Sugar...How much?

A_Sober_Paddy · 01-10-2013 11:16am #1

Hey all,

Done a search and read of nutrition 101 and couldn't find what I was looking for.

Basically, I'm wondering how much of your carb intake is allowed to be made up of sugar?

Current intake is 3000 calories? Roughly 1400 of that is carbs...

DylanJM · 01-10-2013 11:26am

I'd keep it as low as possible IMO, especially sugar present in processed foods. Fruit is ok in my book though, as long as it's in reasonable quantities. Are you finding it hard to keep a lid on your sugar intake currently? What is your current goal/target?

01-10-2013 11:28am

I was reading somewhere it should be 30g or less a day

A_Sober_Paddy · 01-10-2013 11:52am

DylanJM wrote: »

I'd keep it as low as possible IMO, especially sugar present in processed foods. Fruit is ok in my book though, as long as it's in reasonable quantities. Are you finding it hard to keep a lid on your sugar intake currently? What is your current goal/target?

Well its not an issue, but some days I'll eat a lot of fruit

rhapsody · 01-10-2013 11:58am

I've read 25- 30g per day, also read 100 calories per day, which would be 25g as far as I know. My Fitness Pal gives me an allowance of about 30g per day (depending on exercise levels), which I find difficult to stay within some days, even when avoiding chocolate, processed foods like pizza/ ready meals etc... it's more the sugar from certain vegetables (carrots, parsnips, peppers), fruit, milk, bread.

A_Sober_Paddy · 01-10-2013 12:17pm

rhapsody wrote: »

I've read 25- 30g per day, also read 100 calories per day, which would be 25g as far as I know. My Fitness Pal gives me an allowance of about 30g per day (depending on exercise levels), which I find difficult to stay within some days, even when avoiding chocolate, processed foods like pizza/ ready meals etc... it's more the sugar from certain vegetables (carrots, parsnips, peppers), fruit, milk, bread.

Eat one big banana its almost 20g of sugar

dor843088 · 01-10-2013 2:35pm

All people can give you is an opinion . Why because it doesnt really matter . You could eat 100g or more of sugar per day and still be completely healthy and fit as long as your have a good diet otherwise , get your micronutrients and fibre etc . Most people who are anti sugar cant explain why or whats wrong with sugar .

Micilin Muc · 01-10-2013 2:38pm

dor843088 wrote: »

All people can give you is an opinion . Why because it doesnt really matter . You could eat 100g or more of sugar per day and still be completely healthy and fit as long as your have a good diet otherwise , get your micronutrients and fibre etc . Most people who are anti sugar cant explain why or whats wrong with sugar .

It's not good for your teeth anyway. I'm sure it's not the only reason, is it?

seosamh1980 · 01-10-2013 3:28pm

I love sugar. Why is life so cruel, I'd eat my daily calories in chocolate and cake if I was let.

stratowide · 01-10-2013 3:52pm

I'd take as much as 100g on workout days.Maybe 40g before and 60g directly
after working out,usually in a shake mixed with a 30g of whey powder.
It's in the form of glucose which is much the same as sugar anyway.

Other than the 100g I take before and after workout,none is taken during the day otherwise.
I take none on non-workout days.

I weigh 100kg's.

dor843088 · 01-10-2013 5:02pm

Micilin Muc wrote: »

It's not good for your teeth anyway. I'm sure it's not the only reason, is it?

You could say the same for acidic foods . As long as you look after your teeth I wouldnt be worried about sugar. Its more the soda type drinks that are bad for your teeth and its actually not the sugar involved that is the main culprit its actually the acids afaik because the diet drinks are bad for your teeth also and contain no sugar.

amazingemmet · 01-10-2013 5:27pm

dor843088 wrote: »

Most people who are anti sugar cant explain why or whats wrong with sugar .

Lets flip that question around. Can you explain the positives of sugar? Why someone should include it in their diet?

I assume we're talking about white table sugar here

dor843088 · 01-10-2013 6:13pm

amazingemmet wrote: »

Lets flip that question around. Can you explain the positives of sugar? Why someone should include it in their diet?

I assume we're talking about white table sugar here

I dont do strawman arguments sorry just proper information . Lets keep it on topic and you explain the negatives in consuming a lot of sugar? Bearing in mind I mentioned micronutrients and fibre. Im not promoting sugar as a superfood but the anti sugar people dont know what they are talking about and have no reason or facts to back up jumping on the bandwagon.

Cavehill Red · 01-10-2013 6:16pm

Sugar = glycation = accelerated ageing of cells.

dor843088 · 01-10-2013 6:27pm

Cavehill Red wrote: »

Sugar = glycation = accelerated ageing of cells.

Glycation is something that occurs naturally over the course of a lifetime. To completely eliminate it you would be dead. Almost everything we eat except fat causes glycation . Consult your doctor before eating to eliminate glycation.

hypersonic · 01-10-2013 6:28pm

If you're going to keep your calories constant adding sugar means taking out something with a higher nutritional value. Maybe somebody should invent fortified sugar!

dor843088 · 01-10-2013 6:32pm

hypersonic wrote: »

If you're going to keep your calories constant adding sugar means taking out something with a higher nutritional value. Maybe somebody should invent fortified sugar!

You can hit your micronutrient daily intake with very little calories since most micro dense foods are not calorie dense . So unless you weigh very very little theres room for plenty.

Cavehill Red · 01-10-2013 6:42pm

dor843088 wrote: »

Glycation is something that occurs naturally over the course of a lifetime. To completely eliminate it you would be dead. Almost everything we eat except fat causes glycation . Consult your doctor before eating to eliminate glycation.

Actually, you need sugar for glycation. You asked for an example of how a lot of sugar is bad for you. The answer is because it leads to a lot of glycation.

hypersonic · 01-10-2013 6:43pm

dor843088 wrote: »

You can hit your micronutrient daily intake with very little calories since most micro dense foods are not calorie dense . So unless you weigh very very little theres room for plenty.

Yes, I agree you can hit your RDA quiet easily with supplement etc but for me food quality is an important aspect of my diet as I believe (can't prove) that there is much more to nutrition than just RDA's. Ultimately we are all experiments with a sample size of 1, so what works for me may not work for others.

dor843088 · 01-10-2013 6:51pm

Cavehill Red wrote: »

Actually, you need sugar for glycation. You asked for an example of how a lot of sugar is bad for you. The answer is because it leads to a lot of glycation.

No its glucose that causes it

A_Sober_Paddy · 01-10-2013 7:06pm

So when it comes to sugar, is it only glucose that is the bad type or does it include fructose too?

Like for example if I were to eat 250ml of yoghurt and 3 pieces of fruit(Banana, Apple in a day that would be circa 60g of sugar right there, thats before sweet potatoes and other veg are included...

rhapsody · 01-10-2013 10:51pm

A_Sober_Paddy wrote: »

Eat one big banana its almost 20g of sugar

A big banana indeed! The bananas I tend to eat are about 80g or 90g, which gives about 10g of sugar. I usually only have one after a run, so it's not so bad. As others have said, it's fine to have much more sugar than 30g a day but I'm having a problem with it so trying to stay around that figure.
I understand the sugar from fruit isn't as bad as the same amount from e.g. jelly babies etc, because the fibre in the fruit slows down how quickly your body absorbs the sugar, less of a spike in sugar & then insulin etc.

dor843088 · 01-10-2013 10:55pm

rhapsody wrote: »

A big banana indeed! The bananas I tend to eat are about 80g or 90g, which gives about 10g of sugar. I usually only have one after a run, so it's not so bad. As others have said, it's fine to have much more sugar than 30g a day but I'm having a problem with it so trying to stay around that figure.
I understand the sugar from fruit isn't as bad as the same amount from e.g. jelly babies etc, because the fibre in the fruit slows down how quickly your body absorbs the sugar, less of a spike in sugar & then insulin etc.

F*ck me the insulin brigade is in now .

Zillah · 01-10-2013 11:02pm

A_Sober_Paddy wrote: »

So when it comes to sugar, is it only glucose that is the bad type or does it include fructose too?

Like for example if I were to eat 250ml of yoghurt and 3 pieces of fruit(Banana, Apple in a day that would be circa 60g of sugar right there, thats before sweet potatoes and other veg are included...

It's complicated. Fructose is much lower on the Glycemic Index, which means it is a better, longer lasting source of energy than glucose. It doesn't trigger insulin spikes which can result in poor energy levels in the short term and diabetes in the long term. It is also suspected, however, of causing increased appetite, and as such can result in weight gain. It also causes far more glycation than glucose, which is a metabolic process that contributes to age-related illness, like cancer and alzheimers.

Sugars don't do anything good that more complex carbs can't, the only reason to eat sugar is because it tastes nice, so eat it sparingly.

rhapsody · 01-10-2013 11:07pm

dor843088 wrote: »

F*ck me the insulin brigade is in now .

Eh... I was just trying to give the OP some info... is that not what we're all trying to do?

Zillah · 01-10-2013 11:09pm

rhapsody wrote: »

Eh... I was just trying to give the OP some info... is that not what we're all trying to do?

No, not all of us. Some of us appear to have a weird axe to grind about people pointing out that sugar is bad for you.

Cavehill Red · 01-10-2013 11:21pm

dor843088 wrote: »

No its glucose that causes it

Glucose IS a sugar.

dor843088 · 01-10-2013 11:36pm

Zillah wrote: »

No, not all of us. Some of us appear to have a weird axe to grind about people pointing out that sugar is bad for you.

You have no idea what you are talking about my friend. Why is sugar bad for you as you say ?

dor843088 · 01-10-2013 11:43pm

Cavehill Red wrote: »

Glucose IS a sugar.

The body converts any carb and some protein to glucose so how is it we avoid this terrible affliction called glycation again? Oh thats right we cant .

Cavehill Red · 01-10-2013 11:44pm

dor843088 wrote: »

The body converts any carb and some protein to glucose so how is it we avoid this terrible affliction called glycation again? Oh thats right we cant .

The point is not that one can avoid it. The point is that the more sugar you consume, the more glycation occurs.

dor843088 · 01-10-2013 11:53pm

Cavehill Red wrote: »

The point is not that one can avoid it. The point is that the more sugar you consume, the more glycation occurs.

Read my above post and except the facts. There is glycation occurring in your body right now. If there wasn't youd be dead . Relax now glycation boy . If you want to "avoid" it go on as low carb diet as possible and even then your body will compensate by converting protein to glucose .

Cavehill Red · 02-10-2013 12:01am

dor843088 wrote: »

Read my above post and except the facts. There is glycation occurring in your body right now. If there wasn't youd be dead . Relax now glycation boy . If you want to "avoid" it go on as low carb diet as possible and even then your body will compensate by converting protein to glucose .

Except the facts?
Seems to be what's happening here alright. You asked for an example of why eating a lot of sugar isn't a good idea. I gave glycation, and that is the fact of it. I could have offered obesity, diabetes and a load of other examples too, but it is scientific fact that increased sugar intake leads to increased glycation, which is one of the many reasons why a high sugar diet is bad for you.

dor843088 · 02-10-2013 12:09am

Cavehill Red wrote: »

Except the facts?
Seems to be what's happening here alright. You asked for an example of why eating a lot of sugar isn't a good idea. I gave glycation, and that is the fact of it. I could have offered obesity, diabetes and a load of other examples too, but it is scientific fact that increased sugar intake leads to increased glycation, which is one of the many reasons why a high sugar diet is bad for you.

I couldnt have asked for a better post from you to prove you are wrong . Diabetes is caused by sugar? Tell me how. Obesity is caused by sugar? Tell me how. You can avoid glycation at all ? Tell me how. Tell me how a sugary drink is worse then a bowl of oats in the world of glycation.

Being a grammar officer is not cool . I dont have time to spell check my posts.

Cavehill Red · 02-10-2013 12:16am

I see you're still keen to avoid the core fact - sugar causes increased glycation which isn't good for you.
I never suggested one can avoid glycation. I've consistently stated that increased sugar causes increased glycation.
Let's start with that one first since you've been avoiding it from the first time I mentioned it.
Do you agree with this statement or not? If not, what part of it in your mind is incorrect?

weisses · 02-10-2013 12:16am

dor843088 wrote: »

I couldnt have asked for a better post from you to prove you are wrong . Diabetes is caused by sugar? Tell me how. Obesity is caused by sugar? Tell me how. You can avoid glycation at all ? Tell me how. Tell me how a sugary drink is worse then a bowl of oats in the world of glycation.

Being a grammar officer is not cool . I dont have time to spell check my posts.

Where in your post are you proving he is wrong ??

You should check your facts ... forget about spelling for now

dor843088 · 02-10-2013 10:14am

weisses wrote: »

Where in your post are you proving he is wrong ??

You should check your facts ... forget about spelling for now

What facts should I be checking? The fact is we are now about 30 posts deep into this thread and noone has posted a single valid reason for limiting sugar or why sugar is bad and have resorted to nitpicking my posts for spelling errors and **** all over each others posts for doing so . That says it all imo.

amazingemmet · 02-10-2013 10:23am

Here's you go I've included the fructose ones as white sugar is 50:50 glucose:fructose. I can provide you a couple hundred more if you want and am more then able to debate the merits of each study.

http://www.ncbi.nlm.nih.gov/pubmed/17709452?dopt=Abstract

http://jn.nutrition.org/content/128/9/1442.full

http://ajcn.nutrition.org/content/86/4/1174.abstract

Ninja edit: all you have to do is look at it this way. how many studies can you find showing a negative effect of fructose and sugar? A lot. How many can you find showing positive effects? about 5. This info can be gotten all for free via pubmed and google scholar

weisses · 02-10-2013 10:40am

dor843088 wrote: »

What facts should I be checking? The fact is we are now about 30 posts deep into this thread and noone has posted a single valid reason for limiting sugar or why sugar is bad and have resorted to nitpicking my posts for spelling errors and **** all over each others posts for doing so . That says it all imo.

But you said your gonna proof him wrong !!

I think you are the main contributor in those 30 posts of nitpicking

dor843088 · 02-10-2013 3:08pm

weisses wrote: »

But you said your gonna proof him wrong !!

I think you are the main contributor in those 30 posts of nitpicking

His entire post was full of wrong statements. Sugar causing obesity etc etc etc.

dor843088 · 02-10-2013 3:21pm

amazingemmet wrote: »

Here's you go I've included the fructose ones as white sugar is 50:50 glucose:fructose. I can provide you a couple hundred more if you want and am more then able to debate the merits of each study.

http://www.ncbi.nlm.nih.gov/pubmed/17709452?dopt=Abstract

http://jn.nutrition.org/content/128/9/1442.full

http://ajcn.nutrition.org/content/86/4/1174.abstract

Ninja edit: all you have to do is look at it this way. how many studies can you find showing a negative effect of fructose and sugar? A lot. How many can you find showing positive effects? about 5. This info can be gotten all for free via pubmed and google scholar

Study one shows that sugary beverages have a greater impact on insulin sensitivity/resistance when compared to water . Wow! Big deal compare it to another carbohydrate and that might be a study worth looking at.

Study two says fructose is worse thqn sucrose or glucose in terms of glycation . Iv already addressed glycation above . If your worried about it become a no carb eating hermit who only washes them self with water. It was done on rats and the intake of fructose was chronic to say the least.

Study three lol states that fat kids ate more fructose laden sweets than non fatties. They must be on the verge of a great new discovery here.

Alf Veedersane · 02-10-2013 3:27pm

Maybe have a word with Prof. Robert Lustig on the sugar issue.

he might have some insight...

Orlaw3136 · 02-10-2013 4:13pm

dor843088 wrote: »

Study one shows that sugary beverages have a greater impact on insulin sensitivity/resistance when compared to water . Wow! Big deal compare it to another carbohydrate and that might be a study worth looking at.

Study two says fructose is worse thqn sucrose or glucose in terms of glycation . Iv already addressed glycation above . If your worried about it become a no carb eating hermit who only washes them self with water. It was done on rats and the intake of fructose was chronic to say the least.

Study three lol states that fat kids ate more fructose laden sweets than non fatties. They must be on the verge of a great new discovery here.

So, what you're telling me in your numerous posts in this thread is that I should eat more sugar right ?

No ?

I think I'll just keep on eating less. Trying to lose a bit of fat here.

Trent Houseboat · 02-10-2013 4:54pm

dor843088 wrote: »

Study two says fructose is worse thqn sucrose or glucose in terms of glycation . Iv already addressed glycation above . If your worried about it become a no carb eating hermit who only washes them self with water.

This sentiment seems to recur in your posts. No one has said that one can or should eliminate glycation.

For what it's worth, I don't know what glycation is, but I know a terrible arguement when I see one.

dor843088 wrote: »

I dont do strawman arguments sorry just proper information.

16 posts later, creates straw man ie cessations of glycation

dor843088 wrote: »

The body converts any carb and some protein to glucose so how is it we avoid this terrible affliction called glycation again? Oh thats right we cant .

Cavehill Red · 02-10-2013 4:56pm

I'm still waiting for him to address the example I actually gave him 2 pages ago, that increased sugar intake causes increased glycation. I must have asked him about that six times now, and he refuses point blank to address it.

dor843088 · 02-10-2013 5:00pm

Cavehill Red wrote: »

I'm still waiting for him to address the example I actually gave him 2 pages ago, that increased sugar intake causes increased glycation. I must have asked him about that six times now, and he refuses point blank to address it.

Any form of carbohydrate and in certain circumstances protein increases glycation not just sugar iv stated that already along with my posts stating I dont beleive anyone in their right mind should be worried about glycation . What more do you want ?

Cavehill Red · 02-10-2013 5:02pm

Your beliefs are not relevant. We're discussing scientific facts here.
Do you now accept that increased sugar intake leads to increased glycation?
Because the end result of increased glycation most certainly IS something for people to worry about.

dor843088 · 02-10-2013 5:14pm

Cavehill Red wrote: »

Your beliefs are not relevant. We're discussing scientific facts here.
Do you now accept that increased sugar intake leads to increased glycation?
Because the end result of increased glycation most certainly IS something for people to worry about.

Glycation (the natural ageing process) is something that obviously bothers you greatly . However the scientific fact is we are all victims of it . Yes sugar increases it slightly just like any other carbohydrate or protein if required. Glycation will occur in the complete absence of dietary sugar . To say that one should avoid sugar to reduce glycation is rediculous .your clinging on to this glycation bull**** for your life because its all youv got.

Cavehill Red · 02-10-2013 5:19pm

No, sugar is the cause of glycation. Increasing sugar intake increases glycation significantly. The end result of this is AGE's, which are directly implicated in Diabetes and Kidney conditions.
As was suggested to you earlier, you would do well to do some scientific and medical research rather than regurgitating your esoteric and unsupported beliefs.

another question · 02-10-2013 5:23pm

Just out of interest, I have a generally very healthy diet. I tend to eat more veg than fruit. The known sugar I eat daily is the following:

A teaspoon in my porridge,

A very small bit of jam on an oatcake,

1 toffee pop

Probably 2-3 squares of chocolate.

This is broken up throughout the day. I always feel guilty buts it's a craving and the more I try and deny myself, the more I want it.

Is that too much sugar everyday in anyones opinion?

Sephya · 02-10-2013 7:07pm

Cavehill Red wrote: »

Because the end result of increased glycation most certainly IS something for people to worry about.

foods that are high in fat and protein are generally AGE-rich and prone to new AGE formation during cooking. in contrast, carbohydrate-rich foods such as vegetables, fruits, whole grains, and milk contain relatively few AGEs, even after cooking. http://www.ncbi.nlm.nih.gov/pubmed/20497781

dor843088 · 02-10-2013 8:16pm

Cavehill Red wrote: »

No, sugar is the cause of glycation. Increasing sugar intake increases glycation significantly. The end result of this is AGE's, which are directly implicated in Diabetes and Kidney conditions.
As was suggested to you earlier, you would do well to do some scientific and medical research rather than regurgitating your esoteric and unsupported beliefs.

Below is an extract from the link that YOU posted . It describes exactly what an AGE is and how it is formed. It does not mention sugar . It refers to a carbohydrate . Iv never been bitch slapped with my own link before how does it feel bro? Poster above has now confirmed that all food groups contain AGEs . Looks like its water only for you mate . And even then your not getting away from it. GLYCATION AS A REASON TO AVOID SUGAR BUSTED!!!!!

An AGE is the result of a chain of chemical reactions after an initial glycationreaction, which refers to the addition of a carbohydrate without the involvement of an enzyme

Sugar...How much?

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