I need help on sugar NOW PLEASE!!!!!!!!!!!!!!!!!!

Hi again, I just remembered there is a website that lists the glycemic index of foods, and it may have been on one of the FDA's help pages. Maybe you could google that for grocery ideas.

I think that the 'sugar' intake on your read-out is more in reference to your 'refined sugar' intake...like from packaged foods. Look more at your carb intake. If you are within that range and not eating a lot of packaged sugar food (bars, cerals, candy, sauces, etc) I wouldn't worry too much.

This is copied from the website:


What are the Benefits of the Glycemic Index?
Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.

Low GI diets help people lose and control weight
Low GI diets increase the body's sensitivity to insulin
Low GI carbs improve diabetes control
Low GI carbs reduce the risk of heart disease
Low GI carbs reduce blood cholesterol levels
Low GI carbs can help you manage the symptoms of PCOS
Low GI carbs reduce hunger and keep you fuller for longer
Low GI carbs prolong physical endurance
High GI carbs help re-fuel carbohydrate stores after exercise

How to Switch to a Low GI Diet
The basic technique for eating the low GI way is simply a "this for that" approach - ie, swapping high GI carbs for low GI carbs. You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.

Use breakfast cereals based on oats, barley and bran
Use breads with wholegrains, stone-ground flour, sour dough
Reduce the amount of potatoes you eat
Enjoy all other types of fruit and vegetables
Use Basmati or Doongara rice
Enjoy pasta, noodles, quinoa
Eat plenty of salad vegetables with a vinaigrette dressing

i was watching the biggest loser the other night and it said something about sugars in food, and how your only supose to have so much sugar in a day, and the trainer guy.lol. said that he has never seen anyone get fat off natural sugars found in fruit, and he eats them all the time himself. i would more be worried bout added sugar, and im always way off of mine, an apple has like 17g:S

just my experience but I know I didn't gain all the weight from peaches:blushing:

Hi Sassy:bigsmile:
The GI chart is great for learning more about Glycemic levels of veggies and fruits, beans, any food actually.

Berries are excellent for us and have very low sugar in them. :bigsmile: Strawberries, Blackberries, Blueberries...well you're getting the idea:laugh:

I keep track of about 5 things on my food diary (isn't it 5 we can track? I think so), carbs, protein, fiber, dairy, sodium. We all make choices for various reasons in regards to what we chart but I do see a number of folks very concerned when the sugars are high. I track by my carbs which in essence is a type of sugar(ok, it's getting late and I think that's not gonna make as much sense as I'd hoped, try and read my mind on what I meant there regarding the carbs comment :blushing: :flowerforyou: ), It will show anything from carbs in fruits to very processed foods. Are you going over in your carbs? If not perhaps you might try adjusting your choices so you don't over worry on the sugars if you're not over on carbs I wouldn't worry to much .

I think fruit can be overeaten but I think there are many other things that are much worse for us to eat. Also learning the portions which the GI website will help with is a great way to learn a small apple 2 inches in diameter is actually ONE serving of fruit, a small banana or 1/2 a medium, 2 T. raisons etc. is one serving each.

Sometime it IS easy to go over on fruit because we are so used to picking out apples and the ones at stores are HUGE, some are probably 4 servings in one apple alone. Same with bananas which are pretty high in GI anyway.:noway:

Just somethings I've learned along the way ...perhaps something here might help?:flowerforyou:

I just got back from the store and found some great prices on berries so I snagged a few containers. I think 1 cup of berries is one serving...so it can make a huge difference in cals & carbs even if fruits are natural sugars they can add up.:ohwell: :flowerforyou:

FC

I tend to think fitness chick is correct. peaches and bananas are not how we all got here!
I think natural fruit sugars are less of a problem than refined/corn syrup kind. How long have you been working at weight loss? For me, at week 4, I got stuck and didn't budge for two weeks. Then I started losing again, so maybe you are going through a time like that.

In any case, the fact that you are becoming more aware of what you choose to eat is more than half the battle! If you start to feel like you can't eat anything you like, it will become very very difficult to stick to the plan long term.
:flowerforyou:

I truly believe that the old war horse of a guideline that we need five servings of fruit evert day is wrong....we do not need that much sugar....I would cut back on the peaches and bananas a bit to get more in line...eat a half banana instead of a whole (maybe the other half later) etc

The guideline is five servings of fruits *and* vegetables, which usually means two of fruits and three of vegetables. That said, I usually eat more than two servings of fruit a day. If you want to be a professional body builder, you might need to watch your fruit in order to get super lean. If you're fine being a regular old "fit" person, I don't think you can ever get too much fruit. :bigsmile:

Hey, Sassybritches,
If you're still losing weight, don't worry about it! BTW, do you eat white bread, rice, pasta or whole wheat? The regular, white versions register higher in the sugars than whole wheat.:huh: