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I think this is a solid example of “missing the forest for the trees.”
You’re doing high intensity exercise that is extremely healthy and good for you. You shouldn’t worry much about the minor damage done by a bit of extra sugar in your diet if it keeps you well-fueled for your otherwise wonderful lifestyle.
Sugar wrapped in fiber, like that in fruit, is very different than added sugar. And then you have to be aware of other high glycemic foods like shredded wheat which has the same glycemic index as table sugar because of it’s composition and form.
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Whole food sources of sugar shouldn’t be of any real concern. I cited a while back a study that demonstrated subjects who ate copious amounts of fruit didn’t experience the spikes in insulin or weight gain like some may suspect. This study actually recorded the world’s largest bowel movement at the time from all the food intake.
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That said, some fruits are better than others. Some people see mild spikes if they have a smoothie made from 4 bananas. Blueberries seem to be able to have the opposite effect and have been shown to blunt insulin response initiated by other foods when compared to control.
Some people don’t believe me when I tell them that fat has been shown to cause insulin spikes. It runs counter to what we all think we know from elementary school.
As already mentioned above dried fruit sugar will count towards added sugar not whole fruit sugar. When you eat fresh fruit it will contain fiber, so sugar will be absorbed by your body more gradually, avoiding sugar spike in your blood. Dried fruits are great, but they contain less to none fiber, it’s almost pure sugar with some healthy nutrients added and sugar wise it the same as you eat candy. So if you count your sugar then be careful with dried fruit.
You can’t eat high sugar fruits, of course. If you want to keep your carb intake that low, the only fruits you can eat are berries and not many of those.
36g/day of carbs is realistic (I go below 20g/day when I’m trying to lose weight.) but you do have to radically change your diet. This carb level is actually low enough to be considered keto. Check out r/keto for tips. Going keto requires a bit of education to pull off.