Is Sugar Hiding in Your Diet?In last week's article, we explored the growing problem of type 2 diabetes, also known as adult-onset diabetes, and we discussed some strategies for preventing this very avoidable disease. One very obvious way to prevent this debilitating and life-threatening condition is to reduce your sugar intake.
Students in French culinary schools are taught this almost immediately – the human palate loves fat and sugar. Food companies know this too. Processed foods and drinks contain surprisingly high levels of sugar (often disguised as corn syrup, evaporated cane juice, dextrose, etc…) Be aware of products that boast FAT-FREE or Reduced Fat – often they increase the sugar to make up for the loss of tastiness fat provides.
One teaspoon of granulated sugar = 4 grams of sugar. So for example, a product containing 16 grams of sugar is equal to about 4 teaspoons of granulated sugar – and that is PER serving. Americans now consume 19 percent more sugar than we did in 1970.
The American Heart Association recommends men limit added sugar to 36 g, or 9 tsp., per day and that women limit added sugar to 24 g, or 6 tsp., per day. These limits only pertain to added sugars, not sugars that occur naturally in foods, like fructose in fruit or lactose in milk. The average American consumes 21 tsp., or 84 g, of added sugar daily, which is much more than recommended here.
Instead: Try some mineral water, club soda or seltzer sweetened with 1-2 tbsp. of pure fresh squeezed juice, or try adding 1-2 tbsp. of Knudsen's Organic Pure Black Cherry Juice. Or you can opt for iced tea or iced coffee and bring your own sweetener with you – stevia is our choice – a natural non-caloric sweetener derived from a South American plant that has been used for centuries.
Good Morning Protein: Skip the glazed donut at 10 grams of sugar and that milkshake posing as a caffè latte grande (17 grams of sugar), and opt for a start to your day that doesn't send your blood sugar into orbit.
According to an experiment at University of Missouri with women ages 18-20, participants who ate protein in the morning had reductions in their "cravings-related" brain activity, and increased levels of a hormone associated with satiety. They snacked less on fatty foods in the evening, as compared to those who ate cereal or nothing.
Instead: A 1:1 protein-carb combination gives your body a nice slow burn, so that you won't be running for another caramel latte an hour after breakfast. Try poached eggs on spinach or a veggie egg white omelette with one piece of whole grain toast. On the run: grab a plain Greek yogurt and sprinkle in some walnuts and blueberries.
Fruity Finishes: We all love dessert. Nothing says "I'm worth it," like a little dose of chocolatey goodness after dinner. But you can have sweetness without blowing a week of watching it.
Instead: Go for a piece of angel food cake with berries and a teaspoon of chocolate syrup drizzled over. Or try this MINTED CITRUS SALAD (which is also great for breakfast with yogurt).
Use a serrated knife to remove peel and pith from fruit. Hold fruit over a bowl (to catch any juice) and cut into segments (remove all membranes).
Add fruit segments to bowl, stir in mint, cover and chill. Optional: serve with crushed walnuts on top.
Like most things in life, your vigilance is what will make a difference when you embark on any lifestyle change. And we here at THN think you are worth it.