person that is within 30 pounds of high school weight or you only have 10-20 pounds to lose, that's true. If you are a fat kid or former fat kid, yoru advice while well meaning is probably not ideal for that person.
For fat people "triggers" are real. and FYI like with alcoholics even if you are skinny you will always be a "fat kid" at heart. Forget that and you will be fat again.
Is a Krispy Kreme donut the same as heroin..... I'd say NO but it can still be destructive in it's own way.
I lost 50 pounds eating sugar and still do. What matters is context and dosage. I always found that my issue was with fatty foods, not just sugar. The problem with obesity is too many calories, not too many of one macro.
Please explain how one donut can be harmful, if I hit my calorie, macro, and micro targets for the day????4 -
I'd say the problem with sugar is it's in a lot of food, more than ever. Sugar gets us to eat more, whether it's more sugary processed foods or natural foods. I has an impact on if you have a sugar crash (traditionally the 3pm slump). I know if I have a sugary food sometimes, especially if it's a processed sugar, I will want more food later to keep that satisfied.
I just met with my nutritionist yesterday and she said for women, we should aim to have no more than 25g of sugar daily. She suggested I switch to berries on a rice cake with almond butter rather than a banana.
Sugar can have an impact on your liver. Your body is constantly working to process sugar as you eat and if you eat too much, it works to keep up. Just ask someone who is diabetic. It runs in my family.
Food manufactures add sugar to food that doesn't need it, like those pre cooked chicken roasts you find at the store. Never did I think they add sugar, but lo and be hold, they do. No wonder it tastes so good (Costco and Safeway come to mind) and makes me want to keep eating.
In short, sugar I would say is something to be mindful of and to try to reduce processed foods. I'll say it's quite telling when you reduce your sugar in take, even high sugar fruit, juices, processed food, etc., and see how your body feels. I know I've then craved sugar in whatever form and it takes a while to get used to it. My body will have got used to whatever source of sugar I was eating and the craving get stronger. I'm assuming withdrawal like an alcoholic or drug addict. The addiction to sugar is very real and a problem with our culture today.
Anywho, I'm going to do the best I can to reduce my sugar intake and treat myself once in a while to a treat. I will say it feels really nice having energy all day and not crashing halfway through the day. It's a process to say the least but worth a try.
sugar does not make you eat more, that is some kind of binge eating or mental issue that said person has.
sugar = sugar = sugar. It does not matter if it is "processed sugar" (whatever that is), fruit sugar, table sugar, etc.
sugar does not cause diabetes. Protein also causes similar insulin spikes and I don't see anyone saying avoid that.
Sugar is not an addictive substance and comparing it to alcoholics or drug addicts is insulting to those that have problems with substances that are proven to be psychically addictive.
I think you've never been fat, maybe chubby, but not obese. So I agree, if you are a person that is within 30 pounds of high school weight or you only have 10-20 pounds to lose, that's true. If you are a fat kid or former fat kid, yoru advice while well meaning is probably not ideal for that person.
For fat people "triggers" are real. and FYI like with alcoholics even if you are skinny you will always be a "fat kid" at heart. Forget that and you will be fat again.
Is a Krispy Kreme donut the same as heroin..... I'd say NO but it can still be destructive in it's own way.
I am down 68 lbs from my highest weight (215 lbs), which put me in the obese range. And I got fat eating mostly due to overindulging in high fat Mexican food, not due to sweets. I eat more sugar now than I ever did when I was obese, mostly due to my increased fruit consumption.
I'm now on year 6 of maintaining my weight and average 150g of sugar a day.
Sugar isn't addictive, and most treats people eat have just as many calories, if not more, from FAT (cookies, cakes, etc.). You don't see those same people having issues with a plate of strawberries or carrots, which get almost all of their calories from sugars.3
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