Great point brought up this morning in the studio about sugar, you have to know how much sugar you are getting throughout the day, period!! Not only do you have to watch the sugar like sweets and candy but more importantly you have to understand and know what sugar is in the products that you buy.
My rule of thumb for people who are STUCK, FRUSTRATED, DISGUSTED with how much body fat they have is to count how many sugar grams they consume in 3 days. You can eat what you desire but do not average more than 50g sugar/day
Depending on what body type you have could determine how much sugar you can get away with. I have a sweet tooth at 3 o’clock and like a drug-addict I need my sugar fix, but that’s not because I’m hungry, that’s because I’m just CRAVING!!
So what satisfy’s your sugar fix and how many grams does it take?
Mike’s Hard Lemonade
11.2 oz Serving (Bottle) Sugars, total: 30g Calories, total: 220 Calories from sugar: 120
How much Sugar is in one cinnamon roll?
Cinnabon Cinnamon Roll
Calories from sugar: 220
Sugars, total: 55g
Calories, total: 813
- Cinnamon Roll Cake for Breakfast – Quick and Easy (crazyadventuresinparenting.com)
One complaint I always hear about healthy eating is “it costs too much”
Way back long ago in the 1800’s when food was scarce we went to the grocery and got everything in BIG quantities in case it snowed or had a drought. Still today we have huge discount stores you save when you buy in bulk.
Back to reality now, if you over eat you will gain weight, gaining weight will make you obese and cause your body to break down starting with the bones and joints and ultimately the vital organs.
When you go to the grocery, DON’T buy so much food!!
You will save money and lose weight!! (3500 calories equals one pound)
Wait . . . but aren’t all sodas equally terrible? It’s true they all earn 100 percent of their calories from sugar, but that doesn’t mean there aren’t still varying levels of atrocity. Despite the perception of ealthfulness, fruity sodas tend to carry more sugar than their cola counterparts, and none make that more apparent than the tooth-achingly sweet Sunkist. But what seals the orange soda’s fate on our list of worsts is its reliance on the artificial colors yellow 6 and red 40—two chemicals that may be linked to behavioral and concentration problems in children.
- Zevia: zero calorie soda sweetened naturally with stevia (thismamacooks.com)
- Sunkist Orange put in a very dark place (timesunion.com)
3. Worst Drive Thru Shake: McDonald’s Triple Thick Chocolate Shake
32 fl ozs
27 g fat (16 g saturated, 2 g trans)
168 g sugars
Sugar Equivalent: 13 McDonald’s Baked Hot Apple Pies
- What is Really in a McDonald’s Hamburger? (brighthub.com)
- Health Group Says It Will Sue McDonald’s Over Happy Meals (dailyfinance.com)
All sugar is the same, white sugar, brown sugar, molasses, it all comes from either sugar cane or sugar beets. We manufacture corn for sugar and make artificial sweeteners (Phenylalanine and Aspartame) for products to add taste and freshness.
Common products with added sugar: (1 gram = 1 teaspoon)
- Chinese Fortune cookies one cookie 3.5 grams
- Baked beans one-cup serving 15 grams
- Ketchup single pack 4 grams
- Flavored Yogurt single serving size 24 grams
- BBQ sauce one-cup serving 9 grams
- “Reduced” salad dressings one-cup reduced-calorie French dressing 58 grams
- Lemonade single serving of the drink has almost 17 grams
- Caramel Flavored popcorn 18 grams per ounce serving.
- Granola bars 11 grams
There’s a natural sugar in fruit and plants called “fructose” which has gotten a bad name over the years. The body metabolizes sugar into glucose so the brain can use it for energy and if a body already has ample energy readily available then anything extra will be turned to triglycerides and fats by the liver. Fructose is easily converted to fat if not needed, which causes a problem for people who do not move alot or burn enough calories. Overweight to morbidly obese persons have free-flowing sugar in their bodies waiting to be used and the build up of high blood sugar will contribute to bone, joint and heart diseases. When I worked at the hospital my favorite patients to train were Type II Diabetics because 15mins of exercise helped control blood sugar and alleviate joint pain while burning calories to reduce fat stores and get them off medications. I had a blast!!
We manufacture sugar from plants and also use chemicals to make aspartame and phenylalanine (Equal, Nutrasweet and Splenda) which can increase desire for sweets, kill taste buds and decrease insulin absorption by the body and contribute to adult-onset diabetes.
Aspartame causes additional problems because of its chemical breakdown. A molecule of aspartame consists of two amino acids (phenylalanine and aspartic acid) linked by a molecule of methanol, the alcohol found in antifreeze. At 30C (86F), lower than body temperature, the three components come apart and each has distinctive effects. The methanol is metabolized in your body to formaldehyde and then to formic acid. Both of these are very potent metabolic poisons.
Phenylalanine and aspartic acid both mimic brain neurotransmitters. They can disrupt the balance of these chemicals, causing depression, seizures, memory problems and problems with concentration and learning. They may also be a factor in the development of neurodegenerative disorders like Alzheimer’s, Parkinson’s and ALS (Lou Gherig’s disease), as well as multiple sclerosis. (http://www.alive.com/)
I personally drink diet sodas with phenylalanine and I can’t pass them up when they are on sale, call it an addiction or craving, it doesn’t matter. I would rather choose natural fructose over any manufactured sugars because factories mean profit and profits for big companies are not always health conscious.
The choice is yours.
Pick your poison.
- The Claim: Artificial Sweeteners Can Raise Blood Sugar (nytimes.com)
- Top Reasons for Avoiding Artificial Sweeteners (healthmad.com)
- Sugar Swap (lifescript.com)
- Are Sugar Free Sweeteners Safe? Part 1: Aspartame (food-facts.suite101.com)
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