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MICHELLEXXXX SparkPoints: (13,389)
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4/19/19 4:34 A

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I agree with JERF's post.

"For God so loved the world that he gave his one and only Son, that whoever exercises faith in him shall not perish but have eternal life." John 3:16

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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (325,854)
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4/18/19 8:32 P

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Here is an article by Dietitian Becky re ADDED sugar:

Milk and other healthy foods contain sugars including fruits which often contain a lot of sugar, BUT they also contain a lot of very beneficial nutrients and fibre, so don't worry about those. It is the ADDED sugar that people need to be keeping a very close eye on, unless you are a diabetic in which case you need to be keeping an eye on your total carbs (which sugar is part of) as well.


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POPSECRET's Photo POPSECRET SparkPoints: (94,777)
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4/18/19 4:16 P

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I know this doesn't really answer your question, but I really dislike that the article gave an actual specific number of sugar grams to stick to.

EVERYONE has different nutrient needs and food preferences, and giving a blanket statement like "all women need to limit sugar to 29 g" is just irresponsible. Some people need to (or want to...and that's just fine too!) limit their sugar intake but really, not everyone does, and certainly not to the exact same amount that other people might.

So bottom line, it depends on your current health, your current diet, you cultural background, your family heath history, and a whole slew of other factors.

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4/18/19 11:45 A

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The short answer is there are many types of sugar.

Some taste much sweeter than others, some are metabolized faster and can therefore impact blood sugar differently.

However, what you eat with sugar makes a difference in how quickly it is metabolized. For example, if you drink apple juice, you're going to have a very quick hit to your blood sugar. If you eat a whole fresh apple, skin and all, however, the hit will be slower because of the time it takes to physically break down the apple, and the slowing effect the fiber has on the rate at which your stomach empties.

For most adults, getting "too much" sugar from fresh whole fruit isn't really a concern - it's sweetened beverages and the hidden places processed sugar sneaks in.

In general, if you want to reduce sugar, eliminated sweetened beverages, stick to fresh whole fruit, prep your own sauces (or look for ones that don't list sugar or any of its relatives in the ingredients), and train your tastebuds away from super-sweetened foods.

When checking ingredient labels, keep an eye out for anything that ends in "-ose" - fructose, glucose, maltose, dextrose, xylose, sucrose are all sugars.

Also watch out for: invert sugar, evaporated cane juice, honey, barley malt syrup, brown rice syrup, coconut sugar, cane juice crystals, fruit juice concentrate, molasses, sorghum, treacle, turbinado, demerara, and raw sugar.

It helps to know that white sugar is made from two plants: sugar cane and sugar beets.

In addition, sugar alcohols, the "-ols" like maltitol and sorbitol are frequently the sweetener added to so-called "sugar-free" foods. They may impact blood sugar levels, and are not calorie-free.

Lactose is a sugar naturally present in milk that doesn't taste particularly sweet to humans, but feeds the bacteria in yogurt and the SCOBY in kefir.

Take life one day at a time - enjoy today before you worry about tomorrow.

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NIRERIN Posts: 14,682
4/17/19 9:26 P

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What quantity of fruits are you eating now? How much added sugar are you eating now? Personally I believe in making the smallest change that makes the biggest impact and I really think that there is a pretty small pool of people who are overweight and/or have health issues primarily stemming from their fruit consumption. Yes, there are medical reasons why some people have to be more mindful or restrictive with fruit, but for anyone in the ballpark of a typical diet, fruit is going to fall along the low impact side of things. That's not to say that you might not get there in time, just that you could probably find a lower nutrient, higher calorie issue somewhere in your diet. One of the things that struck me was when I was reading Whole 30 and checked my favorite ketchup (4 g of sugar per Tablespoon from cane sugar). Yes, it's something I still use because I like it. At my fastest consumption I go through maybe a bottle a month, which has 40 servings. On a more normal basis it's probably more like a bottle every three or four months. Four grams of sugar in forty servings is 160 grams of added sugar, which is a lot if you have it in a week, but is pretty insignificant over the course of four months. Look at what you do now and see if this is really the something that is going to result in a good return on your investment.

-google first. ask questions later.

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4/17/19 5:28 P

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There is an argument to be made that the sugars in fruit (fructose) are actually worse for us than other types because of how the body metabolizes them. Fruits have become so "unnaturally" sugary because of human breeding that some zoos can't feed their animals those traditional fruits anymore.

We get so blinded by this idea that fruit is natural that we ignore that it's come so far from what natural fruits ever were. Most of the benefit that fruit has can be had from other sources, so there is little need to load up on fruits at all.

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4/17/19 5:13 P

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They probably mean 29g of added sugar, so that doesn’t include the sugar from fresh fruit.

I personally believe that most people need to be cautious about eating too much sugar from fruits and should avoid fruit juice and added sugars whenever possible. ESPECIALLY people who are overweight, insulin resistant, pre-diabetic or diabetic.

I am not overweight but I have had high A1C readings in the past so I don’t eat a lot of fruit. I do eat berries a few times a week and I will have a 1/2 banana before a long bike ride, (I'm talking 20-50 or more km here), and sometimes an apple after the bike for the added sugar boost but certainly not everyday, it’s just too much sugar for me.

My body doesn’t do well running on sugar, added or naturally occurring so I limit it as much as possible.

Actually this thread reminded me to go check my blood work results! I was in last Friday getting my A1C checked and great news, it is down again! My family is genetically cursed with type 2 diabetes and I have to be super mindful of my carbohydrates and sugars so this positive result helps me to know that I'm on the right track!

Edited by: JUSTEATREALFOOD at: 4/17/2019 (19:05)
JERF - Just Eat Real Food

I'm not a doctor or dietitian. I'm just a real whole foods nutrition nerd.

I eat mostly vegetables, fats, meats, some fruit and dark chocolate. Unprocessed and preservative free food. And it's changed my life!

Maintaining since 2012
42 years old
2 kids

Lowering my A1C and keeping my blood sugar levels steady eating LCHF.

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NOCGIRL Posts: 107
4/17/19 5:03 P

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29g is pretty low, I have mine set at 33g and I sometimes go over slightly. Fruit has natural sugars in it and its really easy to go over that.

4/17/19 4:49 P

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Just read Spark article that said for women no more than 29 g of sugar. How does fresh whole fruit play into that number? Are there 2 types of sugar? For example Avocados have "good" / "healthy" fat and then there's the bad fat that we should try to avoid. Thank you.

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