Sugar Facts you Need to KNOW!

Sugar is blamed for everything from diabetes to cavities.  How do you know if you are getting too much? Surveys have found that the average American consumes around 22.2 teaspoons of added sugar every day. According to the new guidelines, we should really be eating a fraction of that amount. The recommended sugar intake for adult women is 5 teaspoons (20 grams) of sugar per day; for adult men, it’s 9 teaspoons (36 grams) daily; and for children, it's 3 teaspoons (12 grams) a day. (why do men always get more?)

Almost a quarter of the calories in the average American’s diet comes from sugar.  Also, sugar can be found on labels by 30 different names!

Not All Sugar Is Bad
Naturally occurring sugars in fruits, vegetables, low-fat dairy and whole grains don't need to be avoided, and they make up part of a healthy diet, says lead author Rachel K. Johnson, PhD, MPH, RD, associate provost and professor of nutrition at the University of Vermont in Burlington. Even the occasional soda isn't a bad thing. "We're not saying that you should eliminate sugar from your diet or that you can't have sugar-sweetened foods," she says. But when you can't stay within the recommended sugar allowances, you need to make up for it with extra exercise. And rather than waste your sugar intake on sodas and other empty calories, she adds, "use it in a way that enhances the flavor and palatability of already nutritional foods like flavored yogurt or flavored milk."

The American Heart Association has compiled a list of a few common processed food items, and their average levels of total and added sugars, based on the U.S. Department of Agriculture's Nutrient Database:

Plain bagel: 5.05 grams of sugar, 4.8 of which are added
Whole-wheat bread (one slice): 5.57 grams of sugar, 5.0 of which are added
Regular sodas: 8.97 grams of sugar, all of it added
Fruit punch: 11.29 grams of sugar, 4.4 of which are added

Bowl of corn flakes: 6.11 grams of sugar, all of it added

Fruit-flavored yogurt: 19 grams of sugar, 11.4 of which are added

Italian salad dressing: 8.85 grams of sugar, 6.9 of which are added

Fruit cocktail canned in light syrup: 13.93 grams of sugar, 6.4 of which are added

Smooth peanut butter: 9.22 grams of sugar, 3.1 of which are added

Granola bars: 21.8 grams of sugar, 20.4 of which are added

Low-sodium spaghetti sauce: 11.57 grams of sugar, 6.5 of which are added.

Watch your own "added" sugars. While it's important to avoid added sugars in processed foods, you should also limit the amount of sugar you add at the table, whether it's table sugar (4.7 grams of sugar per teaspoon), maple syrup (2.8 grams/teaspoon), or honey (3.8 grams/teaspoon).

Sugar Promotes Aging in General

Sugar not only binds to proteins in the skin, it attaches to other proteins through a process called glycation. Experts believe that sugar glycation of proteins increases the risk of diseases like heart and blood vessel disease, Alzheimer’s disease, peripheral neuropathy, some eye diseases and cancer. It partially explains why diabetics who have more glycated proteins are at greater risk for these diseases. To protect yourself, cut back on sugar and processed carbs. Replace them with more fruits and vegetables.

Sugar Fuels Cancer Growth

Does cancer have a sweet tooth? A number of studies have linked a high-glycemic diet of processed carbs and other foods that raise blood sugar levels rapidly with a greater risk of some types of cancer including colon cancer, uterine cancer, breast cancer and pancreatic cancer. In addition to the direct effect sugar has on cancer cells, diets high in sugar and processed carbs stimulate more insulin release. Insulin is a growth factor that fuels the growth of cancer cells. If you’re concerned about your risk for cancer, cut back on processed foods and eliminate refined sugar.

Brown Sugar and Raw Sugar Are Still Sugar

Some people think brown sugar and raw forms of sugar are better for them. Brown sugar looks brown because it contains a little more molasses, but don’t use that as an excuse to eat more. The molasses adds a little calcium, magnesium, potassium and iron but not enough to make a difference. It still causes the same insulin surge as white sugar. Get your calcium, potassium, magnesium and iron from other nutritious sources.

Sugar is Addictive

There is evidence in animals and humans that sugar activates reward centers in the brain and boosts levels of “feel good” neurotransmitters like dopamine. That keeps you coming back for another sugar “fix,” especially if you’re stressed. Sugar addictions can be broken. The best way to kick the habit is to gradually replace processed carbs and refined sugar in your diet with whole foods. You’ll be weaning yourself off of sugar and replacing it with healthy, unprocessed foods. It may take several weeks to months to stop craving sweets, but you’ll gradually lose your taste for them. Don’t be surprised if you feel and look better too.

References:

Rodale.com

Women’s Health Magazine. “Curb Your Sweet Tooth”
Natural News. “Ten Studies Showing the Link Between Sugar and Increased Cancer Risk”
Life Extension Magazine. “Prevent Glycation-Induced Skin Aging with Topical Nutrients”
Neurosci Biobehav Rev. 2008; 32(1): 20-39.

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Free Food!

Free Foods are foods that 80 to 95% water and do not impact your blood sugar!  The following foods are free foods so PILE them up on your Plate!

celery
cucumbers
tomatoes
spinach
salad greens
asparagus
broccoli
mushrooms
green beans
red bell pepper
carrots
cantaloupe
oranges

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Eat your Fruits & Veggies!

Fruits and veggies are high in nutrients and low in calories.  The offer an assortment of vitamins and minerals and have fiber!

Fruits and veggies contain phytochemicals which are produced in plants to protect them against environmental elements such as the sun and parasites.  They help plants survive and thrive and do the same for us.  The four primary ways they protect the human body are:

1.       Offer inflammation protection

      2.       Provide robust antioxidant power
      3.       Provide immune boosting activity
      4.       Help detoxification systems

Three phytochemicals you need to know about!

1. Lycopene – makes tomatoes red – protects against free radicals and oxidation.  It also protects the prostate the most zealously.  Lycopene is not affected by cooking the tomatoes.
2. Anthocyanins – blueberries – have antioxidant power – fights inflammation. 
3. Sulforaphane – broccoli – anti-cancer compound – antioxidant- boosts detoxifying enzymes systems.  Cauliflower, cabbage, kale, Brussels sprouts and collards.

Foods that provide the most potent antioxidants include red onions, tomatoes, broccoli, brussels sprouts, red bell peppers, garlic, dark leafy greens, apples, red grapes, berries, pomegranates, cherries, oranges plums, black beans, kidney beans, tea and dark chocolate. 

Five Rules to Follow at the Salad Bar

1. Begin with a base of healthy greens – romaine, spinach, mescaline
2. Add as many richly colored fruits and veggies as possible – red onions, carrots, broccoli, tomatoes, bell peppers, olives, berries, cantaloupe and red grapes
3. Always include approximately 3 oz of healthy lean protein for longer lasting appetite control – this is about the size of your palm.  Skinless turkey or chicken, hard boiled eggs or low-fat cottage cheese.  Fish and shrimp are good choices as well. 
4. Top your salad with the dressing known to protect your health and heart – olive oil and vinegar  – do not choose fat free or creamier varieties.
5. Avoid the White Stuff – pasta salads, potato salad, croutons, etc. 

PLAN OF ACTION – Eat your fruits and veggies

VEGETABLES

·         Consume five or more servings a day – the more the better

o   A serving is ½ cup of any vegetable, except dark leafy greens

o   For dark leafy greens, one serving is one cup uncooked

o   Dark leafy greens are the most nutrient dense, disease protective foods

·         Focus on the superstars – cruciferous veggies – cabbage, kale, broccoli, cauliflower, Brussels sprouts and collards, carrots, garlic, onions, leeks, tomatoes, asparagus, sweet potatoes, dark leafy salad greens & red or orange bell peppers.

·         Fresh or frozen – avoid canned except for canned pumpkin or tomatoes

·         Minimize starch, high glycemic vegetables – potatoes, parsnips, corn

·         Snack on fresh veggies

·         Cook veggies by steaming, pan sautéing or roasting.

FRUIT

·         Strive for two or more servings of fruit a day

o   A serving is ½ cup of fresh or frozen, ¼ cup dried.

o   If diabetic, limit to 2 servings and avoid dried fruit

·         Concentrate on the superstars – berries, cherries, plums and whole citrus, cantaloupe, red and purple grapes, peaches, apples, and pears

·         Enjoy fresh or frozen with no added sugar

·         Avoid canned fruits

·         Choose fresh fruit for dessert.

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