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INTOTHENEW's Photo INTOTHENEW Posts: 722
11/16/19 3:21 P

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ELENGIL,

I consider both of those links alarmist.

The first, zoo/red panda, can be likened to offering a kid Twinkies and celery. Duh

The second, 60%? Come on, get real.

There is no bad food, only bad cooks.
PALUTE1 Posts: 784
11/16/19 10:04 A

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no. added sugar is what is bad.
If you eat canned fruit make sure it inas packed in the natural juice. not syrup.

ELENGIL's Photo ELENGIL Posts: 1,312
11/16/19 9:47 A

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The "natural" sugars in fruit are anything but, we can't even feed some of them to animals anymore because we've bred them to be so overly sugary than what they ever used to be!

Fructose arguably has a harder effect on our systems than glucose does because of how the body processes it differently, so no, just because it's "natural" and not "added" does not actually make it okay in and of itself, especially if it's been so specially bred by people that it's hard to call it 'natural' anymore.

qz.com/1408469/humans-have-bred-fruits-to-
be-so-high-in-sugar-a-zoo-had-to-stop-
feeding-them-to-some-animals/

www.sciencedaily.com/releases/2008/12/0812
09221742.htm


I practice intermittent fasting and keto
Diet Doctor Dr. Jason Fung www.dietdoctor.com/authors/d
r-jason-fung-m-d

Intensive Dietary Management idmprogram.com/blog/
Guide to low carb eating www.dietdoctor.com/low-carb/
keto/visual-guides

About The Obesity Code www.bewell.com/blog/q-dr-jas
on-fung-book-obesity-code/

Keto Christina www.youtube.com/channel/UCqP
OAHxdOfG4j2AzLLl27oA
MARYJOANNA's Photo MARYJOANNA Posts: 14,967
11/15/19 7:24 A

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Fruit has natural sugar. Added sugar is what we need to limit.



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SHOAPIE's Photo SHOAPIE Posts: 31,523
11/10/19 7:14 P

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Just eat them in moderation.



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INTOTHENEW's Photo INTOTHENEW Posts: 722
11/10/19 2:59 P

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It’s a sad day when whole fruit is nixed.

There is no bad food, only bad cooks.
RUSTY_WOODS Posts: 967
11/10/19 1:58 A

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I eat LC.. VERY LC.. but guess what.. I eat sugars. Today I will be eating eggs with butter, and chicken and green beans.. only 17 g of carbs, and 7 fiber.. so 10 NET carbs. That is very low.

For your purposes, you are asking about sugar.. and they ARE in fruit, but they are also in vegetables too.. how far do we go? The average American eats over 150 lbs. of sugar from all sources. Most of this is from sweets, and added table sugar to our foods.

I don't think you should worry about fruits, especially if you are eating a SAD.. worry about sweets and pop, and limit, or omit them.. You can choose fruits which absorb slower to limit BS spikes.. have an apple with skin, instead of grapes, for example.. but even that is worrying about sugar in fruit a bit much, if you aren't diabetic.

I certainly am not giving up green beans, or tomatoes when I have a salad. THOSE have sugar in them.

Think of the sugar you have given up.. after you have reduced your level for a few months, talk to your doctor, who will tell you if you have any problems that could relate to too much sugar in your diet.

You could already be at the proper level for you.. or your doctor may suggest being more strict.. but rarely are fruits and vegetables the kind of sugar your doctor worries about you having.. if fruit is the majority of the sugar you eat, you probably eat a fraction of what most people are consuming.

I would enjoy fruit, unless my doctor said to limit it. So basically, enjoy the fruit..lol





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POETLKNG2LOSE's Photo POETLKNG2LOSE Posts: 10,054
11/1/19 4:50 P

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I will try that for a week just to see if I can control my sugars. I will try that bread recipe too. Although my main problem with weight is IBS and weight gain from food loss.

My name is Laura and I live in Wisconsin. I am a Powerful Prism Panther.





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URBANREDNEK Posts: 11,602
11/1/19 1:29 P

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@POETLKNG2LOSE

Sweetened "creamer" for coffee can usually be replaced with unsweetened heavy whipping cream or half-and-half for less calories, less unhealthy fats, and obviously less added sugars. This certainly is going to be a help in losing weight - more so than continuing on with a "creamer".

For an even lower calorie option, many people enjoy using unsweetened almond milk or oat milk (which has a "creamier" texture) with a dash of cinnamon.

As for breads - I bake my own breads all of the time, and almost never use sugar or a sweetener in them (only when baking for relatives that insist on it). Yeast uses the carbohydrates in the flour as food, so added sugars are absolutely not required. Added sugar actually slows the rise of yeast breads: www.kingarthurflour.com/blog/2017/05/16/re
duce-sugar-in-yeast-bread


An easy bread recipe to start with is this one: www.kingarthurflour.com/recipes/country-lo
af-recipe


Sir Terry Pratchett: "Science is not about building a body of known 'facts'. It is a method for asking awkward questions and subjecting them to a reality-check, thus avoiding the human tendency to believe whatever makes us feel good."

"The Inuit Paradox" ( discovermagazine.com/2004/oct/inuit-
paradox
): "...there are no essential foods—only essential nutrients. And humans can get those nutrients from diverse and eye-opening sources. "

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ELENGIL's Photo ELENGIL Posts: 1,312
11/1/19 11:06 A

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Like most things, it depends.

Fruits vary *greatly* in their sugar content, between varieties of the same fruit, yes, but also between different fruits. Your best bet may be to just do some basic research into glycemic index and glycemic load charts, and sugar and fiber content of the variety of fruits you enjoy and use that to make some informed decisions on which ones you may want to reduce or remove from your diet and which you feel are fine to eat.

adrenalfatiguesolution.com/fruits-lowest-g
lycemic-load/


I personally still enjoy almost all berries, and moderate peaches, apples, nectarines, grapefruit, watermelon, etc. I love mango but eat it sparingly, and avoid grapes as little sugar bombs.


I practice intermittent fasting and keto
Diet Doctor Dr. Jason Fung www.dietdoctor.com/authors/d
r-jason-fung-m-d

Intensive Dietary Management idmprogram.com/blog/
Guide to low carb eating www.dietdoctor.com/low-carb/
keto/visual-guides

About The Obesity Code www.bewell.com/blog/q-dr-jas
on-fung-book-obesity-code/

Keto Christina www.youtube.com/channel/UCqP
OAHxdOfG4j2AzLLl27oA
POETLKNG2LOSE's Photo POETLKNG2LOSE Posts: 10,054
11/1/19 10:32 A

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I like fruit but am a candy lover as well and I also like creamer in my coffee. I don't really like black coffee that much and do not like the idea of making coffee with butter or oil and cream in it cause I want to lose weight not gain it. I want to go on the Sweet Challenge again but dread the last week where I would have to go for a whole week without any creamer at all. For me it is too drastic; I could cut out candy and sweets but creamer would be a problem and having to find other ingredients with no sugar at all would be too costly for me. Those are the products that are more expensive; although I do make my own spaghetti sauce now with just no salt canned tomatoes and seasonings. But how is one to make bread without some kind of sugar or sweetener?

My name is Laura and I live in Wisconsin. I am a Powerful Prism Panther.





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RLDN05's Photo RLDN05 Posts: 463
8/25/19 10:55 A

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Been type1 for 57 years. Fruit is an important part of your diet. Insulin covers it.



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POPSECRET's Photo POPSECRET SparkPoints: (94,522)
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8/6/19 8:37 A

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The comment that fruit "spikes" your blood sugar really isn't true across the board. If you're diabetic, sure, it might...but the fiber in the fruit will make it a much gentler spike than say a piece of candy with the same amount of sugar. You could always pair your fruit with a fat/protein source (ie peanut butter) for even slower absorption.

If you're not diabetic, insulin will come and let the sugar into your cells to be used for energy like it would with any other carb source.

Also keep in mind that different foods affect each person's blood sugars a little differently. Just because one person's levels go up to 500 after overconsuming, doesn't mean it should scare you or that yours will do the same.



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MARYJOANNA's Photo MARYJOANNA Posts: 14,967
8/6/19 7:25 A

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No because the sugar in fruit is natural sugar!



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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (322,530)
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8/3/19 9:32 P



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It is the orange *peel* which has 10g fibre /100g, not the inner edible portion.

Kris

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SHOAPIE's Photo SHOAPIE Posts: 31,523
8/3/19 7:35 P

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I wouldn’t.



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RUSTY_WOODS Posts: 967
8/3/19 6:28 P

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It kind of depends on you. People experience hunger when their blood sugar ( BS ) drops, so eating fruit can prevent that in some people. Fruits spike your BS, and may be a great choice for a snack, if you find yourself wanting to eat between meals.. but for people like me, they simply make me hungrier. I am diabetic, and most fruits will end up with me overeating, and having 500 BS's.

The only ones I can eat are berries, which are low in carbs, and have loads of fiber. Apples and oranges are suggested, while bananas, and grapes tend to be on the limited list.

They have natural sugars, which mean you are still getting sugar, but I wouldn't compare an orange to a tsp. of sugar.

I would suggest looking at the sugar content in fruits, and decide which you feel are best for you, and how much sugar you are comfortable with consuming. Most weeks I eat 0 fruit, but if you have no cravings when you eat them, or weight gain.. in the end, removing added sugar, syrups, honey etc.. will probably be healthy.

The average American eats 153 lbs. of sugar a year.. I consume sugar in my green beans, and even canned no salt mushrooms..lol.. you can't avoid ALL sugar, but not eating sugary foods, like most cereals, or adding it will drop your sugar intake far below the average.. there is a wide range, and I would get as low as you can maintain, but the real question is... would you stick to your diet, if you couldn't eat fruit? I'm guessing no, so better to have a few fruit, and worry about the majority of sugar we add by the tsp., or on the food we eat.

That's why cooking your own ingredients works so good to lower sugar.. real, separate foods, without sugar on them, and when you make a meal of them, you get very little sugar.. processed foods, and added sugar make up most of our sugar.. not fruits, and veggies, although they DO contain them.

I have diabetes, but I blame decades of pop, and Ho-Ho's, and Sugar Pops, with sugary milk.. not fruit emoticon



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FLORADITA SparkPoints: (74,275)
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8/3/19 4:54 P

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I tend to stick with berries, to me fresh fruit in moderation is healthy.

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PAMBROWN62's Photo PAMBROWN62 Posts: 16,777
7/25/19 4:38 A

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I was diagnosed as pre-diabetic and through a healthier lifestyle was able to turn that around. I do eat fruit, very sparingly. I severely limit my processed sugars but I did not want to give up fruits. I don’t drink fruit juice too many calories without a lot of benefits but I definitely eat whole fruits. I track my sugar so on the days I am having fruit I make sure that I limit my other sources of sugar. Some vegetables also have a high sugar co tent and should be noted as well, carrots and tomatoes are two of them.



Being positive is a choice. My Mantra: “Every day may not be good, but there is something good in every day." Each morning seek the positive and you will have a good day. Always remember, “Your only competition is YOU.”

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POPSECRET's Photo POPSECRET SparkPoints: (94,522)
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7/24/19 1:01 P

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Sundrop: To me, limiting to 5 servings a day is more about leaving room for a variety of other foods (i.e. a balanced diet) than it is about the sugar.

Shemeem: I really think it's just about personal preference. YOU chose to cut out sugar, so you should be the one to decide whether that should include fruit or not. Personally, I think fruit is so full of vitamins and minerals and fiber and antioxidants and phytonutrients, and those things far outweigh any possible downsides of the sugar.

Edited by: POPSECRET at: 7/24/2019 (14:44)

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SUNDROP77's Photo SUNDROP77 Posts: 528
7/24/19 12:33 P

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I like eating fruit but a nutrionist told me yo limit to 5 a day becauise of sugat in fruit.



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JUSTEATREALFOOD's Photo JUSTEATREALFOOD Posts: 3,069
7/19/19 8:26 A

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It depends on your goals.

For me, I had my A1C come back as prediabetic 8 or so years ago and ever since then I don’t eat a lot of added sugar or fruits (or breads, cereals, pasta, rice or pastries aka starches).

I eat berries as my fruit (but not always everyday). If I am very active, over an hour of bike riding in a day for more than a few days in a row or some epic riding of a few hours in a single day I will have a banana, apple or watermelon. My A1C has dropped and is not longer considered prediabetic.

I eat plenty of colourful vegetables (10+ servings a day) to get lots of vitamins, minerals and fibre.



Edited by: JUSTEATREALFOOD at: 7/19/2019 (08:27)
JERF - Just Eat Real Food

I'm not a doctor or dietitian. I'm just a real whole foods nutrition nerd.

I eat mostly vegetables, fats, meats, some fruit and dark chocolate. Unprocessed and preservative free food. And it's changed my life!

5'4"
Maintaining since 2012
42 years old
2 kids

Lowering my A1C and keeping my blood sugar levels steady eating LCHF.


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URBANREDNEK Posts: 11,602
7/18/19 6:37 P

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@SHEMEEM

Gaining strength / fitness / endurance is all about eating the right amount to support both your regular body function and the growth of healthy lean tissue and bone. Eating "less" to show a lower number on the scale actually causes the body to drop both fat AND lean tissue, and so can cause you to become less strong - and doing nothing to help with loose areas such as lower belly.

Now, I don't know how old you are, but if you are in the late teens - mid twenties area, then it is absolutely healthy and normal for your body shape to still be shifting out of adolescence. Healthy female bodies usually have a lower belly "pouch" and some extra fat around the hips and thighs, so recognize what is a healthy adult "normal" for your own body type and don't make yourself crazy trying to change that!

As a good place to start, you might find some interesting information over on Nerd Fitness. There is a great story about someone learning how to become strong and fit with healthy changes, after first trying "dieting": www.nerdfitness.com/blog/female-powerlifte
rs-meet-staci-ardison/


Also on that site are some great free resources, especially the bodyweight workouts: www.nerdfitness.com/free-resources/

For changing up your eating habits - well, you are already off to a great start by recognizing that added sugars aren't necessary, and looking at what you are choosing. You could start by focusing on gradually increasing your daily intake of vegetables to 6-8 "servings" (80g per "serving), and fruits to 2-4 "servings", including essential fats with every meal and snack (avocado, nuts, seeds, fatty fish such as salmon or sardines, olive oil, etc.), and getting in at least 75g of protein (more if you are actively working on building muscle). If you plan on getting in a good variety (some studies suggest at least 30 different plant foods during each week), then you should have no issue with getting in all of the vitamins, minerals, and fibre that your body needs.

Props for being proactive in maintaining and improving your health! Keep researching, keep in touch with your doctor, and keep experimenting - and you'll find a way of eating and routine of activity that you totally enjoy AND keeps you at your best!

Edit to add: I remembered reading this Spark article some time back, and thought that you might find it useful: www.sparkpeople.com/blog/blog.asp?post=is_
being_really_lean_really_worth_it


Edited by: URBANREDNEK at: 7/18/2019 (18:54)
Sir Terry Pratchett: "Science is not about building a body of known 'facts'. It is a method for asking awkward questions and subjecting them to a reality-check, thus avoiding the human tendency to believe whatever makes us feel good."

"The Inuit Paradox" ( discovermagazine.com/2004/oct/inuit-
paradox
): "...there are no essential foods—only essential nutrients. And humans can get those nutrients from diverse and eye-opening sources. "

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SHEMEEM Posts: 2
7/18/19 3:26 A

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Thanks everyone for your detailed replies.

@URBANREDNEK
Actually I was thinking about quitting processes sugar for long as its consumption was making me feel bad. A strange guilt kind of feeling.

I started work out on and off for about a month but for last 1 week I am consistent about work out.

You are right my main focus is on gaining strength and I thought I can attain that by loosing weight. What made me think like this was my body shape.
It started with the feeling that when i walk my thighs jiggle and I feel kind of sluggish while walking. Same for my butt. I have a little extra fat on my tummy as well (right under my stomach) I am glad I realized all this soon.

I was 47kgs a year and half back, I was not active at that time as well but I feel that if I loose weight may be I will be active and my body get in some shape, I am not concerned more about shape but strength and endurance.

Now I understand that its not weight but its useless weight thats disturbing me. May be I should loose fat and gain muscles.

Anyways, coming back to the story. I started doing squats and initially they did hurt a lot but I didn't quit and now I am doing 30+ squats in a single session which is quite good as compared to the time when i started. My thighs don't jiggle anymore when I walk but they are still jiggly. I want my thighs to be firm and strong.
I am also trying to do full split. I am in the beginning so it hurts and I am not flexible enough but I am sure I will get there with time. I also do push-ups and and morning walk for an hour.

Please suggest me what else should I do to maintain my weight as I don't want to be thin or fat. I just want to be fit and strong.


URBANREDNEK Posts: 11,602
7/17/19 6:21 P

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@SHEMEEM

Welcome!

With your sudden dislike for a former "standard" item, I would suspect that there might be something else going on. This change in preference without any reason could be an indication that you should visit with your doctor, get a full physical to see if there are any hormone or disease issues that need to be addressed, and discuss changes in your appetite and routine to see if something might be impacting your mental health and usual coping mechanisms.

For your weight, it is already at the low end of "healthy" at 121 lbs for 5'5", and losing 5kg (10 lbs) is going to put you in to the unhealthy / underweight range. Instead of looking at losing anything, your health would be better served by focusing on increasing fitness and body strength - which might well increase the number on the scale but will decrease measurements, as you increase the amount of healthy lean muscle and bone while decreasing body fat. It is important to eat to support the growth of healthy muscle by including enough proteins and essential fats - along with a good variety of vegetables and fruits.

Kudos for looking at ways to improve the healthfulness of your food choices! If you didn't have a high input of added sugars in your regular diet before, then dropping a few tsp of sugars along with your tea should not have any "side effects" or "withdrawal symptoms" or any impact at all other than leaving your body looking for that energy from other sources. Choosing fruits or vegetables to supply that energy is a great idea, since those come with fibre, vitamins, minerals, and phytochemicals that are critical to your overall health. Ideally you should pair them with essential fats (avocado, nuts, olive oil, seeds, etc.) and proteins to further slow the digestive process and avoid any blood glucose spikes - as well as increase the overall nutrition of the meal. While your fruit breakfast sounds delicious, adding in some plain Greek yogurt and some nuts, or a simple omelet, or a few slices of turkey and avocado would have rounded it out a bit.

For your main question - no, you shouldn't experience any withdrawal symptoms from avoiding added sugars unless they were a major part of your original diet. Increasing your intake of healthy whole foods, including fruits, to maintain your overall caloric / energy intake at your original level should leave your body feeling better with no side effects.

Sir Terry Pratchett: "Science is not about building a body of known 'facts'. It is a method for asking awkward questions and subjecting them to a reality-check, thus avoiding the human tendency to believe whatever makes us feel good."

"The Inuit Paradox" ( discovermagazine.com/2004/oct/inuit-
paradox
): "...there are no essential foods—only essential nutrients. And humans can get those nutrients from diverse and eye-opening sources. "

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I_ROBOT's Photo I_ROBOT Posts: 1,865
7/17/19 6:21 P

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@USERSMYNAME

Depending on what you enter in the database, can return some different results.
In my search, I used "oranges, RAW", and made sure I wasn't selecting a fruit juice or other.

But, I just checked, and I agree with you. I accidently seleted "peel", thinking peeled orange. So I stand corrected. Thanks for pointing that out.

There maybe some other nutrient reason why the orange is the winner.

Edited by: I_ROBOT at: 7/17/2019 (18:27)
Harry - Working hard to know thyself

The Bitter Truth About Sugar by Robert Lustig | Look for it on YouTube
Added sugar is addictive, a poison, and destroys teeth.

www.youtube.com/watch?v=dBnn
iua6-oM&feature=youtu.be
BLHEALTH's Photo BLHEALTH Posts: 416
7/17/19 6:18 P

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I'm not crazy about fruits, but try to eat them any way since I'm trying to be healthy.

Live simply, expect little, give much. Scatter sunshine, forget self, think of others.
USERSMYNAME Posts: 164
7/17/19 6:11 P

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I_Robot, that interested me so I also looked it up but I saw different results. USDA lists 100 grams of an orange:

Fiber: 2.4 grams
Sugar: 9 grams
Calories: 47

Compare to 100 grams of raspberries:

Fiber: 7 grams
Sugar: 4.4 grams
Calories: 53

Maybe how much of the white, fibrous part of the orange was included in the 100 grams affects the result.


Edited by: USERSMYNAME at: 7/17/2019 (18:13)
I_ROBOT's Photo I_ROBOT Posts: 1,865
7/17/19 5:55 P

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@SPARK_COACH_JEN

I read the article "how
_much_sugar_is_in_your_favorite_fruit" and the link to the USDA source is broken.
However, I went to the USDA food database to find out more as none of the listed fruits compared the amount of fiber.

I looked up the winner, oranges, and compared to some of my other favorite fruits and was shocked to see how much actual fiber is in an orange. I can see why it comes out ahead as it has about 10 grams of fiber per 100 grams of edible fruit. The other fruits seem to fall way short by comparison.

Not only do you get a workout peeling an orange, but it looks like the perfect fruit to keep my sweet tooth under control and satisfy hunger at the same time.

Harry - Working hard to know thyself

The Bitter Truth About Sugar by Robert Lustig | Look for it on YouTube
Added sugar is addictive, a poison, and destroys teeth.

www.youtube.com/watch?v=dBnn
iua6-oM&feature=youtu.be
SLASALLE's Photo SLASALLE Posts: 16,629
7/17/19 3:50 P

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I eat plenty of fruit in my healthy diet. It's not only delicious, but it's natural sugar, which is very different from added. It also gives me lots of fiber.

My healthy eating would not work without fruit in it. When I crave the nasty added sugars, fruit is my "go to." I would estimate that I eat 7-9 freggies per day and half of them are fruit.

Hope this helps!!



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NEED2MOVE2's Photo NEED2MOVE2 Posts: 1,669
7/17/19 3:46 P

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I did



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SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 67,120
7/17/19 1:30 P

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It's important to eat fruit in moderation (just like almost anything else), but I wouldn't cut it out of your diet even though it contains sugar. Fruit has other important vitamins, minerals and antioxidants in it that are part of any healthy diet. Here's an article you might find helpful:

www.sparkpeople.com/blog/blog.asp?post=how
_much_sugar_is_in_your_favorite_fruit


Unless you're eating as much sugar as you were before by eating tons of fruit, you might still experience some withdrawl symptoms because it's not as much as it was before.

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
I_ROBOT's Photo I_ROBOT Posts: 1,865
7/17/19 12:52 P

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@SHEMEEM

I'm on day 9 of my sugar detox and doing great. I've lost another 1/8 inch off my waistline. I continue to eat fruit as I believe the fiber offsets the sugar in fruit during digestion. I've also quit the processed foods like chips and most breads. It's helping me to lose weight.

My wife an I went through our cubbards and discovered how much hidden sugar was added after we got better at reading the labels. The short story is we threw everything out and donated it all to a local food bank. We now read food labels more carefully to screen for hidden added sugars.

The fruit tastes much better now. It costs more, but we eat less, and don't feel so hungry.

Harry - Working hard to know thyself

The Bitter Truth About Sugar by Robert Lustig | Look for it on YouTube
Added sugar is addictive, a poison, and destroys teeth.

www.youtube.com/watch?v=dBnn
iua6-oM&feature=youtu.be
SHEMEEM Posts: 2
7/17/19 10:09 A

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Hi all the lovely members,

So recently I developed a strange disliking for sugar and tea. I was drinking tea 3 to 4 times in a day. A full sweet mug everytime.

Then I suddenly stopped. Also i was reading a lot about quitting sugar and its benefits so I thought I should give it a try.

Its been a week that I am not taking any extra added sugar or anything sweet but yesterday I ate some fruits for breakfast including mangoes, peaches, plums, and grapes. I did not eat breakfast after that.

Also i have started working out in the morning for past 1 week too.

I am going good without sugar but I want to know am I really quitting sugar if I am eating fruits?

I am not conscious about carbs and all. I weigh 55kg and my height is 5'5".
My goal is to loose 5 kgs but I am not in a hurry.

The main question is if I have quit sugar and I am eating fruits, will I still experience withdrawal symptoms?



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