How much does sugar intake *really* matter?
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Nothing wrong with sugar.
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I eat what ever I fancy, within my calories. But I do notice on days I eat a lot of sugary foods, fruits and the chewy sweets (they are my downfall) I do find the next day that I am bloated and retaining water, just the way I am when I have too much salty snacks and foods.0
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I have found that for me, having more sugar in a day does affect how easily I can stick to my calorie goal. For instance, I typically don't eat breakfast, instead having coffee with a square or two of dark chocolate. I've noticed that if I have no chocolate or very dark chocolate (so low sugar), and limit the sugar in my coffee to the very minimum I can handle, it is MUCH easier for me to eat well, not have cravings, and just generally stay within my calories, as opposed to if I have milk chocolate and/or more sugar in my coffee. It also seems to help me to have a little bit of cream, so maybe the fat helps?
But I am merely an n=1 experiment!1 -
Blueberries seem to blast me over my sugar limit, but they have antioxidants that maple syrup lacks. I just aim for the daily sugar goal because I find the information interesting, but I don't stress over it. I'm not going to cut out blueberries because they're so sweet.0
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Sugar is not something I ever worry about, though for that matter, I really don't care about fat, carbs, sodium, etc. either. The funny thing? At my last physical when I had blood work done, my markers were better than they have ever been, even when I did care about these dietary intakes.
What I do care about is being in a calorie deficit. There is a rather large and emerging body of scientific research on the benefits of caloric restriction on such markers which supersedes any assumed benefits from consuming or avoiding certain macros.
http://ajpheart.physiology.org/content/301/4/H1205.long
https://www.nih.gov/news-events/nih-research-matters/pathways-underlying-benefits-calorie-restriction
Probably my favorite study on sugar (indirectly) was conducted by a nutritionist at K State University back in 2010. The guy gorged himself on sugar and little else for 3 months, but still restricted calories. He still lost a significant amount of weight, and even more perplexingly, his blood pressure, cholesterol, glucose, etc. numbers all showed dramatic improvement also.
http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html
This strongly suggests that people who fixate on certain macros are doing so needlessly in the grand scope.1 -
That experiment was only done on one person, and it validates the research that suggests that in some people, (excess) weight is strongly linked to a lot of health issues. What it does not take into account is that there are plenty of normal weight people with normal body fat levels that can and do suffer from many of those health markers.supaflyrobby1 wrote: »Sugar is not something I ever worry about, though for that matter, I really don't care about fat, carbs, sodium, etc. either. The funny thing? At my last physical when I had blood work done, my markers were better than they have ever been, even when I did care about these dietary intakes.
What I do care about is being in a calorie deficit. There is a rather large and emerging body of scientific research on the benefits of caloric restriction on such markers which supersedes any assumed benefits from consuming or avoiding certain macros.
http://ajpheart.physiology.org/content/301/4/H1205.long
https://www.nih.gov/news-events/nih-research-matters/pathways-underlying-benefits-calorie-restriction
Probably my favorite study on sugar (indirectly) was conducted by a nutritionist at K State University back in 2010. The guy gorged himself on sugar and little else for 3 months, but still restricted calories. He still lost a significant amount of weight, and even more perplexingly, his blood pressure, cholesterol, glucose, etc. numbers all showed dramatic improvement also.
http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html
This strongly suggests that people who fixate on certain macros are doing so needlessly in the grand scope.
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ForecasterJason wrote: »
That experiment was only done on one person, and it validates the research that suggests that in some people, (excess) weight is strongly linked to a lot of health issues. What it does not take into account is that there are plenty of normal weight people with normal body fat levels that can and do suffer from many of those health markers.supaflyrobby1 wrote: »Sugar is not something I ever worry about, though for that matter, I really don't care about fat, carbs, sodium, etc. either. The funny thing? At my last physical when I had blood work done, my markers were better than they have ever been, even when I did care about these dietary intakes.
What I do care about is being in a calorie deficit. There is a rather large and emerging body of scientific research on the benefits of caloric restriction on such markers which supersedes any assumed benefits from consuming or avoiding certain macros.
http://ajpheart.physiology.org/content/301/4/H1205.long
https://www.nih.gov/news-events/nih-research-matters/pathways-underlying-benefits-calorie-restriction
Probably my favorite study on sugar (indirectly) was conducted by a nutritionist at K State University back in 2010. The guy gorged himself on sugar and little else for 3 months, but still restricted calories. He still lost a significant amount of weight, and even more perplexingly, his blood pressure, cholesterol, glucose, etc. numbers all showed dramatic improvement also.
http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html
This strongly suggests that people who fixate on certain macros are doing so needlessly in the grand scope.
I do not disagree, and naturally everyone is unique to one degree or another. That said, call me lucky or whatever in my anecdotal findings about myself, but I show complete disregard for macros and according to my physician I am as healthy as I have ever been. Provided I only consume up to the calorie limit I have set, my health benefit seems evident. If that ever changes, so will my plan. Considering how much I hated worrying about macros, I hope it is no time soon.1 -
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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.
No one's saying triggers aren't real. But a "trigger" and an "addiction" are two very different things. A trigger is an emotional/psychological response. Addiction comes from a physiological reaction along with the emotional/psychological aspect. Watching someone cut down on sugar is not the same as watching someone give up alcohol and "dry up."
Sugar is not currently a diagnosable addition like nicotine or alcohol. There are many folks who don't have healthy attitudes about high sugar (usually also high fat) foods. But that does not make them addicted.
And, for the record, I was obese. Lost 115 pounds. A whole me.2 -
lightenup2016 wrote: »I have found that for me, having more sugar in a day does affect how easily I can stick to my calorie goal. For instance, I typically don't eat breakfast, instead having coffee with a square or two of dark chocolate. I've noticed that if I have no chocolate or very dark chocolate (so low sugar), and limit the sugar in my coffee to the very minimum I can handle, it is MUCH easier for me to eat well, not have cravings, and just generally stay within my calories, as opposed to if I have milk chocolate and/or more sugar in my coffee. It also seems to help me to have a little bit of cream, so maybe the fat helps?
But I am merely an n=1 experiment!
You're not alone. There are lots of folks who have a hard time resisting sugary foods. They're typically made to be yummy.
Sugar is fine for me, I personally struggle to moderate around chips. I buy single servings, or divide up the big bags into servings right when I get home from the store. Eating out of a big bag is not a good strategy for me when it comes to maintaining weight. But plop a cake down in front of me and I'm ok with a little.
We all have our issues.1 -
I highly suggest watching "that sugar film" on Netflix. Sugar intake matters A LOT. and especially what types of sugars. Even "healthy" foods can be high in sugar (fruit juice, granola bars...ect)0
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Study "date nutrition". The first thing you see is the nutrition facts, and according to the nutrition facts a serving of dates is a sugar bomb.
Keep studying, and ok, dates have a bunch of fiber. Keep studying. Dates have an abundance of minerals and vitamins and nutrients that don't get listed on Nutrition Facts. It's our loss if we refuse to have dates just because of the high sugar content.0 -
jesslynn483 wrote: »I highly suggest watching "that sugar film" on Netflix. Sugar intake matters A LOT. and especially what types of sugars. Even "healthy" foods can be high in sugar (fruit juice, granola bars...ect)
Here's a thorough debunking of the "science" in That Sugar Film": http://www.fitnflexed.com/article/scientific-review-damon-gameaus-sugar-film
It's a one-sided, pesudoscience propaganda piece made by a filmmaker and a crackpot (Gary Taubes). Taubes is a journalist, not a scientist, and he has no training or education in nutrition or health. He's nothing but a hack who has latched onto a controversial stand to sell books and products. His "research" has been widely and thorougly dismantled by actual scientists/researchers who actually understand something about physiology and nutrition, and he's more or less a laughingstock.2 -
jesslynn483 wrote: »I highly suggest watching "that sugar film" on Netflix. Sugar intake matters A LOT. and especially what types of sugars. Even "healthy" foods can be high in sugar (fruit juice, granola bars...ect)
I would suggest watching it for a laugh. That was the biggest load of twaddle I think I've ever seen. It shows nothing except that the guy who made it has no idea.3 -
livingleanlivingclean wrote: »jesslynn483 wrote: »I highly suggest watching "that sugar film" on Netflix. Sugar intake matters A LOT. and especially what types of sugars. Even "healthy" foods can be high in sugar (fruit juice, granola bars...ect)
I would suggest watching it for a laugh. That was the biggest load of twaddle I think I've ever seen. It shows nothing except that the guy who made it has no idea.
I was thinking I could do with some twaddle watching. Maybe I'll consider this for a chuckle tonight.2 -
nutmegoreo wrote: »livingleanlivingclean wrote: »jesslynn483 wrote: »I highly suggest watching "that sugar film" on Netflix. Sugar intake matters A LOT. and especially what types of sugars. Even "healthy" foods can be high in sugar (fruit juice, granola bars...ect)
I would suggest watching it for a laugh. That was the biggest load of twaddle I think I've ever seen. It shows nothing except that the guy who made it has no idea.
I was thinking I could do with some twaddle watching. Maybe I'll consider this for a chuckle tonight.
I hope you don't get a headache from rolling your eyes so hard.
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nutmegoreo wrote: »livingleanlivingclean wrote: »jesslynn483 wrote: »I highly suggest watching "that sugar film" on Netflix. Sugar intake matters A LOT. and especially what types of sugars. Even "healthy" foods can be high in sugar (fruit juice, granola bars...ect)
I would suggest watching it for a laugh. That was the biggest load of twaddle I think I've ever seen. It shows nothing except that the guy who made it has no idea.
I was thinking I could do with some twaddle watching. Maybe I'll consider this for a chuckle tonight.
Have a wall close by to bang your head against 1 -
nutmegoreo wrote: »livingleanlivingclean wrote: »jesslynn483 wrote: »I highly suggest watching "that sugar film" on Netflix. Sugar intake matters A LOT. and especially what types of sugars. Even "healthy" foods can be high in sugar (fruit juice, granola bars...ect)
I would suggest watching it for a laugh. That was the biggest load of twaddle I think I've ever seen. It shows nothing except that the guy who made it has no idea.
I was thinking I could do with some twaddle watching. Maybe I'll consider this for a chuckle tonight.
I hope you don't get a headache from rolling your eyes so hard.
I've been getting a lot of headaches lately
livingleanlivingclean wrote: »nutmegoreo wrote: »livingleanlivingclean wrote: »jesslynn483 wrote: »I highly suggest watching "that sugar film" on Netflix. Sugar intake matters A LOT. and especially what types of sugars. Even "healthy" foods can be high in sugar (fruit juice, granola bars...ect)
I would suggest watching it for a laugh. That was the biggest load of twaddle I think I've ever seen. It shows nothing except that the guy who made it has no idea.
I was thinking I could do with some twaddle watching. Maybe I'll consider this for a chuckle tonight.
Have a wall close by to bang your head against
I'll lean back in my desk chair and if I roll my eyes hard enough, the chair will tip me downside over the up, and there is a lovely shelf behind me on which to hit my head when this happens. So I can incorporate some fancy moves into the whole dramatic event! :laugh:1 -
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.
I am T2Dm and I do not track sugar. The important number for T2 diabetics is total carbs. How those carbs are divided up does not make as much of a difference as the total number. Having said that, it IS important to get at least 25 grams of fiber so I do tend to aim for carbs that will also give me fiber like veggies, whole grains, legumes, etc. Sugar just does NOT enter into the equation.
(All of this is following my doctor's recommendation. She is a CDE.)0 -
I've never tracked it. Guess I'm lucky. I just try my best to burn off the calories I consume and not go over.
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Been in fitness for 30 years and have studied kinesiology and nutrition
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