After my last post I want to make it clear that I’m not promoting artificial sweeteners over real sugar. In fact I probably tell one patient a week to switch from diet _________ to regular. Once they switch then I will work on decreasing their overall sugar intake. Aspartame is at the top of my list of bad sweeteners because it’s addictive, neurotoxic, and drives your appetite. You may wonder why it’s sold to millions of Americans daily. This is a perfect example of how corporations and the FDA do not always have your best interest in mind. You can read more at the history of aspartame approval.
The World Health Organization (WHO) has come out with a recommendation that 5% of your total calories should come from sugar. That doesn’t sound like much but if you eat 2,000 calories a day that’s still 100 calories of sugar which is 25 grams. Well how much is 25 grams of sugar? Sugarstack.com to the rescue:
One cube is 4 grams so even the 12 ounce can has too much sugar for the day.
I did not want to only pick on the pop drinkers so this one is for all my caramel macchiato with…. friends.
And this is for those who would NEVER drink pop but enjoy plenty of other sugary drinks.
Patients always ask me, well what about juice? The above picture is why I say no.
None of these drinks were under the recommended amount
Moral of the story is drink water not pop, juice, vitamin water, sugary coffee, energy drinks, kool-aid, and etc. They are loaded with sugar, addictive, lack nutrients, and hide way too many hidden calories. To read more about WHO’s recommendation follow this link: 5% of Calories Should Come From Sugar
The FDA plans to update the current food label to make it easier to read with special attention paid to total calories and a new line called added sugar. They also hope to change the serving size to reflect how much people are really eating. This is a positive step towards a better label. The order of macronutrients; fats, carbohydrates, and proteins are in that order because fats are considered the largest health risk followed by carbohydrates and proteins. I would put carbohydrates above fats, keep the added sugar label, and add a new line that tells you the glycemic load. The current proposed changes will take years to take place. Athough I wish the FDA would have done more, some progress is better than no progress.
To read the full article go to:
Food labels to get first makeover in 20 years with new emphasis on calories, sugar.