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sugar intake? what's normal? what's TOO MUCH?

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what is an AVERAGE daily sugar intake?
i had 112 g. today--
keep in mind that i eat TONS of fruit----TONS!! which I know raises my sugar intake levels but I was just curious cause I know the body doesn't differentiate btwn. the sugar I take in from FRUIT vs. reg. table sugar. GRANTED the sugar in fruit is NATURAL and is combined with the FIBER in the fruit itself making the absorption slower etc. etc.  but what's a NORMAL sugar intake?
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There's a big difference between natural sugars and refined ones.  If you re-do your food log, omitting the fruit, that is your intake of refined ones.  In the case of refined sugars, the lower the better.  They have no nutritional value.

Eating lot and lots of fruit can impact on your total calorie intake for the day, however.  So keep an eye on that if you're here because you're controlling your weight. 
how do you keep track of that? i eat lots of fruit
Unless you're diabetic, you shouldn't be worried about your sugar, especially if it's coming from fruits and veggies. 
fruits are good for you so you should be able to eat as much as your little heart desires. I like the suggestion to cut out the fruits in your sugar intake.

Yesterday was my first day here. I logged in with 164 grams of sugar intake myself and it was ALL from fruit. I had two medium bananas and 1 cup of pineapple juice in my green smoothie, one raw Larabar with cherry and date in it, about 3 cups worth of watermelon--well it was 1/4 of a basketball-sized watermelon. That amount of fruit doesn't seem so much to me, but 164 grams of sugar??? Wow! I'm learning a heck of a lot here.

I try to do a raw vegan diet, which means no processed foods, no cooked foods, no animal products. It's just fruits, veggies, nuts, seeds, and seaweeds. But I'm seeing now how very high in fat and sugar it is. I ate about 2,000 calories yesterday on my first day here. I'm 5'3" and 163 lbs at the age of 57. It's very difficult to lose weight at my age and I thought the fruits and veggies would do it. But I feel hungry if I don't eat the nuts and seeds, which log in as too much fat.

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I'm wondering if 110g is too much. And I know I'll have more before the day's over. About 40g is from flavored & fruit yogurts (7-8g each) but the rest is from fresh fruits like grapes.. lots of grapes, watermellon, navel oranges & bananas. I know these are high in sugars but I need the fiber, calories and fluids. It's not like I'm eating candy bars or soft drinks..

to Shakti411: I'm not too familiar with all of the outlines of a raw vegan diet - but beans are low in sugar, high in fiber (to keep you full) and should help a lot with keeping you full! Also don't forget veggies high in fiber (broccoli) - those are lower in cals and will help you to feel full, instead of just amping up on nuts! Also - banana's and pineapple (especially juice as you mention) are some of the fruite with higher sugar levels. Maybe try raspberries, or rhubarb, which are low in sugar and high in fiber!  :o)

Hope that helps some!

There is no official RDI for sugar (I'm sure the Sugar industry has a lot to do with that) but the non offical RDI for a non diabetic is 40g a day!

I'm diabetic and don't eat sugar or fruit and I still consume around 40g daily just from food.


I just read an article where a doctor suggested that people should try and stay below 25 grams of sugar a day. It seems impossible, because I'm already at 36 today.

I've heard mixed advice about natural sugars vs. refined sugars. I'm cautious about eating too much fruit; I realize you need a diet rich in fruits and veggies, but fruit is still full of sugar.

It's very confusing.

It's not confusing if you go by the commonsense rule of 'everything in moderation.'   People eating vast amounts of fruit each day are just taking things to extremes.  2 or 3 pieces of fruit a day is ample.  2 or 3 servings of dairy products is also ample..   That covers off most of the natural places you find sugar.   Foods made with refined sugar... cakes and biscuits etc.... aren't what you'd call dietary staples.  Enjoy them as small treats as part of your healthy, varied diet and you'll be in good health. 

There is a difference between processed and natural sugar. As your weight issus is keeping it on, I would not worry as so much. You look great !



Original Post by lileberly:

what is an AVERAGE daily sugar intake?
i had 112 g. today--
keep in mind that i eat TONS of fruit----TONS!! which I know raises my sugar intake levels but I was just curious cause I know the body doesn't differentiate btwn. the sugar I take in from FRUIT vs. reg. table sugar. GRANTED the sugar in fruit is NATURAL and is combined with the FIBER in the fruit itself making the absorption slower etc. etc.  but what's a NORMAL sugar intake?
Actually, your body DOES differentiate between table sugar and fruit sugar.  Table sugar is 100 on the glycemic index (how quickly it goes to your blood stream) and fructose is 24.  Plus, as you mentioned, there is fiber along with tons of great vitamins & such.  If you make sure you eat the other essential nutrients, eating fruit shouldn't be a problem.  I track this stuff as diabetes runs rampant in my family!!

Rather than consider a fixed-weight limit for sugars, I think it's probably more beneficial to monitor your Macro Nutrient Mix (i.e. Daily Intake of Fat, Carbs, and Protein as a Percentage of your Daily Calorie Limit). 

This can be time consuming, however, if not aided by some software.  I have been using 'LoseIt!' for the iPhone with a lot of success -- it basically tracks all my macro nutrients for me provided I'm diligent with my daily food log.

Looking back at my weekly logs, I've been within the following ranges with continued success at weight loss (or weight maintenance,  depending on my overall daily calorie goals):

Fat: 20-30%, Protein: 30-40%, Carbs: 30-40% (I'm currently at 1600 Cal / day)

I sued to worry about this since i used to eat banana's every day and it has tons of sugar. Recommended is 40g a day from refined sugar. Refined is the stuff in processed foods (candy, soda, bread, burgers, etc.). It's literally in almost everything you eat, except most organic. HFCS (High Fructose Corn Sugar) is in almost everything processed and it's bad (HORRIBLE) for you. HFCS doesn't tell you that signal that you're full and your body doesn't really know how to process it (hence most Americans just eat and eat without stopping). HFCS is pretty much banned in all other developed countries, even Mexico (Coke-a-Cola cost more there due to natural sugar use).

Natural sugar is something your body knows to process (evolution) and it sends that "I'm full" signal to your brain so you stop eating. Your body knows how to burn it off. You shouldn't worry about natural sugar, but don't eat like 200g of natural sugar in one day. Too much of anything is bad. If you eat natural sugar, make sure you burn it off. I used to eat 3 banana's a day by noon but i would burn it off and still loose fat.

I struggle with sugar consumption as well -- I have a real sweet tooth! I would love to eat nothing but fruits and sugary treats all day. So, I've been working on using fruit as my food reward/dessert. This helps me feel like I get to treat myself more often (2-3 times a day), and it keeps my sugars in check.

If you're a chocoholic like me, you might try Emerald Cocoa Roast Almonds in the 100-Calorie packs. They're new in the nut section at Wal-Mart. They have a light coating of cocoa that really satisfies my cravings. They do have some artificial ingredients, though, so I try not to eat a ton of them. They contain 1 g of sugar per 100-calorie pack.    

I was watching the nightly newscast last night and they posted a quick segment about daily intake of sugar.  If I recall correctly, I think they said that women should intake no more than 6 teaspoons of sugar and men should intake no more than 9 teaspoons of sugar.  I believe they have it posted on dated August 24, 2009 under the Health section.

According to what I read in this morning's paper:

  • Americans consume about 22 teaspoons of added sugar a day
  • males over 19 around 25 teaspoons a day
  • females over 19 around 18 teaspoons a day

American Heart Associaton recommends:

  • men get no more than 9 teaspoons a day
  • women get no more than 6 teaspoons a day
  • These guidelines do not apply to naturally occurring sugars in fruits and vegetables

How much sugar? Math, Information, Links and Articles! ion-useful-tips-ft8532

The World Health Organization?s recommends that 10% percent of your total calories come from sugars. Here is how the math breaksdown:

1200 calories, 10% = 120 calories = 30.0 g of sugar
1300 calories, 10% = 130 calories = 32.5 g of sugar
1400 calories, 10% = 140 calories = 35.0 g of sugar
1500 calories, 10% = 150 calories = 37.5 g of sugar
1600 calories, 10% = 160 calories = 40.0 g of sugar
1700 calories, 10% = 170 calories = 42.5 g of sugar
1800 calories, 10% = 180 calories = 45.0 g of sugar
1900 calories, 10% = 190 calories = 47.5 g of sugar
2000 calories, 10% = 200 calories = 50.0 g of sugar
2100 calories, 10% = 210 calories = 52.5 g of sugar
2200 calories, 10% = 220 calories = 55.0 g of sugar
2300 calories, 10% = 230 calories = 57.5 g of sugar
2400 calories, 10% = 240 calories = 60.0 g of sugar

First of all, I don't care what any organization or government recommends the RDI for processed white table sugar should be zero.  It is the only food I know of with absolutely no nutritional value beyond calories.  Zero..none.  No vitamins, no minerals, no nothing, just calories.  Any rational person would say, I don't need that.  It's only out of habit, convenience and addiction that we continue to consume it, not for any logical reason. 

As far as natural sugars found in fruit and milk, as Jane says, everything in moderation.   A couple of pieces of fruit a day is good for you, ten pieces is probably way too many, partly because of the sugar but also because it can replace other healthy foods you would otherwise eat and the nutritional value you would miss by doing so.   To cut it even finer, you should be careful that you don't only consume low fibre fruits like watermelon and grapes.  Watermelon as I recall is in the 70's on the glycemic index, right up there with white bread.   If you eat lots of watermelon and cantalope in the summer to the exclusion of other fruits for example  you are spiking your blood sugar because they don't contain the fibre to slow down absorption like many other fruits do.  Variety is the key as always. 

The WHO recommedation is 10% of calories coming from added sugar, not natural sugar.  If you are meeting all your other nutrient requirements and most of your sugar comes from fruit don't worry about it.  I frequently eat well over 100 grams of sugar a day and hardly add sugar to anything.  I have been doing this since I started CC several months ago, have been maintaining my weight, and feel great.  Fruit is so good for you that I can think of nothing better to spend your "discretionary"calories on.

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