Sugar, sugar!

Go ahead, tell me I’m doing it all wrong. I’m at a loss anyway.

Breakfast: 3/4 serving of Tropicana OJ, 1 bowl granola, 1 1/8 cup Skim Milk, 1 cup instant coffee, 1 tsp sugar.

Net total? I’m over 50 grams of sugar for the day. This is before I have any of my pieces of fruit for the day, in which I normally have two (banana, nectarine, pluot, blueberries, whatever is in season and is in my house)

I read today that I shouldn’t be going over 50. Is that even possible?

i’d ditch the tropicana since it’s mostly sugar but missing the fiber from the orange, also, granola is super duper high in sugar, if you’re stuck on cereal I’d go in search of a lower sugar version.
Pay attention to hidden sugars and what type of sugars you are eating. Like an orange has sugar but it also contains fiber, vitamins and nutrients so yes it has sugar but loads of good stuff too.
Are you following any particular eating plan or just a general well rounded all in moderation type?
hope that helps a bit

I’m sticking to a 50 C / 30 P / 20 F, and I’m in the range of 1800-2100 calories a day (keeping with my goals).

The real question is… is there a difference between refined sugar and natural sugars? (I know the answer is yes… but does it matter as much if I’m going over with primarily natural sugars? I tend to eat my carbs in the AM and eat significantly more protein throughout the day.) I am also eating around 5 meals a day, all of which hovering at around the 400 calorie mark.

Cereal is easy and quick in the morning. Maybe I just need to find a better Granola.

“i’d ditch the tropicana since it’s mostly sugar but missing the fiber from the orange, also, granola is super duper high in sugar, if you’re stuck on cereal I’d go in search of a lower sugar version. "

I am fully agreed with this post, fibers are missing in tropicana OJ. You should avoid these thing and you almost taking 5 meal of 400 calories and you should defiantly weather you are taking these types of sugar containing high sugar.

Medicare Gastric Sleeve

The difference is the Glycemic Load of those foods…or rather, an Orange is better for you b/c it has lots of fiber, whereas a glass of tropicana is going to be mostly sugars…like your granola, etc. Maybe try a cereal that has more fiber / protein, like Kashi. Good luck!

So, my real question is…

Is there a discernible between naturally occurring sugars and added sugars on the effect on the body?

As of this exact moment, I have 2 glasses of skim milk a day. I also have 2 pieces of fruit a day. That puts me, no joke, at 50 grams of sugar. I don’t go over 50g of added sugars ever. (and I’ve since cut out the OJ and switched to a less sweet granola), I’m still between 75-90 grams of sugar for the day.

There are different types of sugars. Different types of sugars are metabolized differently. The sugar in milk is lactose. The added sugar in your granola is probably sucrose-fructose, but could be just sucrose.

But it also matters what else is in the food you eat. Fiber slows down the speed at which your body absorbs the sugar, so you don’t get a spike in insulin levels. Instead, it is a slower, longer response. This is why fruit is a better source of sugar than candy, say.

Cut out the granola and eat some oatmeal instead, add you fruit for flavor.

Ditch the juice. Agreed.

Fruits are a high source of a type of sugar called fructose. Our bodies don’t respond to fructose therefore when we eat fructose we don’t feel full. Down a litre of juice and you can still eat a meal. Down a litre of milk (which contains only lactose sugar) and you feel full. (Yes, I know there’s fat and protein in there too)

So fruits are fine on their own because they provide us with fibre and vitamins, but all that fibre is stripped away when it’s in juice form. Instead of the juice maybe have your fruit at breakfast time. See how full this keeps you.

Also agreed with the poster about the amount of sugar in granola. Normal table sugar is half fructose (if it’s high fructose corn syrup, it’s even more). Pick a low sugar cereal and add fruit (fresh, not dried) and nuts for flavour.

I cut to a lower sugar cereal-

But now, with 2 glasses of skim milk a day, 1 cup of yogurt and 1 banana, I’m already over y sugar for the day.

you have your calorie intake at around 1800 per day but you sugar at a max of 50g. that seems super low to me. After doing a bit of reading it seems like you should limit your refined sugar intake to below 40 grams for a 2000 calorie diet. Which to me means any sugar you add to foods, packaged foods and other procesessed stuff. So your cereal counts, but the milk, yogurt, fruit and veggies do not. Here are two links where I found the information. Hope this helps

“Limit simple sugars to no more than 100 calories, or 25 g from added sugar per day for women and 150 calories, or around 38 g per day for men, the American Heart Association recommends. The USDA recommended dietary intake of carbohydrate is 45 to 65 percent of your daily calories, with most carbs coming from complex carbohydrates rather than simple sugars. If you normally consume 2,000 calories per day, between 900 and 1,300 calories per day would come from carbohydrates. Since 1 g of carbohydrate contains 4 calories, this equals between 222 g and 322 g of carbohydrate per day, on average. Consuming more than 75 percent of your daily calories from carbohydrates could cause protein and fat deficiencies.”

Read more: http://www.livestrong.com/article/430890-recomm…

Types of Carbohydrates
In the end, most carbohydrates break down into simple sugars for absorption, so it might seem like it wouldn’t matter what type of carbohydrate you eat. However, some carbohydrates break down more slowly than others. These are said to have a low glycemic index. When carbohydrates break down more slowly, they cause a slower rise in blood sugar levels and the insulin response from them isn’t as fast or as large. Insulin is released from the pancreas when glucose enters the bloodstream. A slower rise in blood sugar and a more controlled insulin response reduces your risk of type 2 diabetes and weight gain. Refined sugars generally have a high GI index and may contribute to weight gain. Minimize high GI carbs in your diet. Choose low-GI carbs such as whole grains, most fruits and vegetables, which contain more vitamins, minerals and fiber than processed carbohydrates and help with weight control.

Read more: http://www.livestrong.com/article/430890-recomm…