Does anyone know what the daily recommeded intake is for sugar. I have read it should be know more than 8%of your total calories so 40 grams if your average diet is around 2000. I am not sure how accurate that is and just wanted some feedback

Are you talking carbohydrates, or just plain old sugar? The way Bill explains it, from what I take, it's more about protion size than anything. One portion of carbs, and one of protien for each meal. I try to stay away from plain old sugar, and have all but eliminated HIgh Fructose Corn Syrup from my diet. Try finding bread withought. It ain't easy. Otherwise, I'm not sure if your talking the FDA allowance or whatever.

I'm not sure, but I'm interested to find out.

Oh, I thought it meant sugar, as in the sugar that is in ff yogurt or bread, etc....not just sugar like you would put in tea

What about sugar alcohol-what is it, how healthy is it.

Any refined sugars are nasty on your immune system! The consumption of a refined sugar, can supress your immune system for hours or more! Seek healthy alternatives like Agave if you desire sweetners!

There is no recommended daily intake. Unfortunately, people try so hard to boil down nutrition to a formula ... x grams of protein per day, x grams of fiber, etc. The reality is that every day is different. You have different needs, different schedules, different stresses. There is no formula for your body, it is infinitely complex in what it does.

The easiest way to know you are getting the right amounts is to focus on healthy, whole foods, as close to how they occur in nature as possible. This means fresh vegetables, fruits, whole grains, lean proteins, etc (basically, what's on the list for BFL / EFL).

When you do this, the sugar amounts don't matter.

I can't say "50 grams of sugar" because 50 grams of refined, white sugar is far different than 50 of grams of sugar naturally taken from whole fruits, etc.

So just focus on the quality, whole foods and don't sweat the numbers ... there is no magic limit.

Couldn't have said it better, myself, Jeremy. If you need a sugar fix, try an apple, or better yet, this time of year, I have managed to get some nice juicy peaches. I try to have an apple every day, and throw in another fruit at some point during the day. Sometimes I have a mix, if I want to mix it with my protien drink (like some strawberries, and blueberries, if I need something quick), but, by far the best way is to eat some whole fruit.

Great information here and the topic drew my right in! "Sugar"! Of course, I'm drawn to anything "sugar"!

To keep sugar content down I really try to do like all above mentioned. Eat whole, clean foods, a balanced diet and guard my tasty little tastebuds from anthing that tastes too sweet or gooey. Refined sugar is poison to my body and it seems my brain is always fighting for it!

I heard or read somewhere not to pick anything that has more than 7 grams sugar per serving and that fake sugar and sugar alcohols fool our bodies into wanting more. Not sure what the truth is on all of this but from my own experience it seems to be the case.

Sticking to clean food and eating fruit for my sugar "fix" seems to be working out well.. it's still important to keep fruit intake at a lower amount to keep the cravings away if you are sugar`sensitive.

I really cannot stand the taste of the sweetners. I do not eat anything with High Fructose contents, but I do have 2 teaspoons of cane sugar in my coffee in the morning. Thats it! Do you think that would reduce my results? Will it keep me from a six pack?

-Brad

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Originally Posted by baminus I really cannot stand the taste of the sweetners. I do not eat anything with High Fructose contents, but I do have 2 teaspoons of cane sugar in my coffee in the morning. Thats it! Do you think that would reduce my results? Will it keep me from a six pack? -Brad

I hope not!

There is some really great advice in this thread already! What some people seem to think is that all "sugar" is bad. This is really not the case. What you want to stay away from are "simple" sugars - "white" sugar, the kind of sugar found in all of our favorite deserts and treats. Simple sugar is digested very rapidly and will spike your blood sugar and consequently, your insulin levels. "Complex" sugars, like the kind found in fruit (fructose) and the kind found in milk (lactose) are naturally occurring, unrefined, and of the slower digesting variety. They are NOT bad for you. Like Jeremy and the others mentioned, as long as you stick to foods that are on the BFL/EFL lists, in the appropriate portions, you should have nothing to worry about.

Simple sugars are Ok to have in moderation too. Or if you have it with a post workout meal you actually want the rapid digestion. Also how many of us partake in free days, I am sure no one is worrying about simple white sugar absorbtion, good luck to those who think they can abstain from it for a long period of time.

I would stay away from sugar alcohol unless you want digestive problems, lots of pain, gas and worse running to the bathroom.
Try the agave or stevia. I put 2 flavored drops in my coffee and I am good to go.

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Originally Posted by robc217 Simple sugars are Ok to have in moderation too. Or if you have it with a post workout meal you actually want the rapid digestion. Also how many of us partake in free days, I am sure no one is worrying about simple white sugar absorbtion, good luck to those who think they can abstain from it for a long period of time.

Trust me, you won't see me trying to abstain from simple sugars on free days Obviously there are times when simple sugars are useful (like post workout carbohydrates for those prioritizing lean muscle gains, as you mentioned). The idea I was getting at is taking in complex sugars from fruits or skim milk are certainly going to be better for fat loss and overall health than simple sugars from candy or soda.

If one is is eating only whole, clean foods I would not worry about grams of sugar ingested. Carbohydrates are essential for life. Stick to complex carbs (sugar essentially) like brown rice, sweet spuds, all veggies (mod corn and white spuds). Green apples are awesome so is canteloupe and all berries. I would absolutely avoid anything containing high fructose cron syrup- pure poison. And the stuff is in everything. I would also avoid artificial swweteners, again man made, stick with whole ro natural foods. Honey, agave are good choises. White flour, white rice, etc are easily converted to simple sugars (glucose) in the bloodstream, so try to avoid these too. Oh yeah if you can pronouce the ingrediants on a product don't eat it. Tonia

Thank you all. This is some really awesome info. I really appreciate it!!!