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Daily Recommended Sugar Intake

Hello Everyone,

After using sparkpeople for some time I'm realizing my carbs and sugar intake is astronomical.  Based on research I've been doing, a person doing a 1200 - 1500 calorie diet, should be getting in 30-40 grams of sugar a day.  I'm lucky if I stay below 100!!! What!!!??

Any suggestions on how I can cut down on my sugar and carb intake. I eat more fruits than veggies and I know fruits are high in sugar.  Do the natural and regular sugars count the same? I'm nervous about this.....

Meikmeika

WOW!! I can't believe that noone has responded.....

It's all good!!!

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Hmm im not much of a sugar intake guru, but I think natural fruit sugar is ok!  I don't eat that much sugar, but the sugar I do eat comes from nutritional healthy foods...although I do sneak in the occasional vegan friendly dark chocolate, I think that's ok.  Maybe you should try to take in less sugar everyday by getting rid of something you would normally eat thats really High in sugar, and then gradually you wont really crave it all!  :)

could I say the word Sugar any more times than I already did?? sugar sugar sugar overload.

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100g is pretty high. it is good a lot of that is from fruit but if you are eating that much fruit i would try to cut down on sugar from other sources. sugar in and of itself isn't that bad for you, it is just empty calories (if you have 100g sugar that measn you are getting 400 kcal just from sugar  :o).
though, one reason sugar can be detrimental is if you are at all inclined to high blood sugar, reason being, when your blood suagr is high you release insulin (to lower it) and when you have a lot of insulin released it is a signal for your body to make cholesterol.

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I follow the AHA guidelines of about 50% carbs, 30% fat, 20% protein.

So, if I eat 1200 calories a day, that's:
(1200 calories x 0.50)(1 gram / 4 calories) = 150 grams carbs
(1200 calories x 0.30)(1 gram / 9 calories) = 40 grams fat
(1200 calories x 0.20)(1 gram / 4 calories) = 60 grams protein

I think the 40 grams is based on a 2,000 calorie diet.  I one time figured that means 8 grams of added sugar for a 1200 calorie diet.  For every additional 400 calories, add 16 grams of added sugar. 

Fruit would count into your total carbs, but not into the added sugar total.

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I have the same problem.  I get plenty of natural fruit sugars already, and I have a terrible sweet tooth on top of it.  I'm addicted to baking recipes from this site ( I usually bake for other people but end up with some for myself too  ::) )

I've been working on drastically cutting the sugar content of said recipes and tweaking to a reduced-sugar--but still quality--product.

also watch for unexpected sugar sources, like those hiding in sauces, soups, and the like...then find, or better yet, MAKE your own versions.

if reduced or sugar-free versions of your favorite items is deemed impossible to find or make, then Kennedy's suggestion of weaning yourself off of these things is probably the best bet.  that's easier said than done, I'm afraid...I loves me some sugah too.

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I just found this about the sugar in fruit.

http://www.reducetriglycerides.com/diet_triglycerides_sugar.htm

Fructose, also known as fruit sugar (levulose) is a simple sugar twice as sweet as sucrose (table sugar). But because it is mainly metabolized in the liver, fructose has a lower glycemic index.

However, consumption of high amounts of fructose can lower metabolic rate and cause de-novo lipogenesis (the conversion of sugar into fat) since the liver can only metabolize limited amounts of fructose.

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Wow, that is an incredibly thorough and helpful site, HH!

Well, Meikmeika, it looks like the best thing you (and I!) could do is cut OUT as much added sugar as possible, limit fructose intake to the recommended number of daily fruit servings (cutting back mostly on those high-sugar fruits), and eat small, balanced meals every 2-3 hours.

I think my biggest enemy is breakfast cereal.  I eat it at least every other day, and even those seemingly "healthy" cereals add a lot of sugar.

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However, consumption of high amounts of fructose can lower metabolic rate and cause de-novo lipogenesis (the conversion of sugar into fat) since the liver can only metabolize limited amounts of fructose.

I say 'Wow' to that too. 
A woman at work told me that they don't recommend eating too much fruit because you can get fat and I just thought "huh?"'  I made they 'hmmm, interesting' sound but completely didn't believe her.

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Ferret Research: http://ferretknots.blogspot.com/
Ferret Resources: http://nippynihon.blogspot.com/
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"It isn't better to feel joy than to feel grief.  It is certainly more fun  to feel joy--but it isn't better.  If something good is happening, it is appropriate to be joyful.  If you have experienced loss, it is equally appropriate to be sad."
-LIFE AFTER LOSS, Bob Deits

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I'm probably too extreme for most people - I just avoid all processed sugar, all desserts. Actually, my "desserts" are pieces of fruit. Also, in moderation. I stick to mainly whole grains, and veggies. If a recipe calls for sugar, I try to use the least amount possible and from a non-processed source.

The only time I have actual sweets is on special occasions, i.e. birthdays and holidays.

But, I was raised this way ... so it's not like I'm depriving myself. It's what I'm used to.

You could modify that to your lifestyle, i.e. save Sundays for "treat" day or whatever day/time you choose.

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To piggyback off of what Ecstatic said, when I gave up caffeine I lost desire for sugar.  I don't know if a caffeine-free life is for everyone, tho'.  My sister, for one, was fine when I became vegan, but incredulous when I gave up caffeine.    :o

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I think the 40 grams is based on a 2,000 calorie diet.  I one time figured that means 8 grams of added sugar for a 1200 calorie diet.  For every additional 400 calories, add 16 grams of added sugar. 

Fruit would count into your total carbs, but not into the added sugar total.

Im confused about this explanation?
meaning 40 gms of fat also contributes sugar??? wha?

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I just found this about the sugar in fruit.

http://www.reducetriglycerides.com/diet_triglycerides_sugar.htm

Fructose, also known as fruit sugar (levulose) is a simple sugar twice as sweet as sucrose (table sugar). But because it is mainly metabolized in the liver, fructose has a lower glycemic index.

However, consumption of high amounts of fructose can lower metabolic rate and cause de-novo lipogenesis (the conversion of sugar into fat) since the liver can only metabolize limited amounts of fructose.

this is why i dont eat fruit and instead eat vegweb treats.  ;D 

j/k... actually, thats a fascinating explanation, HH. thanks for that!

i have also found that the less sweets that i have been eating, the less i crave them. sometimes i go on "binges" of not eating anything too sweet, esp if ive been "bad" for a bit. apparently it takes only 2 weeks to change your taste buds, and what you crave.

do you know WHERE your sugar grams are coming from? with fruit, you are also getting fiber, so this also lowers the glycemic index.
# of carbs (gms) - gms of fiber = total carb

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I think the 40 grams is based on a 2,000 calorie diet.  I one time figured that means 8 grams of added sugar for a 1200 calorie diet.  For every additional 400 calories, add 16 grams of added sugar. 

Fruit would count into your total carbs, but not into the added sugar total.

Im confused about this explanation?
meaning 40 gms of fat also contributes sugar??? wha?

I meant there's a guideline that says you shouldn't exceed 40 grams of added sugar in your food.  A  peach has sugar, but it's not added - whereas if you eat sweetened soy yogurt or instant oatmeal, sugar is added.  But the 40 grams is based on a 2,000 calorie a day diet.  I eat about 1200 calories a day and for that I shouldn't be eating more than 8 grams.  Added sugar is a subset of your total carbs.

If I remember correctly, it goes:
1,200 calories = 8 grams of added sugar max per day
1,600 calories = 24 grams of added sugar max per day
2,000 calories = 40 grams of added sugar max per day

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oh i see... thanks HH!

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It's irritating that sugar is added to practically everything from spaghetti sauce to soy milk.  This includes all those "syrups".  This type of sugar should definately be limited or even eliminated.  This is easily done by eating natural whole foods.

But as someone above said, complex carbs shouldn't be restricted like that, so don't get confused between "added sugars/syrups" and good healthy whole food.

How much complex carbs one should eat is up to debate.  I've seen from 40% to 65% of total carolies.  Being vegetarian I try to include protein and fat at every meal, but the bulk of my total carolies probably complex carbs because I eat a lot of fruit, veggies and whole grains, beans and stuff with carbs.

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For those wanting to cut back on sugar, try some substitutes.  I usually get away with subbing at least 1/2 of my sugar with a mix of xylitol and erythitol.  It WILL NOT taste exactly the same as sugar!  That is expecting too much.  It will, however be sweetened and the erythitol behaves rather nicely in baking.  Try mixing agave with the sugar alcohols and reducing your liquid in the recipe by a little bit for a sweeter finished product.
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What does everyone think about barley malt?  I eat malt-sweetened chocolate every day (not a ton, but a piece or two), but it doesn't have any refined sugar.  Is that still 'bad'? 

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Thanks Everyone for Responding!!!!!! I hadn't checked the site after my last post and was astonished there were so many responses.

I do eat a great deal of fruit, which isn't all that great if I'm eating sweets.

For instance today I had coffee for breakfast (6grams of sugar), grapes for snack(13grams sugar) and for lunch I'm eating a salad with a small amount of apples, raisins and walnuts (15grams sugar), dinner will be whole wheat pasta with marinara sauce and some veggies (I don't know the grams for this meal).  This is a rather good day for myself and as you can see my sugar intake is horrible.  I have an extreme sweet tooth so I try to sub fruits instead of candy or bad stuff.

So now I'm faced with another dilemma.  I will try to remove as many sugar filled items in my life as possible but eating veggies for snacks just isn't ideal for me.

How depressing....sigh.....But I've got to do something to improve my sugar intake.

Thanks Everyone Again!!!!!!

Meikmeika

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What does everyone think about barley malt?  I eat malt-sweetened chocolate every day (not a ton, but a piece or two), but it doesn't have any refined sugar.  Is that still 'bad'? 

Probably not the answer you were looking for, but it is bad if you have wheat-gluten allergy.

I like to use agave nectar in place of honey sometimes - lower glycemic index, less calories, 1.4+ sweeter than refined white sugar.

--------------------------------------------------------------------------------------------------
Ferret Research: http://ferretknots.blogspot.com/
Ferret Resources: http://nippynihon.blogspot.com/
--------------------------------------------------------------------------------------------------
"It isn't better to feel joy than to feel grief.  It is certainly more fun  to feel joy--but it isn't better.  If something good is happening, it is appropriate to be joyful.  If you have experienced loss, it is equally appropriate to be sad."
-LIFE AFTER LOSS, Bob Deits

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I can't believe people say fruit is bad. I hear it but I just can't believe it. But isn't it a natural sugar? Anythings thats natural isn't it good for you?

I love all kinds of fruit. Try not to eat anything with added sugar in it. Do you drink sweetened juices?

Do you eat alot of fruit?

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my aunt is on weight watchers and they say you can eat unlimited veggies but you're only allowed to have a certain amount of fruits because of the sugar.  it's worked!  she has lost a lot of weight and she looks great.

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