How important is it to watch sugar?

ChrisGoldn · May 2012

Here's a great post about the glycemic index and how it's mostly useless:

http://www.myfitnesspal.com/topics/show/532251-let-s-talk-about-the-gi-index

Sorry there, Sidesteal but any link that references this forum for science behind body mechanism has no weight to me. Too many people self proclaim to know it all on these forums.

Sidesteal · May 2012

Here's a great post about the glycemic index and how it's mostly useless:

http://www.myfitnesspal.com/topics/show/532251-let-s-talk-about-the-gi-index

Sorry there, Sidesteal but any link that references this forum for science behind body mechanism has no weight to me. Too many people self proclaim to know it all on these forums.

Sorry there Goldn326, but the post is well referenced and links outside of MFP. Maybe you should actually read it instead of arbitrarily dismissing it?

If you don't put any weight into Alan Aragon or pubmed,, then I really don't know what else to say other than good luck with your fitness and sugar tracking goals in 2012.

jacksonpt · May 2012

Admittedly, I didn't read through all the responses, but...

IMO, tracking anything beyond the big 3 macros is a waste of energy unless you have some extenuating health issue that requires you to do so. Keep your total cals where they should be, have a good balance of fats/carbs/proteins and go on with your life.

amillee · May 2012

I feel like no one has really addressed the issue of "how much sugar should a person have?" I KNOW the difference in natural v. refined... and how our bodies break it down, etc...

Maybe there's no "right" answer... I'm just looking for specifics... like "x amount from natural is okay, but keep all other to x or lower."

jacksonpt · May 2012

I feel like no one has really addressed the issue of "how much sugar should a person have?" I KNOW the difference in natural v. refined... and how our bodies break it down, etc...

Maybe there's no "right" answer... I'm just looking for specifics... like "x amount from natural is okay, but keep all other to x or lower."

There is no right answer because it's different for everyone. Bodies respond differently to exercise, calories, nutrients, etc. If you want a specific number, go to a doctor and have a full blood workup done, then consult a nutritionist who can address it specifically for you and your body.

Thorne5 · May 2012

I think it's important to watch sugar also, but if the sugar your getting is from fruits than it's not as bad. Fruits higher on the glycemic index are sweeter, but if that's the only fruit you like it's better to eat that than something else. I also watch my sugar intake because diabetes runs in my family. I have also learned that if I eat some sugars ex; cookies or sweet stuff, than I crave sugary foods more.

tigersword · May 2012

Keep in mind that there is a difference in the way your body uses natural sugar versus refined sugar. If you include natural sugar in the 25 grams, then it is very difficult to strive for. Google Jillian Michaels for info on this. I have read some good articles on her site. She even tells you which fruits to not pick as your first choices, due to sugar.

Good luck.

P.S. I have a lot of trouble controlling my sugar. This is a daily issue for me.

This is false. Sugar is sugar. Sugar in fruit and refined sugar are the exact same sugar molecules, and they are processed by the body in the exact same way. The human body doesn't recognize "fruit," it recognizes individual molecules. Sugar from a candy bar looks exactly the same as sugar from an apple.

NOT SO! What the first post says:
All forms of concentrated sugar - white sugar, brown sugar, malt, glucose, honey and syrup - are fast releasing, causing a rapid increase in blood sugar levels. If this sugar is not required by the body, it is put into storage, eventually emerging as fat. Most concentrated forms of sugar are also devoid of vitamins and minerals, unlike the natural sources such as fruit. Without vitamins and minerals our metabolism becomes inefficient, contributing to poor energy and poor weight control. Fruit contains a the simple sugar fructose, which needs no digesting and can therefore enter the bloodstream quickly, like glucose or sucrose. However, UNLIKE them it is classified as slow releasing. This is because the body cannot use fructose as it is, since cells run only on glucose. As a result, the fructose first has to be converted by the body into glucose, which effectively slows down this sugar's effect on the metabolism. Some fruit, such as grapes and dates, also contain pure glucose and are therefore faster releasing...but apples and dark berries contain almost exclusively fructose so they are slow releasing. It's ALL about glycemic response, ask any diabetic about that.

*sigh* First off, sucrose is 50% fructose, which would mean half of the "refined" sugar is fructose, so if fructose is all slow releasing and not bad for anybody, then half of all refined sugar is perfectly fine. Secondly, most fruit contains various combinations of sucrose, glucose, fructose, galactose, and maltose, with the majority being actual sucrose, followed by fructose (leading to a majority by molecule of fructose, because of the fructose in sucrose added to the free fructose.) As for vitamins and minerals in the fruit, that's a completely irrelevant argument, as nobody is talking about a diet with nutrient deficiency. If you get enough nutrients from your diet in general, then your body's metabolism is perfectly fine, even if you eat pure table sugar. Also, fructose spikes blood sugar almost as well as glucose, the information you're spreading is rather outdated.

http://www.ncbi.nlm.nih.gov/pubmed/2929488

Bottom line, sugar metabolism is identical, regardless of source. Glucose, fructose, sucrose, maltose, and galactose are always metabolized in the exact same way, it doesn't matter what food you eat them in.

tigersword · May 2012

I feel like no one has really addressed the issue of "how much sugar should a person have?" I KNOW the difference in natural v. refined... and how our bodies break it down, etc...

Maybe there's no "right" answer... I'm just looking for specifics... like "x amount from natural is okay, but keep all other to x or lower."

The upper recommendation for sugar for a healthy person, from all sources, including fruit, dairy, and discretionary is about 100 grams a day.

nasja1984 · May 2012

I feel like no one has really addressed the issue of "how much sugar should a person have?" I KNOW the difference in natural v. refined... and how our bodies break it down, etc...

Maybe there's no "right" answer... I'm just looking for specifics... like "x amount from natural is okay, but keep all other to x or lower."

You are correct, no one addresses it, because unless you have issues with it, it will probably not be an issue for you. You can search the internet and rarely will you find a definative answer. You can check Livestrong, WebMD, Mayo Clinic. etc. Assuming there's no predisposition to diabetes or other insulin related issues, natural sugar is probably fine over the "limit" MFP has as it's default. In sodium, a lot of people go over that as well, yet some doctors prescribe sodium/salt pills for people with very low BP.
Sugar does not have a RDA like Iron, Vitamin A, C, etc. These are just guidelines. Fruit is good for you, but there is such a thing as too much fruit. Moderation is the key. I know you are just looking for a definative amount for sugar. There is not one. You will be successful though in your endeavors because you are questioning things. You will keep doing this. The more you learn, the more you will want to increase your knowlegebase on nutrition. This is a very good sign!

nsblue · May 2012

having once been on 170 units of insulin a day... for me watching sugar intake is important. I usually watch sugar content...I keep sugar content to a low of no more than 8 grams per 100 cal for an item… now mind you some fruits do have high sugar content so one has to choose wisely.
I still eat fruit, and yes they do range up to 14 grams per 100 cal...but fruit for me are ok.... they contain so much more that IS healthy...fiber being one.

I am no longer on insulin and my blood sugars are normal. watching my sugars will always be important to me.... i want to remain healthy and insulin free.

ishtar13 · May 2012

The upper recommendation for sugar for a healthy person, from all sources, including fruit, dairy, and discretionary is about 100 grams a day.

What about an insulin resistant person?

Doc and nutritionist just tell me "total carbs" is what counts, not sugar - but they tell me to eat 50-55% carbs, which seems high to me.

reyopo · May 2012

I'm diabetic. It's not important for me to watch sugar - it is important for me to strictly watch carbs. By restricting my carbohydrates, I naturally reduce my sugar intake.

Yeah, because it's the same thing... Refined carbs such as white flour baked goods, white rice, and refined cereals have the same effect as refined sugar. Energy surge followed by energy drop as the body scrambles to balance blood sugar levels. Glycemic Index...

Actually, I've found the glycemic index fairly useless in gaining control of my BG levels. Refined carbs or those wonderful "whole grains" ...doesn't matter. Fructose has an effect similar to sucrose ... for me. Oatmeal might as well be white rice (or brown rice) A sweet potato has the same effect as an Idaho potato. I can eat about 1/4 c of berries or beans without an appreciable rise in BG. I concentrate on hitting my macros for protein and fat and staying under my limit for carbs. YMMV, of course.

Thanks for the perspective...very interesting! Not necessarily the typical experience of most of my diabetic clients (all type 2), but I will certainly be careful recommending lower GI foods to them in the future. The most important thing for me to remember is that everyone's bodies are different. Another thought I had was food allergies/sensitivities. I personally am extremely sensitive to sugars (but only the high GI ones, and refined sugar is off the charts!), I also can't have gluten, corn, soy or dairy...I've known this for 25 years...but recently my symptoms were getting worse. I was having oatmeal for breakfast every weekday and a fair amount of brown rice and millet in my diet as well. I was always tired, REALLY tired, bloated, and would get gas pains so bad I couldn't walk. First I eliminated oatmeal since it was the biggest constant and my chronic eczema went away. Then i decided to go grain-free and see what happened. Well, it has been amazing! I feel positively bionic! I have almost too much energy sometimes! My workouts feel the same, but I don't get the afternoon slump at all now. I'm not saying you have food sensitivities, but it might be interesting to get tested sometime if you haven't already.

And to the tiger guy and the bicep guy who question refined sugar/carbs being inherently bad for you. I trust my "outdated" (sometimes this means established and substantiated) sources (Patrick Holford, Linus Pauling, Dr Andrew Weil), as well as my own body and how it reacts to different sources of sugar, my crusade to cure my eczema and gastrointestinal issues, my clients and my education (GCNM). I will always practice from an integrative holistic perspective, it's who I am and how I think. I appreciate your input, and your beliefs. I always collect as much information as possible, especially conflicting opinions. So thanks, agree to disagree on that topic...moving on.

SalishSea · May 2012

I don't track my sugar. I try to not eat refined sugary, carby foods. I only know a little bit about sugar but what I know is...

1. The health and medical community is stating, "sugar kills slowly over time." I'm not going to take the time to find the references now, but you are welcome to research into this statement.

2. Somewhere someone once told me sugar with fiber has a different effect than pure sugar. Hence, fruit is good.

Also...

For me refined sugar is addictive. There is a YouTube video regarding the bad effects of sugar. It is referred to on mfp from time to time. I've always been meaning to watch it. Now maybe is that time.

Also...

I cannot cut out particular foods. My Mom is an award-winning pie baker. She made a fresh, homegrown, organic rhubarb pie and I had two pieces. It was so good and I accounted for it in my calorie total.

taso42 · May 2012

watch protein, fat, and calories. everything else sorts itself out.

zariok · May 2012

A bit long, but *very* informative:

http://www.youtube.com/watch?v=dBnniua6-oM

JaceyMarieS · May 2012

Thanks for the perspective...very interesting! Not necessarily the typical experience of most of my diabetic clients (all type 2), but I will certainly be careful recommending lower GI foods to them in the future. The most important thing for me to remember is that everyone's bodies are different. Another thought I had was food allergies/sensitivities. I personally am extremely sensitive to sugars (but only the high GI ones, and refined sugar is off the charts!), I also can't have gluten, corn, soy or dairy...I've known this for 25 years...but recently my symptoms were getting worse. I was having oatmeal for breakfast every weekday and a fair amount of brown rice and millet in my diet as well. I was always tired, REALLY tired, bloated, and would get gas pains so bad I couldn't walk. First I eliminated oatmeal since it was the biggest constant and my chronic eczema went away. Then i decided to go grain-free and see what happened. Well, it has been amazing! I feel positively bionic! I have almost too much energy sometimes! My workouts feel the same, but I don't get the afternoon slump at all now. I'm not saying you have food sensitivities, but it might be interesting to get tested sometime if you haven't already.

Interestingly enough , I have been tested and have intolerances/sensitivities to wheat, corn, soy, peanuts and shellfish. Eliminating those in January at the same time I began following a low(ish) carb diet has results in a 57 pound weight loss, blood glucose levels in the normal range ( Average 90 fasting and 105 post-prandial), MUCH better energy, much better "digestive health" (which was the original reason I went to a doctor to begin with) and coincidentally my chronic eczema has also disappeared! There's been a huge learning curve. I've found I must test BG levels after eating a food, regardless of whether an "expert" recommends it. The GI and the suggestion to eliminate the 'whites" is a good starting place for diabetics ( I dropped from 180 to the 130's doing so), but encouraging them to eat to their meter is, IMO, more helpful if they want to get to truly normal readings and avoid complications.

ninick · May 2012

For the record, I don't have any sugar "issues" - just trying to lose weight. I "eat clean" mostly - RARELY have processed sugar/flour products (seriously, less than once a week I'll have half a whole wheat pita or something) and I couldn't tell you the last time I had candy, ice-cream, cake, or even dried fruit (which is usually sweetened, too)... my sugar almost entirely comes from fruits and veggies. My concern was really about an overall healthy amount... for instance... today, I made a smoothie using 8oz almond milk, some strawberries and blueberries, later had a banana for a snack, then a salad for lunch - at which point I was already at 30g of sugar according to MFP.

So, I was wondering if I shouldn't eat any more veggies and/or fruit for dinner or an evening snack... seems crazy.

Regarding "eating clean". I read the "clean eating" magazine every month and there's a 2-week menu in each issue. If you do look carefully. the sugar for each day is at least 60g and sometimes goes up to 100g. Seems like as long as the sugar is from natural sources they still consider it "clean"

I do track my sugar intake, but am no too concern even if I go over it because I eat a lot of yogurt and drink milk or even... eating carrots! However, I do limit my intake of refined sugar to minimal though.

ChrisGoldn · May 2012

A bit long, but *very* informative:

http://www.youtube.com/watch?v=dBnniua6-oM

Exactly the things i was referring to.... I'm pretty certain that Alan Aragon destroyed this video and Lustig with the slanted opinion and studies this video presented.

Yes, This is Alan's Video.

http://www.youtube.com/watch?v=BMc0_s-M08I
(((( Very long ))))

714rah714 · May 2012

Keep in mind that there is a difference in the way your body uses natural sugar versus refined sugar. If you include natural sugar in the 25 grams, then it is very difficult to strive for. Google Jillian Michaels for info on this. I have read some good articles on her site. She even tells you which fruits to not pick as your first choices, due to sugar.

Good luck.

P.S. I have a lot of trouble controlling my sugar. This is a daily issue for me.

This is false. Sugar is sugar. Sugar in fruit and refined sugar are the exact same sugar molecules, and they are processed by the body in the exact same way. The human body doesn't recognize "fruit," it recognizes individual molecules. Sugar from a candy bar looks exactly the same as sugar from an apple.

There's just a sh?tload more sugar in a candy bar, have the apple instead said Eve.

lblosinglbs · May 2012

I go over a lot, but it's from eating fruit so I don't worry about it too much. I eat almost no refined carbs and have pretty much cut out sweets, so I know it's all coming from fruit and I'm getting all the nutrients and fiber along with the fruit as opposed to just straight up sugar.

81Katz · May 2012

I personally am not too concerned with the sugar I get from fruits and veggies. I do not eat 100% clean, I would say my diet is usually 70/30 (70 clean/fresh food, about 30 still some processed food such as jello cups, bars, some cereal, etc.) I feel like the sugar in an apple plus the nutrients that apple gives you are FAR better than eating a candy bar which is high in processed ingredients and has little to none nutritional value.

Just my two cents.

amillee · May 2012

Thanks everyone... I think I'm doing okay, then. I eat almost no refined sugar/carbs - 90% of my total carbs comes from fruits and veggies. I was just trying to keep under 25-30g INCLUDING F&V and this seemed almost impossible. At the end of a "typical" day, I usually have less than 10g that come from anything OTHER than F&V. And even with my F&V, I'm still staying under 40g almost ALL of the time.

Yesterday, I only had 26g of sugar all day - only 6 came from anything OTHER than natural sources (F&V and natural peanut butter) - those 6 came from my protein shake mix (1g x 2 shakes) and a few reduced fat wheat thins (4g).

ellel1234 · May 2012

As mentioned already: Sugar leads to insulin peaks. That's not so much the problem. The problem is followed by this is drop in insulin.
A drop in insulin will then lead to tiredness and you will become more hungry and overeat. It just happens. It will usually lead to you eating more foods with lots of sugar and this may lead to a binge.
That's the real problem.

Try your best to stay under sugar intake!! This is similar to the problem of processed foods, those empty calories will just leave you more hungry and will lead to binging.

Stay away from processed junk foods and too much sugar and your diet will go smoothly!

belladonnablue · May 2012

Chipping in on the "added sugar BAD" "natural sugar OK" front.

Everything I've read indicates that the natural sugars in fruit and lactose (milk and yogurt and stuff) are fine unless you're seriously overdoing it. The 25g a day limit really only refers to added sugars in sweets, condiments, drinks, breads and stuff.

There are people who are very sensitive to sugar REGARDLESS of the source. So be aware of how your body responds and adjust accordingly.

It's frustrating that I can't flag MFP to track the sugar I get from fruits/dairy separately from the added sugar I get in my coffee, for example. But when I'm inevitably over, I just eyeball my food and usually (unless I'm being naughty and having a soda or something) I notice almost all my sugar's coming from milk, yogurt and fruit.

I think I gave up on it and started tracking my iron instead.

vingogly · May 2012

There's just a sh?tload more sugar in a candy bar, have the apple instead said Eve.

From http://nutritiondata.self.com:

Apple - 13g sugar, 17g carbs, 0g fat, 3g fiber
2 oz Snickers Bar - 29g sugar, 35g carbs, 14g fat, 1g fiber

I tend to choose low-sugar snacks, but I'm not fanatic about it ... I figure an occasional candy bar or dish of ice cream won't kill me if I'm not diabetic. I track calories, and that's it. I choose snacks with good fats and/or protein most often, because they're filling and are good for me. I don't believe refined sugar is "evil", I don't believe any food is "evil" or that making a bad choice once in a while will make me fat again. The problem is the "once in a while", not the occasional less-than-optimum choice.

amillee · May 2012

From http://nutritiondata.self.com:

Apple - 13g sugar, 17g carbs, 0g fat, 3g fiber
2 oz Snickers Bar - 29g sugar, 35g carbs, 14g fat, 1g fiber

I tend to choose low-sugar snacks, but I'm not fanatic about it ... I figure an occasional candy bar or dish of ice cream won't kill me if I'm not diabetic. I track calories, and that's it. I choose snacks with good fats and/or protein most often, because they're filling and are good for me. I don't believe refined sugar is "evil", I don't believe any food is "evil" or that making a bad choice once in a while will make me fat again. The problem is the "once in a while", not the occasional less-than-optimum choice.

LOVE this.

As I've said, I don't eat junk-food (okay, okay... TODAY, I had a bag of Baked Lays - first something like that in 3 months) or drink sodas (never was a big soda drinker)... most my sugar comes from fruit & veggies.

I, too, snack on nuts, hummus w/ veggies, string cheese 1-2x a week and fruit... this was my concern. Think I'm good now.

How important is it to watch sugar?

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