Control Sugar Intake
ahmedkarem87
Posts: 2 Member
I have recently watched documentaries on youtube balming sugar for obesity and camung that if we reduced sugar intake to almost zero the problem will be solved. My question is how to control sugar intake espcially those hidden.
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Replies
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Well, you can read labels carefully and not eat anything with sugar in it.
But sugar isn't what causes weight gain. Calories cause weight gain. There were fat people in history before there was such a thing as refined sugar. You've seen a statue of Buddha, right?19 -
Focus on your daily calories. If reducing sugar helps you stay within your calorie goal, then do that.
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Interesting that in recent years our sugar consumption has decreased but our weight has increased. What does that little bit of information tell you? For me, I would come to the conclusion that the reason for our increasing obesity levels is that we are eating more and moving less, rather than the types of foods we are eating. If eating foods high in added sugar contribute to you overeating, it makes sense to limit them or cut them out of your diet. If you are the sort of person who finds that having a small sweet treat regularly prevents cravings and helps you stay within your calorie goals then you would be foolish to stop doing this.14
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ahmedkarem87 wrote: »I have recently watched documentaries on youtube balming sugar for obesity and camung that if we reduced sugar intake to almost zero the problem will be solved. My question is how to control sugar intake espcially those hidden.
Lies. Absolute lies. What did they try and sell you after the video?
Most weeks I average around 100 grams of sugar per day plus another 100-200 grams of other carbs. I like yogurt a lot. I’m not afraid of added sugar either. Lost plenty of weight just fine. It all comes down to being in an overall calorie deficit9 -
Lies. Absolute lies. What did they try and sell you after the video?
Most weeks I average around 100 grams of sugar per day plus another 100-200 grams of other carbs. I like yogurt a lot. I’m not afraid of added sugar either. Lost plenty of weight just fine. It all comes down to being in an overall calorie deficit
It isn't lies actually.
It is wrong of you to make a blanket statement like this buddy. Be careful on the advice you give others based on your experience.
Everyone is different and people react differently to food. You may be able to consume a high sugar diet (not that this is any good for your health) but other people may suffer from insulin sensitivity. Their body type may lean towards holding onto fat more and require a diet lower in sugars. Some may suffer from a slow metabolic rate or damage, a hormonal or gut imbalance. All of these factor into what they can consume and how much.
Having said that, a diet low in sugars and refined carbohydrates is extremely beneficial to health. Sugar causes inflammation in the body and reducing your sugars and only getting it from natural sources is a no brainer.48 -
lukejoycePT wrote: »
It isn't lies actually.
It is wrong of you to make a blanket statement like this buddy. Be careful on the advice you give others based on your experience.
Everyone is different and people react differently to food. You may be able to consume a high sugar diet (not that this is any good for your health) but other people may suffer from insulin sensitivity. Their body type may lean towards holding onto fat more and require a diet lower in sugars. Some may suffer from a slow metabolic rate or damage, a hormonal or gut imbalance. All of these factor into what they can consume and how much.
Having said that, a diet low in sugars and refined carbohydrates is extremely beneficial to health. Sugar causes inflammation in the body and reducing your sugars and only getting it from natural sources is a no brainer.
Speaking of being careful about the advice you give others - what sort of body type do you think someone has that leads to holding onto fat if in a calorie deficit but eating sugar? I don't believe there is any scientific basis to this statement at all!19 -
Never has 'no brainer' been a more accurate phrase... *rollseyes*10
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tinkerbellang83 wrote: »
Speaking of being careful about the advice you give others - what sort of body type do you think someone has that leads to holding onto fat if in a calorie deficit but eating sugar? I don't believe there is any scientific basis to this statement at all!
That's a fair question, Realistically an endomorph would be prone to insulin sensitivity and slow metabolic rate and therefore benefit for a reduction in sugar. To be clear though, Most people do not fit into one of the three body types.38 -
lukejoycePT wrote: »
That's a fair question, Realistically an endomorph would be prone to insulin sensitivity and slow metabolic rate and therefore benefit for a reduction in sugar. To be clear though, Most people do not fit into one of the three body types.
Noone fits into the body types because somatypes have been debunked for quite some time.22 -
Most “documentaries” are biased stories meant to paint a very slanted picture toward one position without relying heavily on neutral, peer reviewed science. Not sure which you watched but go to google, type the name of the documentary followed by “debunked” and you’ll find the complete opposite viewpoint likely with a lot more science than pseudoscience.
As others have said - sugar doesn’t cause obesity. Too many calories overall cause obesity. These calories can come from any source and sure, eating added sugar in excess can be problematic, but sugar doesn’t cause obesity in and of itself. Nor does it cause diabetes, in case that was one of the claims as well.
Sugar is also in things like fruits, vegetables, dairy, etc. it’s broken down in your body via the same biochemical pathways regardless of if it comes from an apple or a snickers bar (note I am not saying a snickers bar and an apple are identical from a nutrition standpoint merely that the sugar is broken down the same way in your body).
So think about your goal - is it weight loss? Have you read the stickied most helpful forum posts here and set up MFP to calculate a calorie target for you based on your stats and goal? Log everything you eat, as accurately and honestly as possible ideally using a food scale. If you exercise, log and eat back those calories too. Focus on satiety, nutrition and enjoyment. Even if some of those include sugar. If done within your calorie goal and you have no medical reason to limit added sugar then no worries!
And don’t watch you tube “documentaries”. Much better uses of your time and much better sources of information exist.12 -
tinkerbellang83 wrote: »
Noone fits into the body types because somatypes have been debunked for quite some time.
Actually Somatypes are based on hard science, While nobody fits exactly into a body type like i stated above it is a good starting point and although you wouldn't label someone as such, the principle still applies. You are focusing on the wrong part of my point. I was stating that some people hold onto fat easier than others which is a fact. It comes down to how the individuals body reacts to insulin.36 -
lukejoycePT wrote: »
Actually Somatypes are based on hard science, While nobody fits exactly into a body type like i stated above it is a good starting point and although you wouldn't label someone as such, the principle still applies. You are focusing on the wrong part of my point. I was stating that some people hold onto fat easier than others which is a fact. It comes down to how the individuals body reacts to insulin.
What you are suggesting is not based on hard science at all - somatyping came about as a method of determining personality traits not nutrition or fitness. They were also only based on Male body types not both genders. Sheldon's work has been widely discredited. He used photos of students without their permission, he never interviewed any of the subjects, so all views were based solely on his opinions/assumptions.
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tinkerbellang83 wrote: »
What you are suggesting is not based on hard science at all - somatyping came about as a method of determining personality traits not nutrition or fitness. They were also only based on Male body types not both genders. Sheldon's has been widely discredited. He used photos of students without their permission, he never interviewed any of the subjects, so all views were based solely on his opinions/assumptions.
Agreed that the actual study was discredited (like many studies) and while it is true ( as i stated several times) that people don't fit strictly to a specific type, people do lean towards a type, it can be helpful. But again, you are focusing on a small part of what i was saying which is based on the individual. This is all related to insulin. My point was that all people are different and just because one guy can eat 100 grams of sugar a day and lose fat doesn't mean that works for everyone.21 -
ahmedkarem87 wrote: »I have recently watched documentaries on youtube balming sugar for obesity and camung that if we reduced sugar intake to almost zero the problem will be solved.
Those documentaries aren't based on good science, and are pushing a POV. There are other, equally bad documentaries on YouTube that will have quite opposing advice (they will say that animal products are the problem or some such. Take anything on YouTube (or Netflix docs) with extreme skepticism.My question is how to control sugar intake espcially those hidden.
What IS healthy (according to the consensus of advice from reputable experts and longstanding recommendations) is limiting (not eliminating) cals from added sugar (and added fats) that tend to be in lower nutrient, higher cal foods, and also to limit other refined carbs and foods high in added fats (like fried foods). For example, the WHO (and other organizations) suggests limiting ADDED sugar to below 10% and ideally below 5% of calories because added sugar tends to be associated with excessive cals or crowding out nutrients (usually because it comes in low nutrient foods with lots of cals from added fat too). That means don't worry about fruit, but LIMIT foods with lots of added sugar (and lots of cals from fat too) like cookies, donuts, cake, as well as high added sugar foods like candy, sugary soda.
How to do that? It's pretty much common sense: limit (again, don't worry about eliminating) dessert-type junk foods, snacky foods like chips, juice, fried foods (and personally if I consumed them I would consider eliminating sugary sodas and energy drinks entirely), and replace refined grains with whole, at least in part.
Hidden sugars really aren't a thing. Read the ingredients and labels. But remember that many places (the US on most labels right now, for example), the sugar on labels could be inherent and not added (so read the ingredients).
Or use MFP and see if you are getting sugar from surprising sources.11 -
"eat meat, vegetables, nuts and seeds, some fruit, little starch and no sugar" Coach glassman
If you can do this your golden. Chuck in a bit of exercise and the sky is the limit.
Before the keyboard warriors decimate the above, I know there is sugar in fruit. Im talking about the sugar infused processed foods / drinks which are so calorie dense. Nobody ever got fat eating too much watermelon.
If you have time read this: https://www.wholelifechallenge.com/93-greg-glassman-crossfit-and-the-battle-with-big-soda/26 -
lukejoycePT wrote: »
Agreed that the actual study was discredited (like many studies) and while it is true ( as i stated several times) that people don't fit strictly to a specific type, people do lean towards a type, it can be helpful. But again, you are focusing on a small part of what i was saying which is based on the individual. This is all related to insulin. My point was that all people are different and just because one guy can eat 100 grams of sugar a day and lose fat doesn't mean that works for everyone.
Neither does assuming everyone has insulin sensitivity and needs to cut out sugar. Unless they have been advised a medical practitioner there is no reason to be scaremongering about sugar.
Sugar is the current enemy of weight loss the same way that Fat was the enemy of weight loss in the 80's.
I am by no means advocating that everyone should sit and eat a bag of sugar every day and guzzle gallons of coke. But why not just aim for moderation? Regarding the OP, like many of the documentaries that have been on Netflix/Youtube etc, chances are there is very little truth to the claims that were made in them.
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ahmedkarem87 wrote: »I have recently watched documentaries on youtube balming sugar for obesity and camung that if we reduced sugar intake to almost zero the problem will be solved. My question is how to control sugar intake espcially those hidden.
While sugar has many names, the labeling shows how much sugar is in foods. If you focus on whole foods, than largely, you will not have much added sugar, which is the bigger issue.
Overall, I lost 50 lbs about 8 years ago and I regularly consumed 100-150g of total sugars with carbs around 300g. Controlling calories is the primary thing. Also, as you cut calories, you also tend to naturally cut sugars.15 -
tinkerbellang83 wrote: »
Neither does assuming everyone has insulin sensitivity and needs to cut out sugar. Unless they have been advised a medical practitioner there is no reason to be scaremongering about sugar.
Sugar is the current enemy of weight loss the same way that Fat was the enemy of weight loss in the 80's.
I am by no means advocating that everyone should sit and eat a bag of sugar every day and guzzle gallons of coke. But why not just aim for moderation? Regarding the OP, like many of the documentaries that have been on Netflix/Youtube etc, chances are there is very little truth to the claims that were made in them.
At what point did I say sugar should be avoided by everybody all of the time?
My advice was to not make a blanket statement. Please re read my first reply12 -
Man, the FDA makes one suggestion about decreasing added sugar because people weren't getting the micronutrients and protein they needed (it was being crowded out by the added sugar in foods that were low in those nutrients) and people RUN with that *kitten*. They were probably thinking "lol have some fruit instead" and people instead took it as "SUGAR IS LE DEBIL EXORCISE IT".21
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lukejoycePT wrote: »
At what point did I say sugar should be avoided by everybody all of the time?
My advice was to not make a blanket statement. Please re read my first reply
You mean like in this post:lukejoycePT wrote: »
Fruit is mainly sugar. Yes there are also many health benefits to fruit but all of these can be consumed, without the sugar in the form of vegetables. Avoid the fruit while cutting weight will help regulate your insulin.
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tinkerbellang83 wrote: »
How is what I have written here not true? Is fruit mainly sugar? YES.
Can you get what you need from vegetables instead of sugar? YES.
Does less sugar in your diet help regulate your insulin? YES
Does insulin directly affect your ability to lose weight? YES25 -
lukejoycePT wrote: »
How is what I have written here not true? Is fruit mainly sugar? YES.
Can you get what you need from vegetables instead of sugar? YES.
Does less sugar in your diet help regulate your insulin? YES
Does insulin directly affect your ability to lose weight? YES
Insulin inhibits lipolysis, it doesn't stop that. And as shown by metabolic ward studies, there is no difference between ketogenic diets and high carb/high sugar diets in terms of fat loss. A body just doesn't chronically maintain high levels of insulin, unless you are type II or Insulin Resistant. And currently in the US only 8% are diagnosed with those conditions with estimates of 33% could have it sometime in their lifespan.17 -
ahmedkarem87 wrote: »I have recently watched documentaries on youtube balming sugar for obesity and camung that if we reduced sugar intake to almost zero the problem will be solved. My question is how to control sugar intake espcially those hidden.
In general, documentaries are not a great source of info on their own. They are usually biased, only showing one side of the story, and more focused on grabbing your attention than completely educating you.
Sugar is the current boogeyman of the diet industry. The industry always has to have a boogeyman so they can convince you that you need their help and their products to reach your goals.
High sugar diets can be problematic for weight loss because high sugar foods are high calorie. Calories determine weight gain/loss.
I found that it's much easier to change my diet when I focus on what I need more of rather than less. So I focus on hitting my protein, fat, and fiber goals and try to increase my servings of veggies, fruits, whole grains, and beans & lentils. As long as I stick to my calorie goal while doing this, I end up with less room for "junk food" type treats that could overload mt diet with excess sugar and fat. Mind you, I still eat treats, but everything tends to balance out.
Sugar grams are always listed on the label, they aren't hidden. The best way to avoid "too much" sugar is to build your diet on whole foods and eat treat foods as simply that - treats. If you want to lose weight, start logging your food accurately and consistently, and if you are eating too much sugar, you'll find it is either causing you to eat too many calories or it's crowding out the good stuff you want in your diet. Otherwise, hit those good goals, stay active, and don't sweat the small stuff that the latest diet industry fads usually are
This thread is a great place to start: https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p115 -
lukejoycePT wrote: »
How is what I have written here not true? Is fruit mainly sugar? YES.
Can you get what you need from vegetables instead of sugar? YES.
Does less sugar in your diet help regulate your insulin? YES
Does insulin directly affect your ability to lose weight? YES
In addition to @psuLemon 's reponse to you, the poster you were criticising, stated that calorie control is the key to weight loss, which is true and that the documentary was lies (most likely because it infers that Sugar is the ultimate cause of obesity and not that it is actually down to calorie control).
If you spend a bit more time on these boards, you'll come to realise that the reason most people struggle with weight loss is because:- they have no idea how much they are eating - see the hundreds of I am eating 1200 calories and can't lose weight threads per week.
- they mistakenly think they have to cut out food groups or certain foods to lose weight - which makes adherance long term difficult.
- they don't understand the science/maths behind weight loss and quit when they don't see any progress on the scale every week.
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Insulin inhibits lipolysis, it doesn't stop that. And as shown by metabolic ward studies, there is no difference between ketogenic diets and high carb/high sugar diets in terms of fat loss. A body just doesn't chronically maintain high levels of insulin, unless you are type II or Insulin Resistant. And currently in the US only 8% are diagnosed with those conditions with estimates of 33% could have it sometime in their lifespan.
We could argue about this all day long. You show me a study, i show you one. In my experience, and i can say that as i have about 8 years working with all kinds of people, the main issue is sugar. It is so easy to over consume sugar and our daily requirement are small. Once you pass that you create all sorts of issues in your body such as inflammation.
You talk of US stats, a country that has the worst Obesity epidemic in the world where big farma rules. Most of what you read is outdated, sudo science funded by invested interests.
You can not rule out insulin. It plays a huge part in how our bodies process sugar. Not once did i say anything about Keto or going low carb. I simply mention that everyone is different and keeping sugar out of your diet is best for health. Eating lots of sugar is just bad advice and is not best for health.
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lukejoycePT wrote: »
We could argue about this all day long. You show me a study, i show you one. In my experience, and i can say that as i have about 8 years working with all kinds of people, the main issue is sugar. It is so easy to over consume sugar and our daily requirement are small. Once you pass that you create all sorts of issues in your body such as inflammation.
You talk of US stats, a country that has the worst Obesity epidemic in the world where big farma rules. Most of what you read is outdated, sudo science funded by invested interests.
You can not rule out insulin. It plays a huge part in how our bodies process sugar. Not once did i say anything about Keto or going low carb. I simply mention that everyone is different and keeping sugar out of your diet is best for health. Eating lots of sugar is just bad advice and is not best for health.
But there's a big difference between "keeping sugar out of your diet" and "eating lots of sugar". There's a big yummy middle ground full of delicious fruits and veggies and dairy products that supply a plethora of different nutrients, including some stuff we probably haven't even discovered yet.
International guidelines on sugar intake (so not us fat unhealthy lying Americans
) are based on the link between high sugar and high calories and often also mention tooth decay. There is no consensus internationally that insulin is the hot button topic some corners insist it is.
The healthiest and longest-lived areas in the world eat diets centered around veggies, fruits, and whole grains. They are not low sugar, though they are quite high fiber.
Sugar is a big issue in weight loss because many people eat too much treat food and combine that with too little activity. Interestingly, "junk food" often also contains a lot of fat. When someone who is eating a poor diet focuses on reducing sugar (and without meaning too this also lowers the processed fats in their diet), they end up eating less calories, which causes them to lose weight. Assuming someone has a poor diet to start out, focusing on demonizing sugar ends up as simply a strategy to get them to reduce calories, and make more satiating food choices.22 -
lukejoycePT wrote: »
We could argue about this all day long. You show me a study, i show you one. In my experience, and i can say that as i have about 8 years working with all kinds of people, the main issue is sugar. It is so easy to over consume sugar and our daily requirement are small. Once you pass that you create all sorts of issues in your body such as inflammation.
You talk of US stats, a country that has the worst Obesity epidemic in the world where big farma rules. Most of what you read is outdated, sudo science funded by invested interests.
You can not rule out insulin. It plays a huge part in how our bodies process sugar. Not once did i say anything about Keto or going low carb. I simply mention that everyone is different and keeping sugar out of your diet is best for health. Eating lots of sugar is just bad advice and is not best for health.
I didn't see anyone advocating for eating lots of sugar, people merely pointed out that sugar is not the devil that the documentary makes it out to be. Focusing on sugar alone sets the OP up to fail which is why others advocated for a balanced, sustainable, diet consisting of everything in moderation. If a cookie or cake fits into a person's daily caloric goals, then why should they deprive themselves? That is in no way advocating for a high sugar diet. Nobody did that. Instead you moved the goalposts in an attempt to support your argument.17 -
But there's a big difference between "keeping sugar out of your diet" and "eating lots of sugar". There's a big yummy middle ground full of delicious fruits and veggies and dairy products that supply a plethora of different nutrients, including some stuff we probably haven't even discovered yet.
International guidelines on sugar intake (so not us fat unhealthy lying Americans ) are based on the link between high sugar and high calories and often also mention tooth decay. There is no consensus internationally that insulin is the hot button topic some corners insist it is.
The healthiest and longest-lived areas in the world eat diets centered around veggies, fruits, and whole grains. They are not low sugar, though they are quite high fiber.
Sugar is a big issue in weight loss because many people eat too much treat food and combine that with too little activity. Interestingly, "junk food" often also contains a lot of fat. When someone who is eating a poor diet focuses on reducing sugar (and without meaning too this also lowers the processed fats in their diet), they end up eating less calories, which causes them to lose weight.
first of all, thank you for replying in a non aggressive way.
I agree with everything you have said above and my point in the first post ,where i was basically attacked was that not everyone can have lots of sugar, that everybody is different. That a blanket statement that sugar is totally ok for everybody is incorrect just as saying no sugar for everyone is incorrect.
I did not intend to give off the opinion that i think americans are unhealthy liers lol. I merely meant that the current health system in the states is problematic. And as you mentioned the fast food industry is full of fat as well as sugar and both of these together are a minefield.
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This thread seems to have turned more into a debate on whether you should cut sugars rather than insight on how to do so. And as someone who came to the conclusion that I needed to cut sugar from my diet "before it was cool", I feel like I can add to both.
First of all, while added sugar has been generally recognised as something to watch the intake of (which is why it has been added as a section on the nutrition label in the US) the sugars that aren't considered to be "added" should be taken into consideration as well. especially if there are a lot of them. For example, sugar from fruit isn't typically considered to be "added" as far as I'm aware, but fruit juice, which contains no "added" sugar has just as much sugar as soda and the sugars are really no different in that form. Because the thing about just eating fruit is that the sugar isn't as highly concentrated and is accompanied by the fiber and bulk of the fruit flesh. You would have to eat several whole oranges to get the same amount of sugar that is in a glass of orange juice. But most people would be full well before that happened.
So yeah, be aware of total sugars, not just added ones.
You will probably find that a lot of the convenience foods that you love have much higher amounts of sugar than you expected. even the ones that you would consider savory rather than sweet. But prepping your own foods ahead and putting them in the fridge or freezer for your later convenience is a great alternative.
So now onto why I wanted to decrease my sugar intake.
For me, it all boiled down to cravings. I have made countless attempts to lose weight and have always found that it is unbelievably hard to control my eating at first, but that if I can tough it out it gets easier. However I have also found that if I go back to my junk food junkie ways, those cravings come back all over again and I am back to square one and usually can't get the cravings under control again before at least some of the weight comes back.
However, I also found that I can overindulge in non-sugary foods and just pick myself back up and dust myself off and start again right away. It was only when sugar got reintroduced in a big way that everything would unravel. So I have decided to just try to break the cycle once and for all. And believe me when I say that I had problems making myself commit to that. And I think that speaks to the level of hold that sugar has had over me.
It took a major health scare with one of my family members and a few more months of contemplation to work my way to being all right with leaving the sugar behind. But it has been a slow process and I am a work in progress on this point still. I started with just switching my sweets and drinks to sugar-free versions. That has taken care of the bulk of my cravings. But I also try to watch sugar content in other foods and try to be mindful of ones that cause me to have cravings later so that I don't end up back where I started. So far it has been things like peanut butter crackers and such things that don't seem outright sweet, but that I can get carried away eating and the sugar over multiple servings can add up.
I can't speak to the validity of any of the other claims made above and across the internet as to why sugar may be considered bad for you. But I can say that I am not even the only person I know that has issues with sugar cravings (and my extension the other food cravings that lead them to overeat)
Anyway, I hope that has helped some and that you find success in your endeavor.10 -
ahmedkarem87 wrote: »I have recently watched documentaries on youtube balming sugar for obesity and camung that if we reduced sugar intake to almost zero the problem will be solved. My question is how to control sugar intake espcially those hidden.
The documentaries are trendy propaganda. Eating foods with high calories and low nutrient density (which commonly are high in sugars or fats or frequently both) can easily result in one of two negative outcomes: Too many calories (so can't maintain a healthy weight) or too little nutrition (so hard to maintain a healthy, energetic body long term).
What to do about sugars?
I'm with Kimny: Don't worry about getting it out of your eating; worry about what you should get into your eating, within your calorie goal.
What you ideally need in your eating is enough protein, enough fats (plenty of them mono- or poly-unsaturated, with a reasonable Omega-3 to Omega-6 ratio), and plenty of whole fruits/veggies for fiber and micronutrients (vitamins, minerals, antioxidants and other beneficial phytochemicals). That's plenty to think about. Why waste time on a wild goose chase about sugar?
After that's all dialed in nicely, and you still have calories left within a sensible calorie goal, it's fine to eat some less nutrient-dense treats, as long as you have no medical conditions requiring you to limit them (such as diabetes). They just shouldn't be the foundation of our overall way of eating.
(It's even fine to go over your calorie goal on the rare occasion or to miss your nutritional targets for a day once in a while; and it's fine to be approximately close to nutritional goals (some days over, some under) all the time. You just want things to average out reasonably over time.)
The good news is that you don't have to fix everything about your eating instantly. Humans are adaptive omnivores, so your nutrition and energy level don't instantly tank if you aren't perfect right away (and if the calories are correct, you'll still lose weight). You can remodel your eating gradually in a positive direction to get the good things you need into your eating on a consistent basis.
If you'd like to consider an approach that emphasizes that "gradual remodeling" approach to improving your eating patterns, there's one discussed in this thread:
http://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm
Best wishes for much success! 10
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