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How many grams of sugar should a person eat a day?

How many grams of sugar should a person eat a day?

Fri. Jan 4, 10:23am

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sugar or carbs? Seriously limit the amount of refined carbs such as actually sugar, bread, pasta etc. but You need good carbs found in Fruits and veggies. I am on a diet prescribed by WebMD at 1200 calories it suggests 99-184 carbs with 25-35 fiber, 25-44 fat and 28-99 protein. I have lost 15 lbs doing this diet and it seems well balanced.

Friday, January 04, 2008, 11:39 AM

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I meant actual sugar, thanks for your help though. The reason I asked is because the yogurt I had this morning had 27g of sugar and the oatmeal had 22g. Is this too much for breakfast? Is there some guidelines?

Friday, January 04, 2008, 11:55 AM

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Hm, my steel-cut oats lists 0g sugar, so I'd have to say that 22g sugar is excessive.

I think a guideline that a lot of people who are trying to minimize added sugar in their diets is to keep it under 10g per meal/snack.

Friday, January 04, 2008, 2:52 PM

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I would say 27 and 22 grams of sugar for one meal is a LOT! I don't think I have even close to that much in my whole day!

Friday, January 04, 2008, 2:54 PM

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You might want to look at what you are eating again,pp, even fruit has sugar in it.

Friday, January 04, 2008, 4:09 PM

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How to read your food label - where it lists "sugar" separately under carbohydrates...from www.sugar.org:

Sugar
FDA specifically defines the term sugar whenever it is listed in an ingredient statement. FDA restricts use of the term sugar to sucrose which is obtained from sugar cane or sugar beets. Sugar (sucrose) is included in the term “sugars” listed in the NFP.

Sugars
FDA defines the “sugars” category in the NFP as the total amount of naturally present and recipe sugars. FDA states that the sugars amount includes sugars that are present naturally in the food such as lactose in milk and fructose in fruit, sucrose in fruits and vegetables, as well as sugars added to the food during processing, such as sugar / sucrose, corn syrup, honey, high fructose corn syrup, fruit juice concentrates and dextrose.”

Sugars content in a serving is expressed to the nearest gram in the NFP. If a serving contains more than 0.5 gram but less than 1 gram, the statement "Contains less then 1 gram" or "less than 1 gram" may be used instead. If a serving contains less than 0.5 gram of sugars, the weight can be expressed as zero.

Friday, January 04, 2008, 4:16 PM

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those prepacked oatmeal packages are usually not good for you. I make my own with a little splenda, dash of vanilla and cinnamon- fantastic.
Or I mis it with my all nat f/f yogurt..

Friday, January 04, 2008, 4:29 PM

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I'm pretty sure we don't 'need' refined sugar - it just makes everything taste so yummy! Ideally, we strive to limit those sugars.

And maybe that one poster meant he/she doesn't eat that much refined sugar in one day. Or maybe they don't eat any fruit! Who knows.



Friday, January 04, 2008, 7:00 PM

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Yea, OK, I meant refined, added, crap sugar not natural sugars from fruit etc. I'm pretty sure the 22 g and 27 g in the yogurt and oatmeal were not from natural sugars.

Friday, January 04, 2008, 7:45 PM

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So is the weight smart oatmeal with 22g of sugar good for you or not?

Friday, January 04, 2008, 10:21 PM

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Look at the first five ingredients in any product you buy. If sugar or any kind of simple sugar (corn syrup, high fructose corn syrup, anything ending with an -ose) is listed in the top five ingredients - then skip it if you're watching your simple sugar intake.

A lot of these foods have a 'health halo' - we percieve them as being healthy, when they're really no better than a bowl of Fruit Loops. Another example is granola bars. I'm not saying they're bad foods or bad for weight loss, but if sugar is your concern - skip them!

Friday, January 04, 2008, 10:33 PM

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Since my unfancy, cooks-in-10-mins-on-the-stove rolled oats has 0g sugar, and the all-singing-all-dancing, nuke-in-90-seconds oatmeal has 22g - yes, most of it will be "crap" sugar. Some, however, is likely to be lactOSE (milk sugar) from any milk solids they've added to the nifty little single-serving packet to make it a convenient, all-in-one quasi-healthfood.


P.S. Do I win a prize for all those hyphens??

Friday, January 04, 2008, 11:37 PM

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I don't know what you were trying to say 11:37, but I sure liked all those hyphens :)

Friday, January 04, 2008, 11:42 PM

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I was curious about the OP's original question about sugar limits and I found this:

Consumption of “added (free) sugars” includes:

table sugar (refined, processed sugars from cane, beet - sucrose - added to foods by the manufacturer, cook or consumer)
corn sugar (glucose)
corn syrup
high-fructose corn syrup commonly added to fruit juices
sugars naturally present in fruit juices
honey, and
other syrups, like molasses and maple syrup.

The term “added (free) sugars” does NOT include the sugars naturally present in:
milk (lactose)
fruit (fructose, sucrose), and
vegetables.

A report released in 2006 by the World Health Organization (WHO) urges people to limit their daily consumption of free (added) sugars to less than 10 percent of their total energy intake (Diet Nutrition and the Prevention of Chronic Diseases; TRS916). This recommendation adds up to approximately 12 teaspoons (48 grams) of added (free) sugar a day based on an average 2000-calorie diet.

***So, if I'm eating a 1300 calorie a day diet, that means I should limit those added sugars (like the one in the oatmeal) to about 26g. Yikes - that adds up fast if you eat any kind of processed food or condiment!

Monday, January 28, 2008, 3:19 PM

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OP here, thank you PP! That is exactly the information I was looking for.

Monday, January 28, 2008, 7:00 PM

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You're welcome! I'm glad you posed this question - I had never really thought about an amount before even though I've been wanting to limit my intake. Now I have some guidelines. I'll be getting rid of a lot of things in my pantry and fridge! :)

Monday, January 28, 2008, 7:10 PM

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How Many Grams Of Sugar Should You Eat A Day?

I don't know how many grams. But I do know of what kind. Please look into Stevia. Its all natural sugar without what sugar does that can trigger diabetes. Stevia also has no preservatives like sweetners. Good Luck!

Monday, January 28, 2008, 10:57 PM

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Stevia is the way to go!

Unlike "other" sweeteners and artificial sweeteners, STEVIA is actually healthy and offers many benefits. Stevia is an all natural plant that is mant times sweeter than sugar, and it does NOT leave that "powdery" after taste a artificial sweeteners do, there is also no saccharine (which is known to cause health problems) and there have been studies linked to Stevia "assisting" in a better blood sugar (production of insulin) and other A+ health factors. I highly recommend trying it. You can find all over the internet, in liquid, packets, and containers for scooping....It is NOT listed as an ordinary sweetener, because it actually healthy for you OUR GOVERNMENT banned it a while back, then let the production and distribution of it occur ONLY as "dietary supplement" NOT as a sweetener; although, you can find it right next to sweet n low and splenda in your local grocery store!

To the OP, no...sugar is not needed in our daily diet. It is nothing but "empty calories" and poses health risks, instead of benefits. I would have to say that 30 grams of sugar consumption a day is MORE than enough, and I would also steer clear from "pre-sweetened" cereals (like your oatmeal) and they do sell Blue Bunny sugar free yogurt, made with splenda and some Greek yogurt is made with Stevia, those would be better than any other yogurt out there. Also, pay close attention to the "weight control" "low-fat" yada-yada-yada-GARBAGE! They, for the most part tend to be high in calories and made with ingredients that could kill a horse...seriously though, most of the "diet foods" are BAD for you. Do a little research and you will see....here are a couple of links...

http://www.stevia.com/

http://www.bodybuilding.com/

Yes the second link is a body building web site, but DO NOT let that stop you from going there....there is a TON of health information there about food and everything else.

Good luck!

Monday, January 05, 2009, 12:35 AM

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That's totally wrong actually. Fruit is a good source if sugar, its natural sugar, which technically is not sugar, if that makes any sense. Obviuosly you can't put sugar in something that grows from the ground. So therefore fruit is very healthy for you, because it is not sugar, its natural sugar, which is healthy for you.

Saturday, February 13, 2010, 10:05 AM

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natural sugar is still sugar. Honey is natural sugar, and is high in fructose. Fructose may not cause an spike in insulin, but there have been studies that find a correlation between fructose comsumption and insulin resistance.

Enzymes in processed sugar may be worse for you than that of naturally occuring sugars, but even natural sugar has to be limited.

Saturday, February 13, 2010, 6:42 PM

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PP ~ do you have links to these alleged studies?

Saturday, February 13, 2010, 7:03 PM

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http://www.nutritionandmetabolism.com/content/2/1/5
http://www.ajcn.org/cgi/content/full/76/5/911
http://www.sciencedaily.com/releases/2009/03/090303123802.htm
http://www.medicalnewstoday.com/articles/147135.php

to start.

Most do focus on hfcs, but fructose, is essentially fructose. The processing involved for raw honey, raw agave, pastuerized honey, hfcs, etc., are processes that affect the end product, but fructose is fructose.

This is one of the many reasons I hate calorie counting. If you're only counting calories, you don't actually look at what the foods themselves could be doing to your body.

Saturday, February 13, 2010, 7:49 PM

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"but fructose, is essentially fructose"

I would hope fructose is fructose.

Saturday, February 13, 2010, 7:56 PM

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^^Yes, but I'm quite sure I'm going to have people tell me that the fructose in HFCS is entirely different than the fructose in an apple.

Saturday, February 13, 2010, 8:13 PM

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HFCS? Is that some acronym you made up?

Saturday, February 13, 2010, 9:09 PM

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seriously??? High Fructose Corn Syrup. HFCS.

Yikes.

Saturday, February 13, 2010, 11:06 PM

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I've never seen high fructose corn syrup abbreviated in such a manner. Oh, sure, after you say it once, but not originally. Grammatically you have to write the word and then put your acronym and then you can use the acronym from there forth.

I.E. Fruit juice has high fructose corn syrup (HFCS) that I don't believe is all that bad for you. However, there are many others that believe HFCS is very bad for you.

That's how one should use an acronym unless it's a widely recognized acronym like USA or NFL or NASCAR. Otherwise you must, SERIOUSLY, always say what your acronym means.

Sunday, February 14, 2010, 10:32 AM

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When writing a document submitted for work, perhaps I might use the preferred method for acronyms. However, I don't consider hfcs an uncommon acronym. I actually consider it more common than the NFP that was previously mentioned by another poster.

It's the suggestion that "hfcs" was "made up" and the poster's inability to figure it out on their own that astounds me. Google returns 567 000 results for hfcs, the first one clearly stating high-fructose corn syrup, and all but the second one saying same on the first page. Housing, Food and Conference Services while mentioned, is completely irrelevant and unrelated to the subject matter of the thread.

Anyone who can describe the standard format for using acronyms in formal writing (which while I still prefer proper grammar and spelling even on the internet, forum posting is not something I consider formal writing) should still be able to use google on their own.

Sunday, February 14, 2010, 12:07 PM

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NFP? That must be up in the "so old they are no longer relevant" posts. Not sure what that is either and would expect the person who used it to explain. Regardless, this thread is so old it's essentially a "why was this brought up again" type thread.

Sunday, February 14, 2010, 1:05 PM

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We shouldn't be eating any sugar but it is in so many things that we end up consuming it even if we don't add it to things ourselves. I try to eat a balanced diet, and watch portion sizes and calories.

Monday, February 15, 2010, 9:38 PM

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Sugar in yogurt

I generally stay under 30 g/ day, knowing that every few weeks, I'm gonna go over b/c I feel like having sweets!

I go by this guideline for breakfast:
5 (or fewer) grams of sugar, 5 (or more) grams of fiber. Store-bought yogurt isn't so conducive to fulfilling this, so I usually buy plain yogurt and either top it with my own sugar (granuated, honey, maple syrup, etc), or stick it in the blender with fruit and/or sugar for a yogurt drink. (I bought a bunch of store-bought yogurt drinks first so I'd have the containers to fill. This way I can do a big batch, and just have them in the fridge to grab). Since 1 tsp of sugar has about 4.2g of sugar, I can still have pretty sweet yogurt, and stay true to my bfast guideline.

For smoothies, I find a banana adds enough sweetness that I don't need to add any extra. I also add some fiber powder to the drinks sometimes. Don't worry about fruit sugars. Seriously. Fruit is so full of vitamins, fiber, and water, it's GOOD energy. When you read about "how many grams of sugar a person should consume in a day," this usually refers to refined sugars. (Do beware of juices, though. They're high-calorie, and don't have the same benefits that the actual fruit has. I keep these to 5-8oz serving sizes.).

Hope that helped!

Tuesday, May 11, 2010, 11:32 PM

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I agree with eating fruit, there is so much to offer in whole fruit.

I just want to share that I researched anti-inflammatory diets and learned that wheat is to be avoided. I pretty much avoid grains and particularly flours now. Not eating wheat makes cravings NONEXISTENT. It is amazing. Once in a while I have some grain and then I will crave more. Cereals and breads are pretty much out unless I'm a dinner guest or something, then I just make allowances and enjoy. A little dark chocolate, that's it. And I have popcorn on the weekends, with a litle soy sauce and brewer's yeast on it.

If I had known how much grain-based foods caused cravings I could have mastered my perfect body years ago.

Wednesday, July 21, 2010, 1:58 AM

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Wednesday, September 22, 2010, 7:21 PM

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Wednesday, September 22, 2010, 7:25 PM

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Thursday, September 23, 2010, 12:19 PM

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How to Eat Fruit

When you take 100 gram food then you requires more than 10gram sugar. I think no one can live without sugar. According to Japanese diet, 40gram in a whole day. But I think everyone requires more than 40 gram.

Link

Saturday, October 16, 2010, 4:20 AM

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How to Eat Fruit

When you take 100 gram food then you requires more than 10gram sugar. I think no one can live without sugar. According to Japanese diet, 40gram in a whole day. But I think everyone requires more than 40 gram.

Link

Saturday, October 16, 2010, 4:21 AM

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How to Eat Fruit

When you take 100 gram food then you requires more than 10gram sugar. I think no one can live without sugar. According to Japanese diet, 40gram in a whole day. But I think everyone requires more than 40 gram.

Link

Saturday, October 16, 2010, 4:22 AM

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counting calories

I am using myfitnesspal.com to log calories and it has opened my eyes to how much sugar I have been eating in the past. This is why I am reading all the posts on eating too much sugar. It is a great site, shows how much of each nutrient you have left for the day, fat, sugar, carbs etc.

Monday, November 15, 2010, 1:20 PM

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Info from this other site scares me...

Hi, nice topic and information. I am checking out the recommended daily sugar intake for a typical someone, coz I notice (and am sure many of you have as well) lots of stuff (or crap) from grocery stores are loaded with sugar..... even non-fat yogurt.. there's another site which i googled and it says some doctors recommend the max is 300 GRAMS???????

You'll see it if you scroll down to the subject "GRAMS PER DAY VARY". Is that typo or what?? thanks..

btw, it seems so hard to do a reduced-sugar diet, since most processed foods have high fructose corn syrup....

Link

Monday, January 31, 2011, 8:05 PM

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I think the key in eating a low sugar diet is to stay AWAY from processed foods with all the added sugar!!

Monday, January 31, 2011, 8:23 PM

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I think the above mentioned ehow article means 300 grams of carbs. Because carbs are sugar one way or the other. Even 'complex carbs' are still broken into sugar, and still require insulin to be removed out of the blood.

Monday, January 31, 2011, 8:29 PM

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Less than 25 according to Dr. Mercola....

Thursday, February 10, 2011, 9:35 AM

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Coconut Water

So a pretty specific questions, but I have been drinking this VitaCoco 100% pure coconut water as a replacement to other beverages. It has a lot of electrolytes, Vitamin C and Potassium, but it also has 22 grams of sugar in it. Now the Ingredients only list: Coconut Water, Vitamin C. Is this good or bad sugar I am drinking? Am I damaging my diet by having one of these per day?

Thursday, October 13, 2011, 10:43 AM

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Sugar is sugar is sugar- there is no such thing as 'good' or 'bad' sugar. Sugar makes your blood glucose level rise- except for fructose, which instead increases insulin resistance- also bad.

I don't drink coconut water specifically because it's too high in sugar for me. Can of coke has 38g of sugar- you've got a little under 2/3 of that in your coconut water. But, I follow a low(er) carb diet to prevent diabetes.

Thursday, October 13, 2011, 7:24 PM

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How many grams of sugar should a person eat a day?

Thanks for all your answers. But it's much easier to track my sugar intake as the grams are listed with the fats, calories, carbohydrates, etc on all retail food products. Can someone give me a direct answer to the question?

Sunday, February 05, 2012, 5:17 AM

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How many grams of sugar should a person eat a day?

Thanks for all your answers. But it's much easier to track sugar intake as the grams are listed with the fats, calories, carbohydrates, etc on all retail food products. Can someone give me a direct answer to the question?

Sunday, February 05, 2012, 6:02 AM

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Food Guide Pyramid / Non-Diabetic

1,600 calories - Limit sugar to 6 teaspoons per day or 22 grams per day
2,200 calories - Limit sugar to 12 teaspoons per day or 44 grams per day
2,800 calories - Limit sugar to 18 teaspoons per day or 66 grams per day

Personally, I'd avoid added sugars altogether if you can swing it! The more you eat of sugar, the more you want! It's like a vicious cycle. And sugar ages you. I'm not too keen on the Food Pyramid either... look at all that bread at the bottom of the base! Good Grief! I also think the sugar limits are on the high end! IMHO.

Here is the link where I got the stats:
http://www.lifeclinic.com/focus/nutrition/food-pyramid.asp

Sunday, February 05, 2012, 8:07 AM

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Yes, that's too much sugar

The first thing you need to remember about sugar is that it is naturally found in millk, fruits, and some veggies. The sugars you want to worry about are added sugars. So, now, ask yourself...are oats on the above list? No? Well then, 22 grams of sugar is way too much because that's all added sugar. I am assuming this oatmeal is an instant packet that you microwave or quickly add water to. If oatmeal is your go to breakfast and you don't have any time in the morning, I'd suggest swapping out the flavors for the unflavored and then add your own toppings to give it flavor. I would microwave a plain, unsweetened packet and then add a tablespoon of honey and a sprinkle of cinnamon to it. You can even throw on some nuts if you'd like. Honey is better for you than table sugar and it tastes delicious- plus the protein in the nuts will help your body assimilate the sugars in the yogurt more efficiently.

As far as the yogurt goes, I once learned a rule that if it has less than 6 grams of protein and more than 10 grams of sugar, it has excessive amounts of added sugars and it has been processed to the point of losing its protein content. Hence it is not healthy for you. I reccomend you check out your local Whole Foods or Trader Joe's. They usually have a healthier assortment of yogurts than standard grocery stores.

Tuesday, April 10, 2012, 1:56 PM

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New PEERtrainer Article:

http://www.peertrainer.com/nutrition/how-much-sugar-should-you-have.aspx


According to a 2009 study in Circulation, annual sugar intake has increased 19% from 1970 to 2005. In 2009, the American Heart Association (AHA) reported Americans were ingesting an average of 111 grams of sugar per day which is the equivalent of about 450 calories per day! The AHA set a limit of suggested sugar intake of 30 grams per day max, which is equivalent to only 120 calories per day or about one quarter of average current consumption.

Sugar is often used in exchange for the technical term 'sucrose', which is a disaccharide made up of one molecule of glucose and one molecule of fructose. Sucrose is one of the main sweeteners used in the food industry. However, the word sugar can be a catch-all term for any added sweetener like corn syrup, high fructose corn syrup, dextrose, cane sugar, brown rice syrup, and many other sugar synonyms.

There are some differences in recommendations for sugar intake because the definition of sugar, or what exactly is added sugar, is not well-defined or consistent in research studies. For instance, the World Health Organization recommends that no more than 10% your daily calories should come from added sugar, which is about 35 grams for the average female and 45 grams for the average male, both of which are higher than the AHA recommendation. Despite these differences, the main message on sugar intake is the same: limit your consumption of foods with added sugars.

Monday, June 18, 2012, 10:10 PM

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limit your foods with added sugar? Are you suggesting unlimited natural sugar then? Absurd. Sugar is sugar. Too much, is too much **regardless of it's source**

Tuesday, June 19, 2012, 6:11 PM

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add it up. it adds up fast. sugars aren't just white and granular. veggies and fruits have a lot. one apple has about 21g of sugar. i'm sure you eat more than 50 grams a day.

Friday, August 17, 2012, 11:56 PM

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How much sugar huh.....

Dude, you should stay away from sugar as much as possible. The stuff is bad news

Thursday, August 23, 2012, 12:12 AM

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This formula will help you keep the sugar out of your diet until noon. Which is a HUGE help with fat burning:

How To Make A Yummy Breakfast Shake That Keeps You Full

-PEERtrainer

Saturday, May 11, 2013, 10:30 AM

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Is this a trick question? No grams of course!!!

Sunday, May 12, 2013, 5:57 AM

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