The USDA recommends consuming 4-5 servings of fruits per day, and 3 cups of milk. According to the diet tracker I am using, I should not exceed 29 grams of sugar per day. But one cup of (fat free lactose free) milk has 12 grams of sugar! Most fruits have 10-15. If each serving of milk or fruit contains 40-50% of my daily allowance of sugar, how can I possibly consume the recommended 7-8 servings? And that doesn’t even account for the sugar in multigrain cereals and breads, and the occasional vegetable with sugar content. I have given up yogurt and almost all fruit and I still rarely am able to stay under that 29 grams of sugar — my breakfast cup of cereal with a cup of milk uses up almost my entire sugar allowance for the day before 8am. What am I doing wrong?
I understand that this can be confusing! I think it is great that you are tracking and planning what you are eating! The 29 g of sugar is actually referring to added sugars. Fruits, if they are fresh or do not have any ingredients added to them, contain natural sugar. Therefore, they do not count towards your 29g of sugar. To determine if a product has added sugar, read the food label. I hope this helps you differentiate the difference between naturally occurring sugar and added sugars. Fruits and vegetables have numerous benefits and your only concern with them is that you are not getting enough! So eat up!