Total sugar consumption

Blacktie.

So for those of us who are tracking there intake what do your total sugar levels look like?

For me I get about 90-120g during the week and then the odd day at the weekend it can really jump up to about 220g some days. This is with an average calorie intake of about 3500 calories a day.

So what does your intake look like compared to your calories? Do you care about the source at all?

Smoked Tuna

Blacktie. wrote: »

So for those of us who are tracking there intake what do your total sugar levels look like?

For me I get about 90-120g during the week and then the odd day at the weekend it can really jump up to about 220g some days. This is with an average calorie intake of about 3500 calories a day.

So what does your intake look like compared to your calories? Do you care about the source at all?

So your not separating natural sugars from milk, juice, honey from added sugars to cereals etc?

I'm trying to keep calories just below or at 2000 calories on a cut and to keep my sugar below 20% (100g) but I read that it should really be aimed to be around 10%. This includes milk etc in porridge, tea, coffee. However for somewhat lean and fit people apparently they can deal with sugar fine assuming calorie targets/limits are adhered to ...but of course it probably isnt so healthy or nutritious

It can easily go above this 20% if not careful....and its when eating this type of food it is easier to go above daily calorie targets.

Blacktie.

Smoked Tuna wrote: »

So your not separating natural sugars from milk, juice, honey from added sugars to cereals etc?

Nope. I don't see the point in this. Sugar is sugar. Your body doesn't differentiate. The only issue with added sugar I see is that it can make you feel more hungry later which can make people over indulge but I can account for that since I'm tracking.

I'm trying to keep calories just below or at 2000 calories on a cut and to keep my sugar below 20% (100g) but it should really be aimed to be around 10%. This includes milk etc in porridge, tea, coffee.

It can easily go above this 20% if not careful and when its eating this type of food it is easier to go above daily calorie targets.

Where did you get this figure?

Smoked Tuna

Blacktie. wrote: »

Nope. I don't see the point in this. Sugar is sugar. Your body doesn't differentiate. The only issue with added sugar I see is that it can make you feel more hungry later which can make people over indulge but I can account for that since I'm tracking.



Where did you get this figure?

I was reading a book, called Bigger Leaner Stronger, here is his article on his website about sugar: You’ll Stop Worrying About Sugar After Reading This Article

Basically its the over eating that puts on too much weight, not the sugar, but you are more likely to overeat, if you eat it all in sugar. Plus it is likely to be less nutritious.

I have had a load of sugar and calories this morning actually and am buzzing at the moment...but I am sure I will crash later!.. so I should only consume a small bit of meat and veg for the rest of the day :mad:

Blacktie.

Smoked Tuna wrote: »

I was reading a book, called Bigger Leaner Stronger, here is his article on his website about sugar: You’ll Stop Worrying About Sugar After Reading This Article

Basically its the over eating that puts on too much weight, not the sugar, but you are more likely to overeat, if you eat it all in sugar. Plus it is likely to be less nutritious.

I have had a load of sugar and calories this morning actually and am buzzing at the moment...but I am sure I will crash later!.. so I should only consume a small bit of meat and veg for the rest of the day :mad:

Ah I've actually just got this book. He has a good podcast too. Yeah I agree with him there but I think it's not an issue if you keep an eye on it. It can become one just eating intuitively though especially if new to all this.

Zillah

Honey and juice are no better for you than other sugar sources. They're both fibre-free sources of concentrated fructose. Milk isn't nearly as bad because it's mostly lactose, which is so low GI it's processed like a more complex carb (it breaks down into glucose and galactose, which in turn breaks down into glucose).

I don't count macros but I'd say my sugar intake is higher than ideal because I really do have a sweet tooth. I at least stopped eating jellies and other sweets like that (mostly because of vegetarianism, so no gelatine - how I miss Haribo), but I still have quite of a of chocolate, and I'm a big fan of pancakes with fruit and yoghurt.

I do at least try and time it to coincide with exercise.

Smoked Tuna wrote: »

You’ll Stop Worrying About Sugar After Reading This Article

He makes a few points but overall his argument is flawed. For one, he completely ignores the fact that fructose can only be processed in the liver, which has serious metabolic side effects and long term health concerns. Avoid excess fructose is the best way to stay lean and keep a healthy heart.

He also references a study done by The Sugar Bureau (!!!) as evidence that sugar is fine. Let's go ask Big Tobacco if smoking is a problem and see what they say, shall we???

I am going to link this fantastic lecture by Dr. Robert Lustig, an expert in child obesity and obesity intervention, every time sugar comes up, because it's such an incredibly thorough and convincing presentation on why sugar is the problem.

Mellor

Blacktie. wrote: »

For me I get about 90-120g during the week and then the odd day at the weekend it can really jump up to about 220g some days. This is with an average calorie intake of about 3500 calories a day.

I don't track my intake but that sounds like a lot. Especially the 220g days.
But maybe it's just a product of the high intake generally. What's your total macro breakdown look like?

Smoked Tuna wrote:

So your not separating natural sugars from milk, juice, honey from added sugars to cereals etc?

All sugars are natural.
The sugar in orange is fructose. The sugar in Coca Cola is fructose.
Obviously, there are some extra benefits in juice, and some more benefits again in whole fruit. But at the end of the day, none of those benefits are counted up in grams in he sugar column.

Zillah wrote: »

Honey and juice are no better for you than other sugar sources. They're both fibre-free sources of concentrated fructose. Milk isn't nearly as bad because it's mostly lactose, which is so low GI it's processed like a more complex carb (it breaks down into glucose and galactose, which in turn breaks down into glucose).

I've heard that recently about lactose. In that it's slightly better than other sugars.
But that said, I'd still be totalling it with the sugars as opposed to the other carbs.

Blacktie.

Mellor wrote: »

I don't track my intake but that sounds like a lot. Especially the 220g days.
But maybe it's just a product of the high intake generally. What's your total macro breakdown look like?

160/40/120g p/c/f give or take 10%. Yeah the sugar really goes up if I hit my protein early and am looking to get my macros up without it affecting my protein. Anything good for you has decent amounts of protein. It's frustrating.

Mellor

Blacktie. wrote: »

160/40/120g p/c/f give or take 10%. Yeah the sugar really goes up if I hit my protein early and am looking to get my macros up without it affecting my protein. Anything good for you has decent amounts of protein. It's frustrating.

hmmm, I'm kinda confused now.
160/40/120g is about 1880 calories. I though you were eating 3500 daily.
And, how are you hitting 120-220g of sugar when carbs are only 40g?


I've a feeling I'm being stupid. Coffee, Gym, then I'll come and re-read

ford2600

Mellor wrote: »

hmmm, I'm kinda confused now.
160/40/120g is about 1880 calories. I though you were eating 3500 daily.
And, how are you hitting 120-220g of sugar when carbs are only 40g?


I've a feeling I'm being stupid. Coffee, Gym, then I'll come and re-read

There is a "0" missing? 40 should be 400?

Less ice cream more butter and olive oil maybe?

Blacktie.

Mellor wrote: »

hmmm, I'm kinda confused now.
160/40/120g is about 1880 calories. I though you were eating 3500 daily.
And, how are you hitting 120-220g of sugar when carbs are only 40g?


I've a feeling I'm being stupid. Coffee, Gym, then I'll come and re-read

Woops my mistake it should be 160/430/120. Never was a fan of low carb!

Zillah

Mellor wrote: »

But that said, I'd still be totalling it with the sugars as opposed to the other carbs.

Why, though? Lactose has a GI comparable to oats/porridge (both low 40s). They are similar carbohydrates with the same impact on blood sugar and satiety.

To be honest I'm not sure there is any strong argument for tracking 'sugars' as a single group at all. Glucose is your body's ideal food source and is only a problem in excessive amounts. Fructose has very little impact on blood sugar but puts strain on the liver and contributes to blood cholesterol and triglycerides. Lactose is processed by the body at the same rate as porridge oats and so has a low impact on blood sugar/insulin resistance.

Really we should be focussing on more fibre and protein in the diet, which indirectly solves most of the other problems.

Mellor

Zillah wrote: »

Why, though? Lactose has a GI comparable to oats/porridge (both low 40s). They are similar carbohydrates with the same impact on blood sugar and satiety.

If I was going to quantify my sugar intake, it's makes sense to me to count it all. If you wanted to count high GI foods, you might leave it out. But you'd have probably count certain starches instead.

Zillah

But what's the point of counting sugar at all if it's not a question of GI, then?

Mellor

Zillah wrote: »

But what's the point of counting sugar at all if it's not a question of GI, then?

You have to ask some body who tracks their sugar what their reason do it. I barely track PFC.

Blacktie.

Mellor wrote: »

You have to ask some body who tracks their sugar what their reason do it. I barely track PFC.

I have to fill those two extra tabs on MFP with something!