My nutrition analysis continually tells me I am way high on my sugar, even when I think I do well for the day. This confuses me. If I have no sweets, a glass of skim milk can take up 25% of the day's allotment. A piece of fruit can be up to 50%! Are these values really accurate? Or should they be taken with a grain of salt? Please advise!
I'm always over on sugar too, I tend not to worry too much about it as most of my sugar comes from natural sources such as milk or fruit, which I eat sensibly within my eating plan, as long as I'm not going overboard I personally don't stress too much about it. That's just me though :)
Try to limit your fruit intake, and incorporate more vegetables where you would normally eat fruit.
I'm glad it's not just me. I feel very frustrated, and would really love to know what a reasonable number is for that front. Any ideas? What should I realistically aim for for a healthy amount of sugar intake, acknowledging that most of that should not be added sugar?
I agree! In addition, it's important to know that natural sugar found in fruit doesn't raise blood sugar levels which in turn slows metabolism. It's the refined stuff that screws you by raising blood sugar and lowering to a crawl your metabolism. Have a banana and or apple during your day and leave it at that. Remember that fruit is also loaded with carbs and both carbs and natural sugar turn to glucose in your body and is stored in muscle tissue to be burned as energy along with the calories you have consumed. All calories and glucose has to be burned before any body fat can be burned. So keep in mind that whatever you eat has to be burned before body fat so adding extra energy sources can slow the rate of fat loss.
My sugar is always high too, but I also am not worrying about that one, as my main goal is sticking to my calorie limit for the day.
I have a friend who eats a lot of candies, and his resolution for the year sets a grams level for sugar, I find that interesting that we have the two totally different nutrition goals.
I guess it just had to do with what unhealthy patterns you are trying to change, for me it was calorie intake, for him sugar intake.
I am trying to eat healthier in general, lose weight specifically...I am counting calories but I am trying to count good calories. I have a problem with too many carbs and sugar, whereas I eat very little protein, and that makes it hard to lose weight when you crash and burn every few hours, lol. So I was just trying to find a good aim.
I'm with the spirit behind your statement here, Dave, but I have to caution you on a technicality. Natural sugars in fruit absolutely DO raise your blood sugar levels. Just not as rapidly as most refined sugars. As you pointed out, your body converts the carbs and other sugars in food to glucose. That's the spiker! And different fruits have different levels of sugar, so some are better than others. Berries are good. Apples and Pears are ok. Bananas, tropical fruits and grapes are higher on the sugar scale, so should be eaten with more caution, if you have blood sugar issues. Pre-diabetic or diabetic. For someone with no blood sugar levels, less caution is needed. And I agree for those folks, I wouldn't worry about the sugar in whole fruit. Including fruit in your diet is a fine and healthy thing to do. (Fruit juice is another story.) I just wasn't comfortable with the blanket statement. Hope you don't mind my good intentioned addition...
There has been some balking at the changes the USDA has made to the dietary RDAs this year. The WAPF, for example have denounced some of the changes as impossible and unhealthy. There are many different studies and opinions out there that all say very different things about what is and is not an appropriate amount of sugar to take in per day, and many, but not all, allow exceptions for natural sources of sugar. I'd advise you to do a little research and find an approach that you like and that works for you.
Personally I've cultivated the attitude that I'm okay with a little extra sugar/fat/cholesterol/etc. provided that it all came from unprocessed foods. To me, the sugar from an apple can't be worse than high fructose corn syrup in Apple Jacks cereal, and the fat from a pat of grass-fed butter can't be worse than trans fats in stick margarine.
Of course, this is just my opinion, but the whole point of calorie count seems to be to help us make better, more informed choices about what we eat, and as long as better choices are being made I don't feel the need to obsess about any one or two nutrient categories that I may be a little over or under. If the sugar level is truly bothering you, you might consider going into your account settings to alter the nutrition values.
I made an error in saying that the USDA dietary guidelines were updated this year. The changes to which I refer were a part of the most recent update, which was released in 2010.
I would really love to know more about these viewpoints about the changes...can you provide any links?
I keep an eye on macro nutrients to make sure I'm getting enough Fat and Protein. I don't pay any attention to "sugar" and can't think of any reason why I should. If your sugar was all refined cane sugar I'd say you might want to rethink your food choices but since it's not I would ignore it.
So take it with a grain of salt. And then also ignore that fact that your sodium is too high.
What do you eat? There are hidden sugar in so called healthy food that we eat: cereal, bread even the whole grains, low fat yogurt, whatever "healthy" (I should say "hellthy") process food that exist out there.
Sometimes they will say something like there is only only 6g of sugar per serving, then when you read the label there are 29g of carb with only 1g of fiber. So you wonder where the other 22g of carb come from? It usually comes from high corn syrup. So just be carefull.
Also try not to take your carb from sodas, bread, white rice, potatoes, candy, cereal, try fruits and vegeatables instead. And eat more protein
Sure. Here's a link on the press conference the WAPF had last Feb about the flaws in the dietary guidelines, and here's a link talking about the alternative dietary guidelines that were offered by the Nutrition Foundation.
I would like to correct an error in my previous statement, however: I said it was the changes to the 2012 guidelines that were causing the upset when the last major USDA dietary update that caused a big stir was the 2010 guideline, and that's the set of guidelines being discussed in the above links.
Hope this helps! (^-^)
The morning sugar in blood is coming from the fat, and glycogéne decomposition in the first hours day light due to some hormonal reaction. Generally it is coming around 06.00 AM. Control your differential post prandtial sugar (before and after 2 hours after to have eat some thing). It should be maximum around 50 Mg/l for example 150 mg/l before and 200 Mg/l after. In this example, the sugar level is too high but the insulin mecanism looks like to run well.
The first glycemy in the morning is comming from what you have eaten in the last 2 o 3 days, and the "bad" fat accumulation. Reduce all fat for 3 days, try to eat natural thing's ( home made, no palm oil, no trans or cis fat). Eat nothing and no fruit after 8 PM, dry water as you can, and test again after one good night ( at leat 12 hours after your last dinner).
If you can walk 15-20 minutes after 2 hours after dinner, do it.
If it is running with you also I will start to write my book !!
PS : Sorry for my English, my mother language is French.
The limits are just guide-lines, and don't take a lot of things into account. You have to use your common sense to decide if high sugar in your log means you should cut down sugar. If you're just getting it from fruits, vegetables, milk, etc, don't worry about it. It would be impossible to get 5-a-day and stay within the sugar limit.
Swap Unsweetened vanilla almond milk for cow's milk. You'll go from about 12 g of sugar per cup to 4 or less.
Instead of a fruit yogurt that has about 19 g of sugar, try a plain yogurt with a little stevia sweetener. Even better is if you have protein packed Greek yogurt with stevia.
Remember granola is packed with sugar as are cereals and pre flavored oatmeal... It's best to opt for plain oatmeal with almond milk, cinnamon and stevia.
There are so many ways to weed out sugar that you shouldn't just ignore it but do more research about alternatives. Also, like one person stated, choose lower sugar fruits over those like bananas that are packed with carbs and sugars. Carbs are not the devil but personally I opt for more vegetables and meat in my life and it has worked out great. I've also cut out most of my dairy for no other reason than I am not a baby cow.
I reduce the amount of high carb vegetables and other high carb foods. I went on Adkins diet and my blood sugar levels returned to normal. I didn't stick with it for a long period but it proved the point. High blood sugar levels don't always come from sugar intake. the carbs turn into sugar.
I did more meat and high protein and reduced carb levels.
High fructose corn syrup is about 50% fructose and 50% glucose. Cane sugar contains sucrose which hydrolizes readily to 50% fructose and 50% glucose. For all intents and purposes they are the same. Hexose (6-carbon sugars like glucose, fructose, galactose) metabolism is different for glucose and fructose. Insulin responds to glucose. Reading metabolism pathways gives me a headache and there is a lot of "we believe's" in metabolism discussions.
As long as you mind your caloric intake, it doesn't matter where those calories come from. If you exceed required calories, then fructose may more readily add fat. But then if I exceed my daily requirement by 500 calories/day, I will gain about 1 lb/week no matter if it is natural, highly processed, all fructose or all glucose.
Low carb diets are reported to help with insulin/sugar control. I'm on Atkins and don't have any problems with blood sugar, but I didn't have any problems before, but my lousy diet didn't include a lot of sugars. One of my Aunts seems to be controlling her Type 2 Diabetic symptoms on the South Beach diet. Purely anecdotal, but it might be something worth looking into.
I think some of this confusion is what I think is a misinteruptation of the guidelines. I believe that the recommendations are no more than 10% ADDED sugar to your diet. But CC does not differentitate between sugar from milk and sugar from a twinkie. But the milk sugar would not count as added sugar and the twinkie sugar does. So I just increased the limit to 15%.
I did the same thing with potassium limits. Since potassium is not required to be on nutrition labels, many foods don't have the numbers on the label and even many of he whole foods in the CC database don't have the potassium content. I figured the potassium is only listed about half the time (for the foods I typically eat), so I chopped that number in half also.
Nutrition sites really should clarify! If you eat say a glass of milk, 2 servings a fruit and loads of veggies throughout the day... your "sugars" will be over 35 for sure. I now use almond milk to help me get 10g of sugar out. On a positive.. in terms of sugar, they mean FRUCTOSE. Our daily fructose intake should NOT go over 20g/day. I have a lovely chart for fruit.. (don't know values for other foods, but that's usually garbage food anyway!) msg me if you'd like the chart! So for example, a piece of fruit may read as 27g of "sugar" (a large apple) when in reality it only has like 4g fructose.. which are the sugars we actually need to keep down. :) Hope this helps everyone!