HOW MUCH SUGAR ARE YOU EATING DAILY?

Eating the typical American diet, means consuming approximately 35 teaspoons of added sugar per day!  How much is that?  Find out for yourself, you will no doubt be surprised.  Get a bowl and a measuring teaspoon (a teaspoon from your measuring spoons, not one from the silverware tray!) and count out 35 teaspoons of sugar into said bowl.  Then remember that is added sugar, not the natural sugar you are also consuming from the fruits, vegetables, milk, etc in your diet.  How to avoid this extra 132 pounds of sugar for every man, woman, and child?  Read labels!  And remember added sugars can be disguised with words like corn syrup, high fructose corn syrup, glucose, honey, fructose, malt syrup, molasses, etc.  Cut back on the number of processed foods you eat and read the labels before you buy any food products.
 

A QUICK TRICK TO RID HICCUPS

As a diabetic, I don't usually recommend sugar. However, I know how annoying hiccups can be, so here is a trick you may want to try next time they are bugging you. Sprinkle a bit of sugar on the very back of your tongue. The sugar granules stimulate the vagus nerve in your throat, which is causing the hiccups. What a sweet way to solve the problem.

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SUGAR IN FRUIT JUICE

If you are a diabetic or just someone who watches the sugar content of what you eat or drink, read the nutritional label on all juices. So many juice beverages today are full of extras. Most are no longer 100% juice. While even 100% juice can have a high sugar content, it is the natural sugar of the fruit. Many of the others are often loaded with additional sugar. For example, if the nutrition label on your juice says, sugar, "fructose" or "high fructose corn syrup" you know you are getting added sugar. Be very careful with juices! It is actually better, especially for diabetics, to eat the fruit rather than have the juice.

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SUGAR IN BBQ SAUCE

Another caution to "hidden sugars", that is sugars you don't realize you are eating. Be cautious with BBQ sauce and as always read the nutrition labels.

CUT BACK ON SUGAR TO REDUCE BLOOD PRESSURE

If you have been diagnosed with high blood pressure, also known as hypertension, try cutting back on sugar. You were probably told by your medical professional to cut back on salt but they often neglect to mention cutting back on sugar, too. Research has even shown that cutting out sweetened drinks and eating fewer desserts lowered blood pressure for 77% of the patients in the study within a 3 month period. Dr. Jacob Teitelbaum suggests the reason is because high blood sugar is irritating to artery walls so the less sugar you take in, the healthier and relaxed your blood vessels will be.

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NOTE TO SMOOTHIE DRINKERS

For all you out there who are so proud of yourself for drinking smoothies. Beware of how much sugar, etc is in your smoothie and be careful of the amount you drink. Did you realize that a 6-oz smoothie is considered a snack while a 12-oz smoothie is considered a meal?

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DIGESTIVE ISSUES AND FODMAPS

If you suffer from any type of digestive issues, you are undoubtedly familiar with some or perhaps all of the following: gas, bloating, swollen belly, abdominal discomfort, diarrhea, constipation and pain. Some people have mild symptoms while others have symptoms so severe they isolate themselves socially and often suffer depression. Help is available often through medications and one can almost always help themselves through their diet. Since the 1990s ongoing research has suggested that FODMAPs could be the culprit. FODMAPS, certain short-chain carbs, are more fully described in my post yesterday. There is also a picture with that post of some low FODMAP and some high FODMAP foods. Unfortunately, FODMAPs are found in many of the foods we eat on a daily basis. My next post will offer ways to help sufferers ease their symptoms. In the meantime, below is a listing of low to high FODMAP sugars and sweeteners.

HONEY FOR THE HEART?

 According to an article in the Journal of Medicinal Food, swapping honey for sugar can cut the levels of artery-clogging triglycerides thus cutting the risk of heart disease and stoke by 20%. The credit goes to the antioxidants in honey. I'd say that's a good reason to use more honey and less sugar.

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ARE YOU EATING TOO MUCH SUGAR?

Are you eating too much sugar? The American Heart Association recommends no more than 6 teaspoons of added sugar a day for women and 9 teaspoons a day for men, but most Americans consume more like 22 teaspoons daily! You can get an idea how much you’re eating by taking the number of grams of sugar per serving in your food (back to reading those food labels) and dividing it by four — that’s how many teaspoons of added sugar are in each serving.

INGREDIENT LIST ON NUTRITION LABELS

Again, I am using the Cracker Jack nutrition label because it provides such vivid examples.

Without looking further, answer this question to yourself. What is the main ingredient in Cracker Jack? Is it popcorn, nuts, or what?  Have you come up with your answer?  Look below to see the correct answer.

While many of you probably said popcorn, the main ingredient is actually sugar.  That's right, sugar! Toward the bottom of the nutrition labels on food is the ingredients list.  Federal regulations require the ingredients be listed in the order of the one that is most prevalent in the food product to the one least prevalent.  Look at the label below and you will see that popcorn is the third ingredient listed. The first two are sugars!  Notice that the first, second, and fifth ingredients are all sugars! If you are a diabetic or trying to lose weight it is very important to read these lists and know exactly what you are eating.

When reading the nutrition labels of foods, never stop at the calorie count. Go all the way down highlighting the calories, serving size, any values that are important to your diet ie carbs, protein, sugar, etc, and always read the ingredient list!

EASY WAY TO CUT BACK ON SUGAR

If you are a diabetic or you are just trying to cut back on sugar, here is a tip for you. Bake your cakes in a sheet instead of layers. Rather than use sugary frostings, icings, and fillings just sprinkle with a small amount of powdered sugar or sprinkle with some bittersweet chocolate shavings.

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SODAS AND DIABETES

According to a Harvard School of Public Health review of studies, drinking just one or two sugar-sweetened beverages a day increases your risk of developing diabetes by 26 %. Wish I had known that years ago, since I was diagnosed as a diabetic at age 60 and I loved my sodas and colas.

Sodas/colas can be a hard habit to break since they usually contain high-fructose corn syrup and/or caffeine. Still giving them up or cutting way back is a very good idea. For healthy alternatives try green tea which is a healthy beverage (don't add sugar) or seltzer with unsweetened pomegranate juice or lemon and/or lime. Sparkling waters are also a good alternative.

Trust me, you really don't want to get diabetes if you can prevent it!

SUGAR IN YOGURT

Beware of yogurt with fruit. If you are a diabetic or you are dieting or watching your sugar intake for any reason, read the labels on your yogurt especially yogurt with fruit. You would be much better off to eat plain yogurt and add your own fresh fruit. Some yogurts with fruit can have up to 20 grams of sugar in one small carton!

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BAKED POTATO INFO

Let me start off by saying, "Diabetics Beware". Potatoes are high in starch which quickly turns into sugar in the body. If you choose to eat a baked potato, have it with a lean protein source rather than making it your whole meal.

Did you know that a small to medium simple baked potato seasoned only with a pinch of salt and a teaspoon of olive oil can supply you with heart-healthy potassium and magnesium, around 3 grams of fiber, and the important immune boosting B vitamins?

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DON'T SKIP THE CARROTS

Carrots are an important vegetable that should be a part of your diet. Carrots are high in the antioxidant beta-carotene which helps support the immune system. If you don't currently have carrots as a part of your diet, you should start including them. Diabetics be aware that cooking carrots raises their sugar content so eat them raw more often than cooked.

Is Trail Mix a Healthy Snack For You?

Do you grab a bag of trail mix and think you are eating a healthy snack?  If you are on the trail, burning calories on a hike, climb, etc, trail mix might be a healthy snack for you. If you are sitting at a desk, riding in a car, etc, it might not be a healthy snack for you. Read the nutritional label. How much sugar does that little packet contain? If your trail mix is loaded with dried fruit, candies such as M&Ms, chocolate chips, yogurt covered fruit such as raisins, etc, you might be in for a shock.  Make your own trail mix using healthy ingredients or pick one that has lots of nuts, seeds, etc and less dried fruits and other items mentioned above.

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SUGAR IN BREAKFAST CEREALS

Are you aware of how much sugar you, or worse yet - your children, are eating a day just in breakfast cereals?  Be sure to read the nutrition information on the labels before you buy cereal!  At least about a dozen or so popular breakfast cereals contain 12 grams of more of sugar per serving.  And that is if you only eat the serving size listed.  That is approximately the same amount of sugar as a frosted donut. I just checked the two boxes in my pantry. One has 11 and one has 15 grams per serving. The one with 11 grams is unsweetened so whoever eats it will no doubt add more sugar.

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TIPS FOR PURCHASING GRANOLA BARS

Granola bars have become big time snack foods and sometimes meal replacements.  If it says "Granola" on the label, most people automatically assume it is a healthy choice.  That can be true but often is not.  Here are some tips to watch out for when purchasing granola bars:

• A whole grain, such as oats, should be the first ingredient listed on the nutrition label.
• Choose bars that are 200 calories or less.
• Check the sugar grams! Many granola bars are high in sugars and the manufacturers have a way of wording it so you don't think of the ingredient as sugar. That is why it is important to check the total sugar grams. Ever see the words "brown rice syrup" or "organic evaporated cane juice"? Yes, those are sugars.
• Again, check that ingredient list. Do not buy bars that contain trans-fat or hydrogenated oils.

As with all foods, I encourage you to read the nutritional label.  Then choose the healthiest options available.

NOTE: This picture is used here as a picture only.  It is not an endorsement for or against any of these bars.

Use Fresh or Frozen Fruits and Veggies

When possible, it is better to feed your family using fresh or frozen fruits and vegetables.  While facts are scarce and sometimes confusing we know there are less chemicals in fresh and frozen foods and that canned fruits and vegetables are often loaded with sodium as a preservative and with sugar. One exception may be tomato products. Tomato products often offer more protection properties after being cooked.

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HOW MUCH ADDED SUGAR IS SAFE?

Unfortunately too much sugar is just not good for the body.  Did you know that your sweet tooth is actually bad for your heart?  According to Jonny Bowden, Ph.D., co-author of The Great Cholesterol Myth, "Excess sugar adheres to proteins in your blood, causing them to be thick or sticky.  Those proteins get lodged in your arteries, which can eventually lead to inflammation, plaque buildup and other serious risks for heart attack."

So how much added sugar should you allow yourself?  Not much!  The American Heart Association recommends limiting added sugar intake to 6 teaspoons a day for women and 9 teaspoons a day for men. That is less than the amount of sugar contained in a single bottle of sweetened iced tea!

Bowden says, "Sugar is the most destructive ingredient in the American diet, but it's impossible to avoid completely."  Suggestions for cutting back on the added sugar (sugar not naturally found in food):

• Do not add sugar to coffee or tea.
• Do not eat sugary cereals, pastries, etc for breakfast.
• Avoid sugary snacks.
• Avoid sugar-sweetened sodas and juices.
• Cut back on breads and pastas, especially those made with refined grains.

Here are a few examples of foods you may not have considered as having added sugars:

• ketchup
• sauces for dipping chicken nuggets, etc
• tomato sauce
• granola (often very high in sugar)
• baked beans
• flavored instant oatmeal packets
• dried fruits

Always read labels and check out the sugar content of all foods.