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  • Too Much Sugar?

    Yikes! I just added up the daily sugar I eat from my unsweetened grapefruit juice, apple, frozen strawberries and yogurt. It is almost 80 grams. (I'm not sure if I should be including the 9 grams from yogurt?). On triglycerides.com they say to limit sugar to 50 grams daily. Should I cut back on my fruit intake?
    Last edited by Artbuc; 06-10-2012, 06:16 AM.

  • #2
    Are you meeting your goals? PB can be very high-carb, it is just low-toxin.

    Juice, however, has a way of dumping sugar into you way faster than real fruit.

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    • #3
      I would say you should cut back. I know others will jump on my case for that. We live in such a sugar-saturated culture that I think it is valuable to go for a period of time doing things completely opposite. It's worth it to see what happens to you to eat more fat and protein, less sugar. In my case, I was restored to a health and vitality I have never had before. Good luck to you.
      Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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      • #4
        Depends on your goals? Are you overweight? If so, I would ditch the juice and keep the whole fruit.
        Using low lectin/nightshade free primal to control autoimmune arthritis. (And lost 50 lbs along the way )

        http://www.krispin.com/lectin.html

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        • #5
          Originally posted by Artbuc View Post
          Yikes! I just added up the daily sugar I eat from my unsweetened grapefruit juice, apple, frozen strawberries and yogurt. It is almost 80 grams. (I'm not sure if I should be including the 9 grams from yogurt?). On triglycerides.com they say to limit sugar to 50 grams daily. Should I cut back on my fruit intake?
          That depends on what your particular goals and needs are.

          It also depends as on your medical situation -- I say that as you throw in a site called triglycerides.com -- which seems to imply yours are high.

          If there are medical problems involved, I'd suggest you should discuss the matter with your doctor.

          As for how carbohydrate consumption might vary with one's goals and needs, see Mark's Primal Blueprint Carbohydrate Curve:

          How many carbs should I eat each day? | Mark's Daily Apple

          On the question, "should you include the sugar in your yoghurt?" --

          ... Yes, you should ... if you want to calculate a figure for total carbohydrate consumption for a day, that is. Such a figure would include the sugars and starches in all foods you consume. However, some carbohydrate calculators include all carbohydrate that's present in a foodstuff, and chemically that includes fiber, which, as you know, is indigestible, so the figure may come out a bit higher than it actually is.

          On the question, "should you cut back on your fruit intake?" --

          ... That's entirely up to you. As I say, that depends on your medical situation (which I'm obviously not privy to), your particular goals and needs, and your personal judgment.

          What I'd suggest you might think of doing is swapping out fruit juice for fruit. To be honest one might almost as well drink glucose solution as orange juice, since, being in liquid form and unimpeded by the need to break down the food, the sugar can get into your bloodstream really fast. Moreover, it's easy to over-consume where juice is concerned, since it would have to be a pretty small glass to be only the equivalent of a single piece of fruit.

          I tried to check the glycemic index of grapefruit juice (since you mention that) and of grapefruit itself online. I found figures, but I don't know whether they're reliable, and unfortunately they come from different sources.

          Harvard University says grapefruit has a glycemic index of 25:

          Glycemic index and glycemic load for 100+ foods - Harvard Health Publications

          But the South Beach Diet claims grapefruit juice has a glycemic index of 48:

          Glycemic Index Food Chart

          For comparison Coca Cola has a GI of 63.
          Last edited by Lewis; 06-10-2012, 09:11 AM. Reason: spelling

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          • #6
            I would say you are better to eat the fruit than drink the juice.
            Eating primal is not a diet, it is a way of life.
            PS
            Don't forget to play!

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            • #7
              Yes you should cut back. How often do you fast?

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              • #8
                Originally posted by The Return of Dado View Post
                Yes you should cut back. How often do you fast?
                I don't fast but I eat supper between 2:30 & 3pm and don't again until breakfast at 4am.

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                • #9
                  Originally posted by Artbuc View Post
                  I don't fast but I eat supper between 2:30 & 3pm and don't again until breakfast at 4am.
                  Throw a 24-hour fast in there, once every week, then you will have more room to play with the fruit sugars.

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                  • #10
                    I am 63, 5'8" and weigh 145 lbs. I have been on a vigorous exercise program and have lost 20 lbs since my last physical in Dec 2011. For years I had been on a super low fat high carb diet (except for frequent ice cream and cookie binges) and my trigs had increased from 66 to 140. Also, I had been eating huge quantities of vanilla non-fat yogurt which I now realize is loaded with sugar. No wonder my trigs were up. My TC and LDL have been elevated for my entire life at 240 and 160 respectively. HDL is 52. BP is 100/65 and at rest pulse is 50-55. My doc has been trying to get me on statins for years. I am trying to educate myself on the causes of CVD and improve my diet. I just found out about this forum and PB a few weeks ago. I have already made some big changes but still do not understand some of the basics. Eg, Robb Wolf says no dairy, but folks here seem to say dairy is ok. I have eliminated all grains except for 1/4 c of uncooked steel cut oats every morning. I will ditch them too after I my current stash is gone.

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                    • #11
                      Originally posted by Artbuc View Post
                      I am 63, 5'8" and weigh 145 lbs. I have been on a vigorous exercise program and have lost 20 lbs since my last physical in Dec 2011. For years I had been on a super low fat high carb diet (except for frequent ice cream and cookie binges) and my trigs had increased from 66 to 140. Also, I had been eating huge quantities of vanilla non-fat yogurt which I now realize is loaded with sugar. No wonder my trigs were up. My TC and LDL have been elevated for my entire life at 240 and 160 respectively. HDL is 52. BP is 100/65 and at rest pulse is 50-55. My doc has been trying to get me on statins for years.
                      Statins? You might want to read this first:

                      Cholesterol is NOT the Cause of Heart Disease 5/28/05

                      As for the blood figures -- it seems that there's almost nobody whose numbers don't improve on a carbohydrate-restricted diet. However, if you're losing a lot of weight, total cholesterol and LDL cholesterol can go up transiently as cholesterol comes out of fat cells.

                      I am trying to educate myself on the causes of CVD
                      It's still a disputed matter. However, here's one understanding:

                      Heart Surgeon Speaks Out On What Really Causes Heart Disease -- Health & Wellness -- Sott.net

                      and improve my diet. I just found out about this forum and PB a few weeks ago. I have already made some big changes but still do not understand some of the basics. Eg, Robb Wolf says no dairy, but folks here seem to say dairy is ok. I have eliminated all grains except for 1/4 c of uncooked steel cut oats every morning. I will ditch them too after I my current stash is gone.
                      Robb Wolf is particularly concerned with autoimmune diseases, of which he personally has been a sufferer, and which are probably far more common among the general public than has been thought in the past. Robb always advises people trying a Paleo Diet for 30 days to eat a strict Paleo Diet that eliminates what are the foods that most commonly cause autoimmune reactions -- cereal grains, legumes, and dairy products. That's why.

                      Robb would say re-introduce any of these foods again after 30 days off them and see how you "look, feel, and perform". But initially he suggests getting them out. This is where Robb's coming from -- a concern with autoimmunity.

                      Other people who don't have auto-immune problems, or who don't believe them to be as much of a problem, will naturally have a different emphasis.

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                      • #12
                        I'm not a big fan of juice either since it usually removes the pulp/skin. I love eating fruit whole or making a smoothie with it. If everything is balanced and you're feeling good though, I wouldn't worry about it.

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                        • #13
                          Too high, cut the juice, I have about 0-20 grams a day and that's if I happen to have fruit or dark chocolate....so usually on my non- lifting days it's around 0-10.

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                          • #14
                            Originally posted by Lewis View Post
                            It's still a disputed matter.
                            Thanks. Yes, I have read the links you referenced. Have also listened to and read Chris Masterjohn's oxidative theories plus many other papers. As I posted on the research forum, no one knows for sure what causes CVD. There is an emerging view that the CW lipid theory is incorrect; but, we do not have anything to replace it. This is where the Nutrition and Research sub-forums intersect for me. I was hoping for a definitive diet plan to minimize my risk of CVD. This is impossible, of course, because all we have right now is a mix of theory and informed speculation. I think the best bet for me is to keep exercising, manage my weight and stress, eat a well balanced diet which largely eliminates sugar, refined carbohydrates, cereal grains and PUFA's. I am so glad I found this web site!
                            Last edited by Artbuc; 06-10-2012, 12:28 PM.

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                            • #15
                              Originally posted by Artbuc View Post
                              Yikes! I just added up the daily sugar I eat from my unsweetened grapefruit juice, apple, frozen strawberries and yogurt. It is almost 80 grams. (I'm not sure if I should be including the 9 grams from yogurt?). On triglycerides.com they say to limit sugar to 50 grams daily. Should I cut back on my fruit intake?
                              Problem is your eating concentrated juice and not the actual fruit....so Yes, you should cut back on your fruit juice....not necessarily your fruit intake. There is a difference. Heck if I was gonna pound 80 grams of sugar by fruit juice you just may as well drink a six pack of beer instead....probably about the same liver destruction in each instance.

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