Trying to limit your sugar intake? Then watch out for the numerous names that sugar takes. In addition to names that contain the word “sugar”, look for the following on food labels: Corn syrup, high fructose corn syrup, evaporated cane juice, honey, maple syrup, sucrose, glucose, dextrose, fructose, maltose, and lactose. Sugar alcohols are also common ingredients in some foods, so look for the following: sorbitol, maltitol, xylitol, mannitol, erythritol, isomalt, hydrogenated starch hydrolysate, and lactitol. Although sugar alcohols are lower in calories than other sweeteners, they can cause gastrointestinal discomfort in some people.
Sugar's Many Names
I frequently get questions about what is the best fruit to eat. Although there are many good choices, berries stand out for a number of reasons. They are rich in a specific flavonoid which acts as an antioxidant and is beneficial for disease prevention, including cardiovascular disease, cancer, and inflammation. [1] They also have a low glycemic index which means that eating berries will not spike blood sugar as much as eating other fruits, such as melon or pineapple. Keeping blood sugar (or blood glucose) stable throughout the day helps maintain energy levels and reduce cravings for carbohydrates. Berries, especially strawberries, are a great source of Vitamin C while raspberries and blackberries are an excellent source of dietary fiber. [2] Recent research also indicates that blueberries contain compounds that are beneficial for brain health in both children and adults. [3]
[1] Zafra-Stone S, Yasmin T, Bagchi M, Chatterjee A, Vinson JA, Bagchi D. Berry anthocyanins as novel antioxidants in human health and disease prevention. Mol Nutr Food Res. 2007 Jun;51(6):675-83. Accessed online, 28 July 2013.
[2] Nutritiondata.self.com. Accessed online, 28 July 2013.
[3] Link to ongoing and recent studies: Accessed 28 July 2013.
Berries: The Best Fruit?
Part 1 of a Series on Weight Loss
My husband recently asked me how long he would need to exercise to burn off the calories consumed in a brownie. The simple, but incorrect, answer would be to burn the same number of calories that were in the brownie. This math doesn’t work when talking about food and exercise because human physiology is far more complex than simple math. It is first important to understand that eating something sweet, such as a brownie, spikes blood sugar. A spike in blood sugar causes the body to store fat, so the body stores that brownie as fat. [1] When exercising, our bodies use a combination of both fat and carbohydrates as fuel. As a result, when we exercise and burn the same number of calories as we consume, we are only burning a part of those from the fat we stored.
[1] Guarente L and Picard F. Calorie Restriction—the SIR2 Connection. Cell. 2005 Feb;120(4):473-482. Accessed online, 28 July 2013.
Calories Burned
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Calories Consumed
