David Gillespie - How much fructose / day

11 Aug 2011 2:38 AM

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Message # 673771

Deleted user

Hi there,

I'm struggling to work out how to manage what foods I can/can't eat? How do you work out whether a food is OK or not?

Do you look at individual foods/drinks and make a decision on the % of sugar, or g of sugar/100g or g of fructose/100g or no. of teaspoons of sugar. If so, what % or g or sugar / g of fructose, no. of teaspoons is reasonable per item of food/drink.

Also does anyone know how many grams 1 teaspoon of sugar is?

Also, is there a recommended amount of fructose I should limit myself to per day? I think I read in the book that I should limit to the amount of fructose in 2 pieces of fruit = about 10g sugar / 5g fructose

What are you guys doing to manage your Fructose intake?

OK, thanks for your advise.

11 Aug 2011 7:44 AM

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Reply # 673937 on 673771

Anonymous

What I'm doing is reading the labels and foods that are under 3g of sugar per 100g are ok.

Except dairy is different as the lactose is fine but it shows up as sugar, so with anything dairy I just read the ingredients to make sure there's no added sugar or fruit concentrate etc.

Also peanut butter and coconut have naturally higher amounts of sugar so will be more than 3g/100g.

And things like tomato paste can be more also, even if there is no added sugar.

Occasionally an odd ingredient I'll accept as being over in the percentage sugar eg a slice of beetroot between friends isn't going to cause too much trouble on a hamburger. The bbq sauce is a different story though.

12 Aug 2011 12:56 AM

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Reply # 674508 on 673771

Deleted user

I have been wondering about this...does that mean that foods with naturally higher sugars are to be avoided or just minimised?

Peanut butter is a good example of this.

Grateful for all responses.

Cheers

L

12 Aug 2011 4:36 AM

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Reply # 674627 on 673771

Deleted user

When my wife and I started we just went through the cupboard and off loaded anything greater than 3grams per 100grams. We also look closely at the ingredients list.

So apart from the obvious chocolate etc all our sauces, dressings etc have been moved on.

We make our own salad dressings from olive oil, lemon juice (we eat the rest of the lemon peel and all) and rice wine vinigar. we make our own avocado dips and roast pumpkin dip.

Having been on a low salt diet for years and achieving nothing health wise we now have removed 99% of sugar from our diet and have been losing weight and feel very good.

We do not have cravings and do not miss sweet stuff at all. So look at the labels, if it is over 3g/ml per 100g/ml then don't use or eat it.

Or as was mentioned 5g/ml per 100g/ml in dairy but look at the ingredients labels very carefully in dairy products, their sneaky buggers they are.

On a label if it says 10% sugar, look in the per 100g side and it will read around 10g per 100.

No idea about how many grams there are in a teaspoon.

Cheers

Wilky

12 Aug 2011 5:05 AM

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Reply # 674632 on 674627

Deleted user

Craig Wilkin wrote:When my wife and I started we just went through the cupboard and off loaded anything greater than 3grams per 100grams. We also look closely at the ingredients list.

So apart from the obvious chocolate etc all our sauces, dressings etc have been moved on.

We make our own salad dressings from olive oil, lemon juice (we eat the rest of the lemon peel and all) and rice wine vinigar. we make our own avocado dips and roast pumpkin dip.

Having been on a low salt diet for years and achieving nothing health wise we now have removed 99% of sugar from our diet and have been losing weight and feel very good.

We do not have cravings and do not miss sweet stuff at all. So look at the labels, if it is over 3g/ml per 100g/ml then don't use or eat it.

Or as was mentioned 5g/ml per 100g/ml in dairy but look at the ingredients labels very carefully in dairy products, their sneaky buggers they are.

On a label if it says 10% sugar, look in the per 100g side and it will read around 10g per 100.

No idea about how many grams there are in a teaspoon.

Cheers

Wilky

Thanks all for your comments. I'll go with the 3g/100g & 5ml/100ml rule and be a little more liberal with dairy, peanuts & coconut up to 5g/100g. It gives me a little more confidence to proceed with going FF! Third day and am definitely feeling withdrawal symptoms - headaches, shaky, nausea in the evenings, ravenous for food - hunger signal let's me know very clearly when I want to eat food, but still very fuzzy on when I'm full. I'm assuming this will come into some kind of order over the next few weeks.

Cheers
Kirsty

15 Aug 2011 2:27 AM

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Reply # 676518 on 673771

Deleted user

Kirsty, try eating more protein to fill you up, and after dinner a handful of nuts, eaten slowly, or plain popcorn, will all help to fill you up. Craig is right about the 'sneaky buggers', did you know there are over 50 different names for sugar, that the sneaky manufacturers use to try & get around the sugar problem? Write down the list of Sweeteners in David's book & keep in it your handbag, for when you're shopping & looking at labels. Read this about the 50 different names, link here:-

http://crossfitknoxville.blogspot.com/2011/04/50-other-names-for-sugar.html

You could also try making a few little treats for when you're desperate, freeze them so you only have one now & then. The Anzac biscuits are nice. Buy the Dextrose powder in Big W, around $3.00 a kilo, Brigalow brand. Use Rice Malt syrup in place of golden syrup, honey or maple syrup, it's really nice in the Anzacs, or on porridge. I put a small amount in the bottom of my bowl, add the porridge, a little more on top, then some fruit free muesli & a little cream on top. Yummy, & it keeps me full for ages.

Good luck with it, keep on asking questions, that's how you learn. No-one minds helping newbies, we just want to encourage you.

Silver Angel

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17 Aug 2011 5:52 AM

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Reply # 678205 on 673771

Deleted user

Hi, I am totally new & started being FF just 3 days ago. Bought David's book, joined this website and here I am. Overwhelmed !! I was just reading a previous post about the 3g/100g & 5ml/100ml rule, and I understand this, but ... how many grams per day should I be consuming all up? If I have a sandwich for lunch and use up say 1g of sugar, what's left for the rest of the day? Is there a limit? Sorry if I sound really dumb, but I am keen to lose some weight and not go over the amount allowed to be consumed. Would appreciate any advice....many thanks. :-)

18 Aug 2011 6:35 AM

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Reply # 679008 on 673771

Deleted user

Kathy what I did was just look at all the food I eat. Everything is 3g or less. To start with I think you just need to worry about what you eat. Don't worry about overall how much sugar for the day. As you get used to it your sugar intake will drop without any worries. Just go through your pantry and off load anything greater than 3g per 100g.

18 Aug 2011 7:32 AM

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Reply # 679020 on 679008

Deleted user

Craig Wilkin wrote:Kathy what I did was just look at all the food I eat. Everything is 3g or less. To start with I think you just need to worry about what you eat. Don't worry about overall how much sugar for the day. As you get used to it your sugar intake will drop without any worries. Just go through your pantry and off load anything greater than 3g per 100g.

Kathy, I agree with Craig. I also wanted to know how much fructose per day and the basic info I got from the book was is probably about 10g/day, the same as in approx 2 pieces of fruit.

I also started this journey wanting to organise myself and track my food like I would doing Weight Watchers or loads of other diets I've tried in the past. But I've come to realise that I don't ever want to diet again! I hate tracking what I'm eating and feeling like I have to use a load of effort and willpower to stop myself from eating BAD foods.

I have now just decided to go with the flow and try to only consume foods with less than 3g sugar/100g or 5g for those special items like nuts, coconut, dairy etc and give myself some time to let my appetite control system get back on track and trust that it will let me know when I'm hungry/full.

This is my first week and I have to admit for the first 3-4 days, I was ravenous all the time. But now I'm at the end of the week, I'm able to hear my hunger and full cues again and am not struggling with overeating.

Good luck

Kirsty

18 Aug 2011 7:41 AM

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Reply # 679023 on 679020

Deleted user

Kirsty Clausen wrote:
Craig Wilkin wrote:Kathy what I did was just look at all the food I eat. Everything is 3g or less. To start with I think you just need to worry about what you eat. Don't worry about overall how much sugar for the day. As you get used to it your sugar intake will drop without any worries. Just go through your pantry and off load anything greater than 3g per 100g.
Kathy, I agree with Craig. I also wanted to know how much fructose per day and the basic info I got from the book was is probably about 10g/day, the same as in approx 2 pieces of fruit.

I also started this journey wanting to organise myself and track my food like I would doing Weight Watchers or loads of other diets I've tried in the past. But I've come to realise that I don't ever want to diet again! I hate tracking what I'm eating and feeling like I have to use a load of effort and willpower to stop myself from eating BAD foods.

I have now just decided to go with the flow and try to only consume foods with less than 3g sugar/100g or 5g for those special items like nuts, coconut, dairy etc and give myself some time to let my appetite control system get back on track and trust that it will let me know when I'm hungry/full.

This is my first week and I have to admit for the first 3-4 days, I was ravenous all the time. But now I'm at the end of the week, I'm able to hear my hunger and full cues again and am not struggling with overeating.

Good luck

Kirsty

Also, does anyone understand the % guides listed on this website and in David's book. There was no real explanation as to how much % is reasonable? What are you guys doing? Also, how do I work out the % of sugar in a product?