Explain this to me, re: sugar

Hollylb3 · April 2012

So on my My Fitness Pal app, it says I'm allotted 28 grams of sugar a day. I go over that just eating a banana, an apple, and half a greek yogurt with fruit. Doesn't the food pyramid reccomend 2-4 servings of fruit a day? I'm hardly eating any added sugar, but I still go over every single time.

It's a pretty big concern since I have PCOS (I've mentioned it here before, kinda like a cousin to diabetes), and I'm supposed to stay low carb / low sugar. Is that really too much? TIA.

lauren060306 · April 2012

Hmm, not sure, but do they mean 28 grams of artifically added sugar? Sugar in fruit isn't necessarily bad because it comes with the fiber - so its a complex carbohydrate.

JW28 · April 2012

I'm trying to cut back on my sugar, but I think MFP's sugar allotment is a little low since a few pieces of fruit puts you over. I think as long as you stick to low added sugar you'll be fine. I think you can actually manually change the sugar target on MFP, so you could change it to something slightly higher that you're more likely to hit.

gt7301b · April 2012

I don't worry about sugars in fruit.

Hollylb3 · April 2012

lauren060306:
Hmm, not sure, but do they mean 28 grams of artifically added sugar? Sugar in fruit isn't necessarily bad because it comes with the fiber - so its a complex carbohydrate.

That's what I was thinking. I know PCOSers aren't supposed to have that much fruit because of the sugar, but I can't imagine the average person not being allowed a couple pieces a day.

firsttimersluck · April 2012

They mean added sugar. ie, throwing maple syrup on your waffles and eating a brownie. Not eating a banana.

Hollylb3 · April 2012

firsttimersluck:
They mean added sugar. ie, throwing maple syrup on your waffles and eating a brownie. Not eating a banana.

That's what I was thinking, I just think they should be more clear, because it adds it to my total when I put in a banana. Just getting more opinions.

Thanks ladies.

ebeth_msn · April 2012

if you're trying to eat low carb you're going to have to chill with the fruit. stick to one serving/day and pick a lower GI fruit. if you eat it at all.

nutritionally, there's nothing in fruit that you can't get from veg without the calories/sugar, so no, you don't need 2-4 servings of fruit per day. in addition, I believe the rec has been revised to 2 'cups'/day and one large apple is going to fulfill that requirement.

firsttimersluck · April 2012

Hollylb3:
firsttimersluck:
They mean added sugar. ie, throwing maple syrup on your waffles and eating a brownie. Not eating a banana.

That's what I was thinking, I just think they should be more clear, because it adds it to my total when I put in a banana. Just getting more opinions.

Thanks ladies.

Yeah, I know what you mean. My protein is ALWAYS in the red, but I bust my butt at the gym and know that I need more than 39g or whatever Livestrong claims I should be getting.. booo :P I hate seeing the red but I just try to ignore it.. It's amazing how a silly app can make you feel so guilty >_<

Hollylb3 · April 2012

ebeth_msn:

if you're trying to eat low carb you're going to have to chill with the fruit. stick to one serving/day and pick a lower GI fruit. if you eat it at all.

nutritionally, there's nothing in fruit that you can't get from veg without the calories/sugar, so no, you don't need 2-4 servings of fruit per day. in addition, I believe the rec has been revised to 2 'cups'/day and one large apple is going to fulfill that requirement.

I never go over 2, but I am trying to find substitutes. There are so many more fruits than veggies that I like. Blah.

Hollylb3 · April 2012

firsttimersluck:
Hollylb3:

firsttimersluck:
They mean added sugar. ie, throwing maple syrup on your waffles and eating a brownie. Not eating a banana.

That's what I was thinking, I just think they should be more clear, because it adds it to my total when I put in a banana. Just getting more opinions.

Thanks ladies.

Yeah, I know what you mean. My protein is ALWAYS in the red, but I bust my butt at the gym and know that I need more than 39g or whatever Livestrong claims I should be getting.. booo :P I hate seeing the red but I just try to ignore it.. It's amazing how a silly app can make you feel so guilty >_<

Yeah, I've been going over on protein too, but I'm working out about 2 hours a day, so I'm not sweating it. I guess the guilt is the whole idea. : )

ebeth_msn · April 2012

if you are eating low carb due to an impaired glucose tolerance, unfortunately you aren't going to be able to ignore the sugar from fruit. it's still sugar and it will have an affect on your blood sugar.

Mrs Acorn Blue · April 2012

Bananas are super high sugar fruits. Like PP said, fruit willl affect your blood sugar so while it's better than a cupcake, it is still sugar. Berries, apples and melons are lower on the glycemic index, if you put stock in that type of thing.

Sadlebred · April 2012

When it comes down to it, if you want a banana more than some blueberries or something else have the banana. Fruit is good for you.

Hollylb3 · April 2012

Mrs Acorn Blue:
Bananas are super high sugar fruits. Like PP said, fruit willl affect your blood sugar so while it's better than a cupcake, it is still sugar. Berries, apples and melons are lower on the glycemic index, if you put stock in that type of thing.

Yeah, I was just looking up low GI fruits. At least I can still have my strawberries and apples, I suppose.

Mrs.Reem · April 2012

For a PCOS'er, fruit does need to be limited. Even with the fiber that lowers the net carbs, it's still too sugary. I'd forgoe the bananas all together and eat the lower glycemic fruits if you must. Berries are better. Once you stop eating so much natural or added sugar (your body doesn't care which - it still stores fat from it) you won't really crave it. Lean meats and veggies are going to be your friend.

Hollylb3 · April 2012

Mrs.Reem:
For a PCOS'er, fruit does need to be limited. Even with the fiber that lowers the net carbs, it's still too sugary. I'd forgoe the bananas all together and eat the lower glycemic fruits if you must. Berries are better. Once you stop eating so much natural or added sugar (your body doesn't care which - it still stores fat from it) you won't really crave it. Lean meats and veggies are going to be your friend.

That's what I was afraid of. Thanks, though. : )

pfal6 · April 2012

ebeth_msn:
if you're trying to eat low carb you're going to have to chill with the fruit. stick to one serving/day and pick a lower GI fruit. if you eat it at all.

nutritionally, there's nothing in fruit that you can't get from veg without the calories/sugar, so no, you don't need 2-4 servings of fruit per day. in addition, I believe the rec has been revised to 2 'cups'/day and one large apple is going to fulfill that requirement.

THIS exactly! And for PCOS I would look into a paleo diet,

Hollylb3 · April 2012

pfal6:
ebeth_msn:
if you're trying to eat low carb you're going to have to chill with the fruit. stick to one serving/day and pick a lower GI fruit. if you eat it at all.

nutritionally, there's nothing in fruit that you can't get from veg without the calories/sugar, so no, you don't need 2-4 servings of fruit per day. in addition, I believe the rec has been revised to 2 'cups'/day and one large apple is going to fulfill that requirement.

THIS exactly! And for PCOS I would look into a paleo diet,

I could never live on a diet that restricted. I have looked into it, but it's definitely not for me. Thanks though!

doglove · April 2012

Hollylb3:

lauren060306:
Hmm, not sure, but do they mean 28 grams of artifically added sugar? Sugar in fruit isn't necessarily bad because it comes with the fiber - so its a complex carbohydrate.

That's what I was thinking. I know PCOSers aren't supposed to have that much fruit because of the sugar, but I can't imagine the average person not being allowed a couple pieces a day.

I would cut back on the fruit. I struggle with PCOS as well and it's hard to keep my sugars down because it is in everything. I usually have one serving of fruit a day.

daves_sweetpea · April 2012

Are you insulin resistant or on Met? I also have PCOS and I'm on Met although I'm not IR. Met will help your body deal with healthy sugars like those in dairy or fruit. I really don't worry about my fruit intake b/c I'm not IR and my A1C has gone down from high normal to normal for a non-PCOS woman. Also, if a piece of fruit is what helps you to not eat a cookie or donut eat the fruit! You can also try combining a high GI food with a low one to balance out the high food. I did that right after I was diagnosed but I didn't worry too much b/c at that point I was just trying to eat whatever healthy foods I could stomach while adjusting to Met! Does My Fitness Pal have a diabetic option? You could look at that for some ideas.

Hollylb3 · April 2012

daves_sweetpea:
Are you insulin resistant or on Met? I also have PCOS and I'm on Met although I'm not IR. Met will help your body deal with healthy sugars like those in dairy or fruit. I really don't worry about my fruit intake b/c I'm not IR and my A1C has gone down from high normal to normal for a non-PCOS woman. Also, if a piece of fruit is what helps you to not eat a cookie or donut eat the fruit! You can also try combining a high GI food with a low one to balance out the high food. I did that right after I was diagnosed but I didn't worry too much b/c at that point I was just trying to eat whatever healthy foods I could stomach while adjusting to Met! Does My Fitness Pal have a diabetic option? You could look at that for some ideas.

Yeah, I'm IR. I was on met for a while, but it made me jittery and sick to my stomach. Granted, I wasn't eating that healthy while I was on it, but I'm still trying to do this the natural way as much as possible. I take a cinnamon supplement and just started a green coffee bean extract one which are both said to help with controlling blood sugar per Dr. Oz and the Internet. Just kinda doing trial and error and I guess I'll keep eliminating more fruit or sugar until I get this weight off. No, no diabetic option on MFP unfortunately.

Mrs.Reem · April 2012

lol! I know it sucks but if you cut your fats, alcohol, and carbs, you won't feel sick while on Met. Also the Met XR will be much easier on your stomach and it's like $4.

daves_sweetpea · April 2012

I was also going to suggest the extended release version. Also, if you try it again, increase your dose slowly. I started at 500mg for a week, then 1000 until my stomach settled, then 1500. The GI issues get better wtih time, at least mine did. Also, my vitamins always made me constipated before Met so the two sort of evened each other out, KWIM? A RE or regular endocrinologist should be able to find other meds that help your IR besides met if you feel you need to go back on something. Even a little bit of weight loss will help your IR and PCOS in general so even the slowest loss will be a plus. You might look into a few low glycemic index cookbooks. The recipes should combine low and high GI foods so the over all value is balanced. For example, watermelon salad with vinegar and feta will have a lower value than just watermelon. Maybe try a few new recipes and you might find a way to enjoy more fruits. You could also see a dietician or diabetes educator for some suggestions. Your insurance might not cover IF treatments but it should cover PCOS issues that relate to your general health.

ricksang · April 2012

I am a member of the Academy of Nutrition and Dietetics so I looked up some info for you. I am finishing my masters in nutrition and I start my internship rotations in June, so ,I am trying to give you some helpful info. You shouldn't eliminate any food from your diet that is healthy and maybe go see a RD! I think what was meant was ADDED sugars. Here is what AND says

you are having symptoms you believe to be related to PCOS, see your physician.

Diet and PCOS

Research has shown changing eating habits and getting more exercise helps to manage PCOS.

Moderate weight loss (10 percent of total body weight) can help normalize menstrual cycles, regulate blood sugar and increase a woman?s chances of conceiving a baby. Eating more whole-grain foods, fruits, vegetables, lean meats and low-fat or fat-free milk, cheese or yogurt can help lower your blood sugar, improve your body?s use of insulin and normalize hormone levels.

The best eating plan for women with PCOS includes:

Regular meals or snacks every three to four hours. Don?t skip meals.
High-fiber carbohydrates to keep blood sugar levels normal and hunger pangs away. Eat whole grains, fruits and vegetables.
More healthy fats, like olive and canola oils, walnuts, almonds and avocados.
Proteins in all meals and snacks. Try nut butters, lean meats, fish, chicken, turkey and low-fat dairy products with all meals and snacks.
Healthy beverages. Avoid high-calorie, sugar-laden and alcoholic choices.

http://www.eatright.org/Public/content.aspx?id=11182

Hollylb3 · April 2012

DSP and MrsReem, I actually was on the 500mg of XR, and I still had the GI issues. I tend to lean towards them anyways, so I guess that just put it over the top. I should try again though now that I'm actually eating healthy. Anything to accelerate the weight loss and regulate my cycles. Before Christmas, I was doing really well, and I had myself down to 45 day cycles, which was a huge improvement from the 120+ day ones I was having. So I know I can do it, it's just sticking with it.

Ricksang, thanks for the info. That's pretty much what my diet is consisting of now, so I guess I'm doing pretty well. The thing about losing 10% of your weight is definitely true, because I had lost not even 5% before Christmas and my cycles were already regulating.

Thanks for all the info, everyone! I've already lost 2 lbs the past 5 days, so I think I'll cut back a little further on the fruit and see where it goes.

maggie78 · April 2012

Mrs Acorn Blue:
Bananas are super high sugar fruits. Like PP said, fruit willl affect your blood sugar so while it's better than a cupcake, it is still sugar. Berries, apples and melons are lower on the glycemic index, if you put stock in that type of thing.

Interesting as a Type 1 diabetic I can see a spike in my levels when I eat an apple but it stays constant when i eat a banana (not doubting what you've stated but just confirms to me that it's all really how it works in your body).

OP what's the recommended level of carbs you've been given?

Hollylb3 · April 2012

maggie78:
Mrs Acorn Blue:
Bananas are super high sugar fruits. Like PP said, fruit willl affect your blood sugar so while it's better than a cupcake, it is still sugar. Berries, apples and melons are lower on the glycemic index, if you put stock in that type of thing.

Interesting as a Type 1 diabetic I can see a spike in my levels when I eat an apple but it stays constant when i eat a banana (not doubting what you've stated but just confirms to me that it's all really how it works in your body).

OP what's the recommended level of carbs you've been given?

According to the ADA, 130 grams a day is suggested. My doctor never said specifically, he just told me what to cut out. I also can't find any grams of sugar rec's. evidentially the ADA hasn't made any. Not very helpful.

Explain this to me, re: sugar

Re: Explain this to me, re: sugar

Choose Another Board

Search Boards