There are a lot of nutrition myths circulating out through email and various websites. One recent one is that you should only eat fruit on an empty stomach. The claim is that it will rot in your stomach when mixed with other foods and could cause a whole host of health problems. The truth is that fruit is digested the same, whether eaten on an empty stomach or not. Fruit, and any other food, is digested faster without any other food in the stomach, but that is not a harmful thing. Also, fruit doesn't rot in the stomach. The chemical components on the stomach would not allow that to happen.
Here is an article with more information about this myth.
Another current myth is that bananas are the perfect food. While bananas are nutrient-dense and a healthy food, they are not the perfect food. A healthy eating plan includes a variety of different colorful fruits and vegetables.
There are many nutrition myths out there, if you have one that you are curious to know more about, email Melissa and she will address it on the blog.
For more nutrition myths, visit the Mizzou Nutrition Mythbusters website.
This blog includes articles on health, wellness, physical activity, healthy eating, and food safety.
Tuesday, August 23, 2011
Thursday, August 18, 2011
10 un-healthy foods
The Center for Science in the Public Interest recently published information about their 10 Super Foods for Better Health. They also published information about some of the 10 most un-healthy foods you could eat. These are just some examples of alarmingly un-healthy foods, not necessarily the worst ones out there.
Here is that information.
1. Marie Callender's chicken pot pie - the label is deceiving, because the nutrition information is only for half of the pot pie. This pie has 1,040 calories, 22 grams of saturated fat (most people need no more than 20 grams a day, maximum) and 1,600 mg of sodium. Lesson to be learned: make sure you read the serving size information on food labels.
2. Olive Garden's Tour of Italy - this meal of lasagna, chicken parmigiana, and fettuccine alfredo racks up 1,450 calories, 33 grams of saturated fat, and 3,830 mg of sodium (a day and a half's worth of sodium). A bread stick will add 150 calories and 400 mg of sodium. This one meal is enough calories for an entire day and more than enough saturated fat and sodium.
3. Campbell's condensed soup - one can of this soup will make 2 1/2 servings. If you eat the entire can of soup, you are looking at 1900 mg of sodium. Try one of the healthy request varieties, reduced sodium, or other brands with lower sodium.
4. Chipotle chicken burrito - has 970 calories, 18 grams of saturated fat (same amount as three 6-inch Subway BLT subs), and over 2,000 mg of sodium. Skip the tortilla, sour cream, and/or cheese to cut the fat and calories, but the sodium will still be high.
5. Cheesecake Factory Chocolate Tower Truffle cake - this dessert weighs 3/4 of a pound and adds 1,760 calories and 50 grams of saturated fat. And that's just for a dessert!
6. Pillsbury Grands Cinnabon cinnamon roll with icing - each one has 310 calories, 2 grams of saturated fat, 2 1/2 grams of trans fat (more than enough for one day). That's just for each roll and who can stop at just one?
7. Land O'Lakes margarine - proclaims that it is an excellent source of ALA (a heart-healthy omega-3 fatty acid) but each tablespoon also has 2 1/2 grams of trans fat (more than you need in a day) and 2 grams of saturated fat. It is very easy to use more than one tablespoon of margarine. Better option - look for a tub margarine with little or no trans fat.
8. Starbucks venti (20 oz) white chocolate mocha - made with 2% milk and whipped cream is worse than a McDonald's quarter pounder with cheese. It has 580 calories and 15 grams of saturated fat. If you order with nonfat milk and no whipped cream, it cuts out 130 calories and almost 10 grams of saturated fat. Choose wisely during your coffee break.
9. Haagen-Dazs ice cream - a mere average half cup serving gives you over 300 calories, 10 grams of saturated fat and close to 100 mg of cholesterol (1/3 of the daily amount). It's difficult to only eat a half cup serving, most of us eat 3 or more servings!
10. Cold Stone Creamery's Oh Fudge! shake - made with chocolate ice cream, milk, and fudge syrup is 1,250 calories for the 16 oz Like It size. A large (32 oz) triple thick shake from McDonald's has less. The 20 oz Love It size has 1,660 calories and the 24 oz Gotta Have It size has almost 2,000 calories, 69 grams of saturated fat (over 3 days worth). That's the same amount of saturated fat as 2 16 oz T-bone steaks plus a buttered baked potato.
For comparison, here are the amounts of fat, saturated fat and sodium limits for a 2,000 calorie diet:
Total fat - 65 grams (g)
Saturated fat - 20 grams (g)
Trans fat - as close to 0 grams (g) as possible
Sodium - 2,400 milligrams (mg)
For more information, check out the Center for Science in the Public Interest's website.
Here is that information.
1. Marie Callender's chicken pot pie - the label is deceiving, because the nutrition information is only for half of the pot pie. This pie has 1,040 calories, 22 grams of saturated fat (most people need no more than 20 grams a day, maximum) and 1,600 mg of sodium. Lesson to be learned: make sure you read the serving size information on food labels.
2. Olive Garden's Tour of Italy - this meal of lasagna, chicken parmigiana, and fettuccine alfredo racks up 1,450 calories, 33 grams of saturated fat, and 3,830 mg of sodium (a day and a half's worth of sodium). A bread stick will add 150 calories and 400 mg of sodium. This one meal is enough calories for an entire day and more than enough saturated fat and sodium.
3. Campbell's condensed soup - one can of this soup will make 2 1/2 servings. If you eat the entire can of soup, you are looking at 1900 mg of sodium. Try one of the healthy request varieties, reduced sodium, or other brands with lower sodium.
4. Chipotle chicken burrito - has 970 calories, 18 grams of saturated fat (same amount as three 6-inch Subway BLT subs), and over 2,000 mg of sodium. Skip the tortilla, sour cream, and/or cheese to cut the fat and calories, but the sodium will still be high.
5. Cheesecake Factory Chocolate Tower Truffle cake - this dessert weighs 3/4 of a pound and adds 1,760 calories and 50 grams of saturated fat. And that's just for a dessert!
6. Pillsbury Grands Cinnabon cinnamon roll with icing - each one has 310 calories, 2 grams of saturated fat, 2 1/2 grams of trans fat (more than enough for one day). That's just for each roll and who can stop at just one?
7. Land O'Lakes margarine - proclaims that it is an excellent source of ALA (a heart-healthy omega-3 fatty acid) but each tablespoon also has 2 1/2 grams of trans fat (more than you need in a day) and 2 grams of saturated fat. It is very easy to use more than one tablespoon of margarine. Better option - look for a tub margarine with little or no trans fat.
8. Starbucks venti (20 oz) white chocolate mocha - made with 2% milk and whipped cream is worse than a McDonald's quarter pounder with cheese. It has 580 calories and 15 grams of saturated fat. If you order with nonfat milk and no whipped cream, it cuts out 130 calories and almost 10 grams of saturated fat. Choose wisely during your coffee break.
9. Haagen-Dazs ice cream - a mere average half cup serving gives you over 300 calories, 10 grams of saturated fat and close to 100 mg of cholesterol (1/3 of the daily amount). It's difficult to only eat a half cup serving, most of us eat 3 or more servings!
10. Cold Stone Creamery's Oh Fudge! shake - made with chocolate ice cream, milk, and fudge syrup is 1,250 calories for the 16 oz Like It size. A large (32 oz) triple thick shake from McDonald's has less. The 20 oz Love It size has 1,660 calories and the 24 oz Gotta Have It size has almost 2,000 calories, 69 grams of saturated fat (over 3 days worth). That's the same amount of saturated fat as 2 16 oz T-bone steaks plus a buttered baked potato.
For comparison, here are the amounts of fat, saturated fat and sodium limits for a 2,000 calorie diet:
Total fat - 65 grams (g)
Saturated fat - 20 grams (g)
Trans fat - as close to 0 grams (g) as possible
Sodium - 2,400 milligrams (mg)
For more information, check out the Center for Science in the Public Interest's website.
Wednesday, August 10, 2011
10 Super Foods...For Better Health
The Center for Science in the Public Interest recently sent a publication to their Nutrition Action Healthletter subscribers that listed 10 Super Foods...For Better Health. Here is more information about those super foods.
1. Sweet potatoes - they contain a lot of vitamin C, potassium, fiber, and carotenoids (antioxidants that helps protect the cells from free radical damage and boost health).
2. Mangoes - one cup of mango gives us 100% of the vitamin C we need daily, plus vitamin A, potassium, and fiber.
3. Unsweetened Greek yogurt - non fat, plain Greek yogurt is tart, but add fruit, cereal, granola, or other toppings to jazz it up. It has twice the protein of normal yogurt, but usually less calcium.
4. Broccoli - contains vitamin C, carotenoids, vitamin K, and folic acid.
5. Wild salmon - wild salmon has less contaminants than farmed salmon and it also helps get the omega-3 fatty acids needed for heart-health.
6. Crispbreads - these whole grain rye crackers are fat-free but have lots of fiber.
7. Garbanzo beans - all beans have a good dose of protein, fiber, iron, magnesium, potassium and zinc. Garbanzo beans are easy to use in a variety of dishes, including salads, stews, soups, added to chili, mixed with rice, or as a side dish.
8. Watermelon - 2 cups of watermelon has a good amount of vitamin A, vitamin C, potassium, and lycopene. It is only 80 calories and has no sodium.
9. Butternut squash - sliced butternut squash is easy to steam, put in the oven, stir fry, or in soup. You will get a lot of vitamin C, vitamin A, and fiber from this vegetable.
10. Leafy greens - such as kale, collards, spinach, turnip greens, mustard greens, and Swiss chard. They are loaded with vitamin A, vitamin C, vitamin K, folate, potassium, magnesium, calcium, iron, lutein, and fiber.
How many of these super foods are you eating regularly? If you aren't eating very many, try to incorporate some of these into your meals a few times a week at least. You may find a new meal or dish that you really enjoy.
Stay tuned next week for ten of the most un-healthy foods!
For more information about the Center for Science in the Public Interest, check out their website.
1. Sweet potatoes - they contain a lot of vitamin C, potassium, fiber, and carotenoids (antioxidants that helps protect the cells from free radical damage and boost health).
2. Mangoes - one cup of mango gives us 100% of the vitamin C we need daily, plus vitamin A, potassium, and fiber.
3. Unsweetened Greek yogurt - non fat, plain Greek yogurt is tart, but add fruit, cereal, granola, or other toppings to jazz it up. It has twice the protein of normal yogurt, but usually less calcium.
4. Broccoli - contains vitamin C, carotenoids, vitamin K, and folic acid.
5. Wild salmon - wild salmon has less contaminants than farmed salmon and it also helps get the omega-3 fatty acids needed for heart-health.
6. Crispbreads - these whole grain rye crackers are fat-free but have lots of fiber.
7. Garbanzo beans - all beans have a good dose of protein, fiber, iron, magnesium, potassium and zinc. Garbanzo beans are easy to use in a variety of dishes, including salads, stews, soups, added to chili, mixed with rice, or as a side dish.
8. Watermelon - 2 cups of watermelon has a good amount of vitamin A, vitamin C, potassium, and lycopene. It is only 80 calories and has no sodium.
9. Butternut squash - sliced butternut squash is easy to steam, put in the oven, stir fry, or in soup. You will get a lot of vitamin C, vitamin A, and fiber from this vegetable.
10. Leafy greens - such as kale, collards, spinach, turnip greens, mustard greens, and Swiss chard. They are loaded with vitamin A, vitamin C, vitamin K, folate, potassium, magnesium, calcium, iron, lutein, and fiber.
How many of these super foods are you eating regularly? If you aren't eating very many, try to incorporate some of these into your meals a few times a week at least. You may find a new meal or dish that you really enjoy.
Stay tuned next week for ten of the most un-healthy foods!
For more information about the Center for Science in the Public Interest, check out their website.
Tuesday, August 2, 2011
Butter vs. margarine
Which is better? What is the difference? Here is more information about the butter vs. margarine debate.
Butter is made from cow's milk (cream) whereas margarine is made from vegetable oil. Margarine must be 80% vegetable oil, if it has less then it is considered a vegetable oil spread.
The best butter options are:
- whipped butter in a tub, because it contains more air and less calories and fat.
- light butter, which has more water and less fat and calories
- a vegetable-oil blend, which has added olive oil or canola oil. This doesn't lower the fat or calories, but provides healthy fat instead of saturated fat which helps lower cholesterol.
The worst butter option is a stick of butter.
The best margarine options are:
- light or low-fat spreads, once again because of the added water.
- butter substitute spray, they have very little fat and no cholesterol.
- soft spreads, because they have less saturated fat and usually no trans fat.
The worst margarine option is a stick of margarine with trans fat. The process of hydrogenation (which adds trans fat) keeps the vegetable oil solid at room temperature. Most solid sticks of margarine contain trans fat or if not, then saturated fat. When baking, use margarine stick with no trans fat.
Other options, such as fortified spreads or spreads with added plant sterols are still up in the air. They may have added omega-3's, but the amounts are so tiny that they may not make much difference. They are typically more expensive too.
The healthiest option may be to go "Mediterranean" and use olive oil for dipping bread and/or cooking.
It is also good to use nut butters as a spread instead of butter or margarine. They still contain fat, but at least it's healthy fat. Plus they usually have protein and a few other nutrients. Try sunflower butter, cashew butter, or almond butter for something new instead of peanut butter.
Regardless of what type of butter or margarine you use, keep your portion or serving small. Fat and calories can add up quickly when you use a larger than a tablespoon amount.
The American Heart Association recommends soft, trans-fat-free spreads instead of regular butter or stick margarine. Choose one that has the least amount of saturated fat and no trans fat. You may need to read the label to tell if it has trans fat, looks for the words "partially hydrogenated." If you see that, the spread has some trans fat, even if only a small amount, which can add up if you use more than one serving.
For more information:
Match margarine to use
Use olive, canola, corn, or safflower oil as your main kitchen fats
Butter is made from cow's milk (cream) whereas margarine is made from vegetable oil. Margarine must be 80% vegetable oil, if it has less then it is considered a vegetable oil spread.
The best butter options are:
- whipped butter in a tub, because it contains more air and less calories and fat.
- light butter, which has more water and less fat and calories
- a vegetable-oil blend, which has added olive oil or canola oil. This doesn't lower the fat or calories, but provides healthy fat instead of saturated fat which helps lower cholesterol.
The worst butter option is a stick of butter.
The best margarine options are:
- light or low-fat spreads, once again because of the added water.
- butter substitute spray, they have very little fat and no cholesterol.
- soft spreads, because they have less saturated fat and usually no trans fat.
The worst margarine option is a stick of margarine with trans fat. The process of hydrogenation (which adds trans fat) keeps the vegetable oil solid at room temperature. Most solid sticks of margarine contain trans fat or if not, then saturated fat. When baking, use margarine stick with no trans fat.
Other options, such as fortified spreads or spreads with added plant sterols are still up in the air. They may have added omega-3's, but the amounts are so tiny that they may not make much difference. They are typically more expensive too.
The healthiest option may be to go "Mediterranean" and use olive oil for dipping bread and/or cooking.
It is also good to use nut butters as a spread instead of butter or margarine. They still contain fat, but at least it's healthy fat. Plus they usually have protein and a few other nutrients. Try sunflower butter, cashew butter, or almond butter for something new instead of peanut butter.
Regardless of what type of butter or margarine you use, keep your portion or serving small. Fat and calories can add up quickly when you use a larger than a tablespoon amount.
The American Heart Association recommends soft, trans-fat-free spreads instead of regular butter or stick margarine. Choose one that has the least amount of saturated fat and no trans fat. You may need to read the label to tell if it has trans fat, looks for the words "partially hydrogenated." If you see that, the spread has some trans fat, even if only a small amount, which can add up if you use more than one serving.
For more information:
Match margarine to use
Use olive, canola, corn, or safflower oil as your main kitchen fats
Friday, July 29, 2011
Eat more beans and veggies
The new Myplate recommendations are that half of your plate should be fruits and veggies. Most people don't eat nearly that amount of vegetables everyday.
Beans are inexpensive, low in calories and fat, and give you some extra protein, iron, and fiber. They can be added to many recipes without much extra time. Use canned beans for an extra time-saving measure, just don't forget to drain the liquid and rinse them to eliminate a big portion of the sodium.
Beans can count in either the vegetables or the protein group because they are similar to both.
Lentils are also in the bean family but don't cause as much gas as beans can do. Dry lentils take less than 30 minutes to cook in boiling water and also add lots of nutrients to your meal.
Here are some easy recipes to help you get more veggies and beans from the July/August 2011 Nutrition Action Healthletter (Center for Science in the Public Interest).
Toss 1/4 cup of your favorite vinaigrette dressing (basic or balsamic, for instance), make your own vinaigrette, or use vinegar and oil with the following:
2 cups lentils + 1 cup shredded carrots + 3 sliced scallions
8 cups salad greens + 1 lb grilled shrimp + 1 chopped tomato
1 1/2 cups navy beans + 1 pint halved cherry tomatoes + 1 diced avocado
6 cups chopped Romaine + 1 cup sliced bell peppers, red onion, and cucumber + 1/4 cup crumbed feta cheese
6 cups mixed salad greens + 1 can tuna + 2 cups chopped roasted red peppers
1 lb. steamed asparagus, green beans, snap peas, or snow peas + 1/4 cup toasted sliced almonds
1 1/2 cups cannellini beans + 1 jar drained artichoke hearts + 1 cup sliced celery + shaved Parmesan
6 cups argula + 1/2 pint halved cherry tomatoes + 2 oz fresh mozzarella + fresh basil
1 1/2 cups chickpeas + 2 chopped roasted red peppers + 1/2 cup diced red onion
2 cups lentils + 1 diced apple + 1/4 cup chopped walnuts
Most of these recipes require minimum cooking time, so they are perfect for hot summer nights when we won't feel like using the stove!
Beans are inexpensive, low in calories and fat, and give you some extra protein, iron, and fiber. They can be added to many recipes without much extra time. Use canned beans for an extra time-saving measure, just don't forget to drain the liquid and rinse them to eliminate a big portion of the sodium.
Beans can count in either the vegetables or the protein group because they are similar to both.
Lentils are also in the bean family but don't cause as much gas as beans can do. Dry lentils take less than 30 minutes to cook in boiling water and also add lots of nutrients to your meal.
Here are some easy recipes to help you get more veggies and beans from the July/August 2011 Nutrition Action Healthletter (Center for Science in the Public Interest).
Toss 1/4 cup of your favorite vinaigrette dressing (basic or balsamic, for instance), make your own vinaigrette, or use vinegar and oil with the following:
2 cups lentils + 1 cup shredded carrots + 3 sliced scallions
8 cups salad greens + 1 lb grilled shrimp + 1 chopped tomato
1 1/2 cups navy beans + 1 pint halved cherry tomatoes + 1 diced avocado
6 cups chopped Romaine + 1 cup sliced bell peppers, red onion, and cucumber + 1/4 cup crumbed feta cheese
6 cups mixed salad greens + 1 can tuna + 2 cups chopped roasted red peppers
1 lb. steamed asparagus, green beans, snap peas, or snow peas + 1/4 cup toasted sliced almonds
1 1/2 cups cannellini beans + 1 jar drained artichoke hearts + 1 cup sliced celery + shaved Parmesan
6 cups argula + 1/2 pint halved cherry tomatoes + 2 oz fresh mozzarella + fresh basil
1 1/2 cups chickpeas + 2 chopped roasted red peppers + 1/2 cup diced red onion
2 cups lentils + 1 diced apple + 1/4 cup chopped walnuts
Most of these recipes require minimum cooking time, so they are perfect for hot summer nights when we won't feel like using the stove!
Friday, July 15, 2011
July is peach and watermelon month
July is Peach Month and Watermelon Month. Here are more details about these two colorful fruits.
Peaches are in season starting in July. They are sometime available at other times of the year but best prices and quality are in the summer.
Peaches are a good source of beta carotene (thanks to the orange color), which the body converts to vitamin A. Vitamin A is an antioxidant and helps prevent macular degeneration. Peaches also have fiber, potassium, and vitamin C. They are low in calories and have no fat, sodium, or cholesterol.
Peaches should be firm to slightly soft with no bruises. For firm peaches, let them ripen at room temperature in a loosely closed bag for 2-3 days. Store fully ripe peaches in the refrigerator.
Peaches can be frozen, canned, or dried. For more instructions on the procedures for each of these, view the MU Extension guide sheets available online.
Peaches can be used in a variety of recipes, including smoothies, fruit and yogurt parfaits, fruit salad, pies and other desserts, as a topping for cereal or ice cream, or raw as a snack or dessert.
Watermelons start their season in April or May but are also available year-round. The summer season provides the best quality and best prices when choosing watermelon.
Watermelons are about 90% water, so they can help provide us with fluid in the summer to prevent dehydration. They contain vitamin A (like peaches) and also vitamin C, and potassium. Watermelon also contains lycopene (due to the red color) which can be protective against some types of cancer and be beneficial for prostate health for men. Watermelon also has fiber and is low in sodium, fat, calories, and cholesterol.
When choosing a watermelon, choose one that is firm, heavy, and a little waxy (rather than dull). Look for a pale yellow color on one side of the watermelon, which indicates that the watermelon was allowed to ripen while still on the vine. The yellow part is where it was still on the ground. If the watermelon doesn't have one, it was picked before it was ripe, most likely. Watermelon that is ripe should be stored in the refrigerator, so that it will not over-ripen.
Watermelon can be cubed and kept in a covered bowl for kids and adults to grab for a quick and healthy snack. You can add watermelon to fruit kabobs too.
For more information:
Missouri Families website - Melons are a good value financially and nutritionally
MU Extension - Peaches: From Harvest to Health
Peaches are in season starting in July. They are sometime available at other times of the year but best prices and quality are in the summer.
Peaches are a good source of beta carotene (thanks to the orange color), which the body converts to vitamin A. Vitamin A is an antioxidant and helps prevent macular degeneration. Peaches also have fiber, potassium, and vitamin C. They are low in calories and have no fat, sodium, or cholesterol.
Peaches should be firm to slightly soft with no bruises. For firm peaches, let them ripen at room temperature in a loosely closed bag for 2-3 days. Store fully ripe peaches in the refrigerator.
Peaches can be frozen, canned, or dried. For more instructions on the procedures for each of these, view the MU Extension guide sheets available online.
Peaches can be used in a variety of recipes, including smoothies, fruit and yogurt parfaits, fruit salad, pies and other desserts, as a topping for cereal or ice cream, or raw as a snack or dessert.
Watermelons start their season in April or May but are also available year-round. The summer season provides the best quality and best prices when choosing watermelon.
Watermelons are about 90% water, so they can help provide us with fluid in the summer to prevent dehydration. They contain vitamin A (like peaches) and also vitamin C, and potassium. Watermelon also contains lycopene (due to the red color) which can be protective against some types of cancer and be beneficial for prostate health for men. Watermelon also has fiber and is low in sodium, fat, calories, and cholesterol.
When choosing a watermelon, choose one that is firm, heavy, and a little waxy (rather than dull). Look for a pale yellow color on one side of the watermelon, which indicates that the watermelon was allowed to ripen while still on the vine. The yellow part is where it was still on the ground. If the watermelon doesn't have one, it was picked before it was ripe, most likely. Watermelon that is ripe should be stored in the refrigerator, so that it will not over-ripen.
Watermelon can be cubed and kept in a covered bowl for kids and adults to grab for a quick and healthy snack. You can add watermelon to fruit kabobs too.
For more information:
Missouri Families website - Melons are a good value financially and nutritionally
MU Extension - Peaches: From Harvest to Health
Thursday, July 14, 2011
Cut back on sugar
Adults consume a whooping 22 teaspoons of sugar a day, which is equal to about 350 calories. That adds up to about 167 cups of sugar per year. Some teenagers may consume up to 34 teaspoons of sugar a day.
If 22 teaspoons doesn't seem like a lot to you, sit down and actually measure out 22 teaspoons of sugar. That's how much sugar most Americans are eating everyday.
We are all aware that certain foods contain sugar, such as brownies, cookies, cakes, regular soda, and candy. But what about canned salsa? What about pasta sauce? What about salad dressing? Sugar can hide in foods that we aren't aware, so you must read the food label to see how much sugar is in your favorite foods.
First, you can see how much sugar is in a food by looking at the listing for sugar in grams. To convert grams to teaspoons, divide by 4. This doesn't break down any natural sugar or added sugar, so you must look at the ingredient list to figure this out.
Some common sugars in the ingredient list:
fructose (natural fruit sugar)
lactose (natural milk sugar)
sucrose (table sugar made from fructose and glucose)
maltose (sugar made from grain)
glucose (simple sugar)
dextrose (a form of glucose)
Other sweeteners:
honey
syrup
cane
molasses
agave nectar
malt
juice
For example, if a breakfast cereal has sugar listed as the first ingredient, you know there is a lot of sugar in there because the ingredients are listed from most to least. If a cereal has sugar listed as the third ingredient, but also has corn syrup, honey, or other indicators of sugar listed right after that, then it also has a lot of sugar but it is disguised as different forms. Some organizations have recommended that food labels combine all forms of sugar on the ingredient list to make it easier to see just how much sugar that food has, but that hasn't been done yet.
Next time you are grocery shopping, look at some of the food labels and ingredient lists for foods that you didn't think had sugar, like pasta sauce. You will be surprised at the foods that do have some sugar in them.
High-fructose corn syrup (HFCS) has a bad reputation, but is actually very similar chemically to regular table sugar because it is also made from fructose and glucose. HFCS is cheaper and easier to add to foods, so that's why it is used readily. There is some small evidence that HFCS may affect sugar cravings and appetite control, or it may make the body store more fat. This research has not been proven because there is insufficient evidence of that at this time. Just like with regular sugar, it is best to limited HFCS.
Artificial sweeteners taste similar to sugar, but provide no sugar and no calories. Artificial sweeteners are determined to be safe by the FDA in moderate amounts. Some claim that artificial sweeteners make you crave sugar and there are some research studies to show that people who consume a lot of artificial sweeteners may inhibit weight loss. As with sugar, it is best to limit artificial sweetener as well. Examples are:
sucralose (brand name Splenda)
aspartame (brand name Equal)
saccharin (brand name Sweet N Low)
Stevia is a natural sweetener and is considered safe, but more research is needed to study it. Some brands can be somewhat bitter when used.
The USDA recommends that for a 2,000 calorie diet, you should eat no more than 10 teaspoons of added sugar daily. That does not include sugar from all sources such as natural sugar from milk and fruits, only added sugars.
The final issue is that sugar replaces other nutrient-dense foods in the diet, such as fruits. Sugar provides no nutrients, whereas fruit provides vitamin C, vitamin A, fiber, and other nutrients. According to USDA data, people who eat diets high in sugar get less calcium, fiber, folate, vitamin A, vitamin C, vitamin E, zinc, magnesium, iron, and other nutrients. They also consume fewer fruits and vegetables.
For more information:
American Institute for Cancer Research - The Many Names of Sugar
Center for Science in the Public Interest - America: Drowning in Sugar
If 22 teaspoons doesn't seem like a lot to you, sit down and actually measure out 22 teaspoons of sugar. That's how much sugar most Americans are eating everyday.
We are all aware that certain foods contain sugar, such as brownies, cookies, cakes, regular soda, and candy. But what about canned salsa? What about pasta sauce? What about salad dressing? Sugar can hide in foods that we aren't aware, so you must read the food label to see how much sugar is in your favorite foods.
First, you can see how much sugar is in a food by looking at the listing for sugar in grams. To convert grams to teaspoons, divide by 4. This doesn't break down any natural sugar or added sugar, so you must look at the ingredient list to figure this out.
Some common sugars in the ingredient list:
fructose (natural fruit sugar)
lactose (natural milk sugar)
sucrose (table sugar made from fructose and glucose)
maltose (sugar made from grain)
glucose (simple sugar)
dextrose (a form of glucose)
Other sweeteners:
honey
syrup
cane
molasses
agave nectar
malt
juice
For example, if a breakfast cereal has sugar listed as the first ingredient, you know there is a lot of sugar in there because the ingredients are listed from most to least. If a cereal has sugar listed as the third ingredient, but also has corn syrup, honey, or other indicators of sugar listed right after that, then it also has a lot of sugar but it is disguised as different forms. Some organizations have recommended that food labels combine all forms of sugar on the ingredient list to make it easier to see just how much sugar that food has, but that hasn't been done yet.
Next time you are grocery shopping, look at some of the food labels and ingredient lists for foods that you didn't think had sugar, like pasta sauce. You will be surprised at the foods that do have some sugar in them.
High-fructose corn syrup (HFCS) has a bad reputation, but is actually very similar chemically to regular table sugar because it is also made from fructose and glucose. HFCS is cheaper and easier to add to foods, so that's why it is used readily. There is some small evidence that HFCS may affect sugar cravings and appetite control, or it may make the body store more fat. This research has not been proven because there is insufficient evidence of that at this time. Just like with regular sugar, it is best to limited HFCS.
Artificial sweeteners taste similar to sugar, but provide no sugar and no calories. Artificial sweeteners are determined to be safe by the FDA in moderate amounts. Some claim that artificial sweeteners make you crave sugar and there are some research studies to show that people who consume a lot of artificial sweeteners may inhibit weight loss. As with sugar, it is best to limit artificial sweetener as well. Examples are:
sucralose (brand name Splenda)
aspartame (brand name Equal)
saccharin (brand name Sweet N Low)
Stevia is a natural sweetener and is considered safe, but more research is needed to study it. Some brands can be somewhat bitter when used.
The USDA recommends that for a 2,000 calorie diet, you should eat no more than 10 teaspoons of added sugar daily. That does not include sugar from all sources such as natural sugar from milk and fruits, only added sugars.
The final issue is that sugar replaces other nutrient-dense foods in the diet, such as fruits. Sugar provides no nutrients, whereas fruit provides vitamin C, vitamin A, fiber, and other nutrients. According to USDA data, people who eat diets high in sugar get less calcium, fiber, folate, vitamin A, vitamin C, vitamin E, zinc, magnesium, iron, and other nutrients. They also consume fewer fruits and vegetables.
For more information:
American Institute for Cancer Research - The Many Names of Sugar
Center for Science in the Public Interest - America: Drowning in Sugar
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