In studying about sugar, I've realized that for every 4 grams of sugar we eat, that's like eating one teaspoon full. The average American eats about 80 grams a day or 20 teaspoons!
At first when I started studying, I thought for sure I'd find that MyFitnesspal.com sugar setting was low. For the "non-dieter", it may be, but if we want to lose weight, it's right on target. Here is a table that shows an upper limit of sugar consumption as to how many calories we ingest:
Up to 1600 calories - 24 grams or less of sugar (6 teaspoons)
2000 calories - 40 grams of sugar (10 teaspoons)
2400 calories - 56 grams of sugar (14 teaspoons)
2800 calories - 72 grams of sugar (18 teaspoons)
I had to list the teaspoons next to it because that's the terminology that gives me the shock. Even at 24 grams - yikes. I didn't want to think I was eating even 6 teaspoons of sugar a day and I always went over my sugar intake in MyFitnessPal.com
Now, regarding fruit and added sugars. “Added sugars” are sugars and syrups that are added to foods during cooking. They don’t include naturally occurring sugars like the ones found in milk, vegetables and fruit. Most nutrition experts recommend limiting added sugars.
A list of added sugars
* table sugar (refined, processed sugars from cane, beet - sucrose - added to foods by the manufacturer, cook or consumer)
* corn sugar (glucose)
* corn syrup
* high-fructose corn syrup commonly added to fruit juices
* sugars naturally present in fruit juices
* honey, and
* other syrups, like molasses and maple syrup.
The term “added (free) sugars” does NOT include the sugars naturally present in:
* milk (lactose)
* fruit (fructose, sucrose), and
* vegetables.
Important Information
It is very important to get the fiber we need from fruit and vegetables. I have learned this week, that the fruits lower in sugar are better choices if you are trying to lose weight. These would include: tomatoes, avocados, lemons and limes. That doesn't mean the others are off limits, they are just more limited. So if you want to lose weight faster, limit your grapes, bananas, oranges, and yes, I hate to say it, even apples. That doesn't mean avoid them all together. They are much too good for you! There is no recommendation as to how much to limit them. For me, I will try having just 1/2 to one serving of the higher sugar varieties every day and try to really increase my vegetable intake. I will try to have more of the low sugar varieties of fruits every day. Remember, vegetables have much less sugar and are a great snack option.
Recently, many health professionals have suggested that the more sugar you consume, the more you will crave, and as far as my body is concerned, I believe that statement to be true. This week, I have allowed myself more sugar during my "calorie counting" days. BUT, I haven't stopped at my limit (My score will show it - SORRY TEAM)! I love the freedom of the calorie count, but I just know my body. Sugar craves more sugar. I love when I don't crave it. I know what I have to do to get to that stage - Stay Away From Added Sugars!
As we've learned this week, sweeteners are rampant in the American diet. Lite and sugar free products are used in dry mixes for beverages, instant coffee and tea, gelatin desserts, puddings, non-dairy creamers, chewing gums, breath mints, diet soda, yogurt, even children's medicine and vitamins. I checked the gummy-type vitamins I'm giving my kids. Sugar is the 2nd ingredient!
A Word about Fructose
Even though fructose is the kind of sugar found in fruit, it is also the culprit in sugar substitutes and "high fructose corn syrup" additions. Did you know it can lower metabolic rate? That is REALLY NOT what we want. We are trying to speed up our metabolism. It also causes fatigue. Do you notice how much more energy you have when you stay away from sugar? I sure do!
Summary
As we've discovered, cutting back to 6 teaspoons of sugar a day is going to be tough (and maybe impossible) but we can strive to do better. A typical cup of fruit yogurt provides 70 percent of a day's worth of added sugar. A commonly viewed "health" snack of a granola bar has two teaspoons of sugar. When we look at it this way it can get discouraging, but it also has helped me in a couple of ways:
* When I look at it as eating "teaspoons" of sugar. It makes it easier to make a different choice.
* When I eat an apple, orange, banana, I know "this is truly a TREAT and I will enjoy it more.
* Eating "clean" and "natural" is the best way to keep our sugars down.
Now that you have a little more knowledge about sugar, the upper limit of what you should consume, and where it is "hidden", I will let you be the judge of how you want to eat it or limit it! I REALLY, REALLY, REALLY hope you are not afraid of eating fruit though. Just limit the high sugar ones a little more while losing weight.
At first when I started studying, I thought for sure I'd find that MyFitnesspal.com sugar setting was low. For the "non-dieter", it may be, but if we want to lose weight, it's right on target. Here is a table that shows an upper limit of sugar consumption as to how many calories we ingest:
Up to 1600 calories - 24 grams or less of sugar (6 teaspoons)
2000 calories - 40 grams of sugar (10 teaspoons)
2400 calories - 56 grams of sugar (14 teaspoons)
2800 calories - 72 grams of sugar (18 teaspoons)
I had to list the teaspoons next to it because that's the terminology that gives me the shock. Even at 24 grams - yikes. I didn't want to think I was eating even 6 teaspoons of sugar a day and I always went over my sugar intake in MyFitnessPal.com
Now, regarding fruit and added sugars. “Added sugars” are sugars and syrups that are added to foods during cooking. They don’t include naturally occurring sugars like the ones found in milk, vegetables and fruit. Most nutrition experts recommend limiting added sugars.
A list of added sugars
* table sugar (refined, processed sugars from cane, beet - sucrose - added to foods by the manufacturer, cook or consumer)
* corn sugar (glucose)
* corn syrup
* high-fructose corn syrup commonly added to fruit juices
* sugars naturally present in fruit juices
* honey, and
* other syrups, like molasses and maple syrup.
The term “added (free) sugars” does NOT include the sugars naturally present in:
* milk (lactose)
* fruit (fructose, sucrose), and
* vegetables.
Important Information
It is very important to get the fiber we need from fruit and vegetables. I have learned this week, that the fruits lower in sugar are better choices if you are trying to lose weight. These would include: tomatoes, avocados, lemons and limes. That doesn't mean the others are off limits, they are just more limited. So if you want to lose weight faster, limit your grapes, bananas, oranges, and yes, I hate to say it, even apples. That doesn't mean avoid them all together. They are much too good for you! There is no recommendation as to how much to limit them. For me, I will try having just 1/2 to one serving of the higher sugar varieties every day and try to really increase my vegetable intake. I will try to have more of the low sugar varieties of fruits every day. Remember, vegetables have much less sugar and are a great snack option.
Recently, many health professionals have suggested that the more sugar you consume, the more you will crave, and as far as my body is concerned, I believe that statement to be true. This week, I have allowed myself more sugar during my "calorie counting" days. BUT, I haven't stopped at my limit (My score will show it - SORRY TEAM)! I love the freedom of the calorie count, but I just know my body. Sugar craves more sugar. I love when I don't crave it. I know what I have to do to get to that stage - Stay Away From Added Sugars!
As we've learned this week, sweeteners are rampant in the American diet. Lite and sugar free products are used in dry mixes for beverages, instant coffee and tea, gelatin desserts, puddings, non-dairy creamers, chewing gums, breath mints, diet soda, yogurt, even children's medicine and vitamins. I checked the gummy-type vitamins I'm giving my kids. Sugar is the 2nd ingredient!
A Word about Fructose
Even though fructose is the kind of sugar found in fruit, it is also the culprit in sugar substitutes and "high fructose corn syrup" additions. Did you know it can lower metabolic rate? That is REALLY NOT what we want. We are trying to speed up our metabolism. It also causes fatigue. Do you notice how much more energy you have when you stay away from sugar? I sure do!
Summary
As we've discovered, cutting back to 6 teaspoons of sugar a day is going to be tough (and maybe impossible) but we can strive to do better. A typical cup of fruit yogurt provides 70 percent of a day's worth of added sugar. A commonly viewed "health" snack of a granola bar has two teaspoons of sugar. When we look at it this way it can get discouraging, but it also has helped me in a couple of ways:
* When I look at it as eating "teaspoons" of sugar. It makes it easier to make a different choice.
* When I eat an apple, orange, banana, I know "this is truly a TREAT and I will enjoy it more.
* Eating "clean" and "natural" is the best way to keep our sugars down.
Now that you have a little more knowledge about sugar, the upper limit of what you should consume, and where it is "hidden", I will let you be the judge of how you want to eat it or limit it! I REALLY, REALLY, REALLY hope you are not afraid of eating fruit though. Just limit the high sugar ones a little more while losing weight.
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