Sugars

misst_k007
misst_k007 Posts: 1 Member
edited October 2024 in Food and Nutrition
Almost everyday I go over my sugar numbers. I am not eating any refined sugars just sugars in fruits and veggies, it is disheartening to me that even thought I am doing a great job trying not to put candy bars and ice cream in my mouth I am still going over. Am I being to hard on myself? Should I be counting fruits and veggies differently? Or do I need to look at the fruits and veggies that I am eating and reevaluate?

Replies

  • sykin
    sykin Posts: 1,676 Member
    Almost everyone I hear complaining of going over in sugar is from eating fruits. I wouldn't worry about those kinds of sugars, to be honest :) If you feel better, then keep rocking it!
  • miss_sarcastic
    miss_sarcastic Posts: 131
    Not all do, but a lot of people don't count sugars from fruits and veggies. Don't be too hard on yourself! If you're staying away from refined sugars, go you!
  • adross3
    adross3 Posts: 606 Member
    Fructose will still spike your blood glucose. Eat fruit only before exercise to store muscle.
  • miss_sarcastic
    miss_sarcastic Posts: 131
    From what I learned as a fun fact in biochemistry, fructose affects blood glucose, yes...but it does not cause a sharp spike, nor a large fall. It has a low glycemic index (19) versus regular table sugar (65) and of course glucose (100).

    Of all sugars, I wouldn't overly fret about fruit. Watch where they sneak in those useless sugars in processed foods though! :)
  • Artemis_Acorn
    Artemis_Acorn Posts: 836 Member
    I had not been tracking sugars for the past 3-1/2 months, but had hit a two-week plateau so for the past several days I started tracking the sugars and staying within my allowance - which means no fruit and small (tiny) portions of any starchy vegetables, grains and dairy. This was recommended on a number of MFP threads and numerous websites as well as one of the ways to bust a plateau, and as of this morning, the scale is moving again. I feel that cutting back on my sugars played a big role in that. I guess the point is that the time may come where you might want to shift away from even naturally occurring sugars. I'll probably stick with tracking it closely and being strict on not exceeding the allotment for at least a couple of weeks.
  • Sidesteal
    Sidesteal Posts: 5,510 Member
    Unless you are diabetic, I wouldn't worry to much about it, or the GI scale in general. Focus on eating the appropriate calorie intake and focus on hitting your macronutrient goals and you will lose weight regardless of sugar intake.
  • oopsiedaezie
    oopsiedaezie Posts: 93
    I am so glad I stumbled across this post. Thank you all! I was also worried about consuming too many grams of sugar per day, and I have not consumed any refined sugars in at least 2 months. BUT I am eating fruit, in moderation of course; but I have been sticking to apples, grapefruits and some strawberries (the season is already over, so what is left behind isn't really all that great). I am feeling a lot better about my numbers now.
    ~Daisy
  • tigersword
    tigersword Posts: 8,059 Member
    From what I learned as a fun fact in biochemistry, fructose affects blood glucose, yes...but it does not cause a sharp spike, nor a large fall. It has a low glycemic index (19) versus regular table sugar (65) and of course glucose (100).

    Of all sugars, I wouldn't overly fret about fruit. Watch where they sneak in those useless sugars in processed foods though! :)

    Recent studies have shown that fructose causes a very similar insulin spike. 1 gram of fructose has the same effect as 0.78 grams of glucose. Also, fruit does not only have fructose in it, fruits have varying amounts of fructose, glucose, and sucrose. Absolutely keep an eye on and limit the total amount of fruit eaten in a day. Refined sugar is sucrose, and fruits contain sucrose as well as the components that make up sucrose, glucose and fructose. If refined sugar is bad, why would the exact same types of sugars be good just because they are in fruit?
  • K1Teacher
    K1Teacher Posts: 324 Member
    I thought this was interesting...especially the case study at Princeton.

    http://www.livestrong.com/article/369750-fruit-sugar-weight-loss/
  • Sidesteal
    Sidesteal Posts: 5,510 Member
    Absolutely keep an eye on and limit the total amount of fruit eaten in a day.

    Mind shedding some light on the above? Do you still advocate this for people who can eat a lot of fruit and stay within their macro goal?
  • tigersword
    tigersword Posts: 8,059 Member
    Experts recommend and absolute upper limit of 100 grams of total sugar a day, and actually getting close to that limit only on rare occasions. The sugar in fruit can cause all of the same health problems that refined sugars can cause when eaten to excess. Remember, the body doesn't differentiate where sugar comes from, it processes sugar the same way, regardless.

    Yes, fruit may be slightly better than a spoonful of refined sugar, due to fiber and vitamins, but if you put table sugar on a piece of high fiber whole grain bread you'd have the same effects. It's all relative.
  • Sidesteal
    Sidesteal Posts: 5,510 Member
    The sugar in fruit can cause all of the same health problems that refined sugars can cause when eaten to excess.

    ^ This is what I was looking for. I wasn't sure if you were going to go the insulin--->lipogenesis route which was been adequately refuted. If you are talking about limiting sugar consumption for health reasons, I need to do my research.

    Thanks for your reply.
  • nsblue
    nsblue Posts: 331 Member
    I gets a chuckle out of some responses lol.

    I am diabetic. Two years ago I was 550lbs, and on 90u insulin in the am and 80u insulin in the pm. In that two years i have eaten fruit and still eat it.... either as a snack or with a meal. My blood sugars range in the 4-5 and 6's.. more on the 4's n 5's. My insulin has decreased to only 3u a day and I have 262lbs off. fruit does not hinder weightloss.

    I do watch sugar content... I do not eat cakes, cookies bars candy etc. I have made a sugarfree cake and have had that but I choose to stay away from such.... I'd rather have a piece of fruit. puddings or yogerts I make sure they are no more than 6grams of sugar per 100 cal.... as with anything that has sugar content the same applies.

    BTW I range from 11-30g of sugar a day
  • mynika
    mynika Posts: 312 Member
    bump
  • catwrangler
    catwrangler Posts: 918 Member
    Experts recommend and absolute upper limit of 100 grams of total sugar a day, and actually getting close to that limit only on rare occasions. The sugar in fruit can cause all of the same health problems that refined sugars can cause WHEN EATEN TO EXCESS. Remember, the body doesn't differentiate where sugar comes from, it processes sugar the same way, regardless.

    Yes, fruit may be slightly better than a spoonful of refined sugar, due to fiber and vitamins, but if you put table sugar on a piece of high fiber whole grain bread you'd have the same effects. It's all relative.

    I capitalized the part I think is most important because I love fruit. :wink:

    The sugar on bread analogy is interesting, I never thought of it that way.
  • idauria
    idauria Posts: 1,037 Member
    I was wondering about the sugar limits that MFP gives us. 30 grams seemed low so I googled sugar intake and it seems that it's ok to have about twice that daily. But of course we should all be mindful where the sugar comes from anyway. I am on a sugar elimination diet and I don't eat fruit except blueberries in my smoothies once in a while. Sometimes I will eat an apple with peanut butter. If I am going to have fruit I try to have fat/protein with it as well. I find that helps me from having low blood sugar issues.
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