My Previous post covered how sugar affects the body and the recommended daily intake of sugar. Let’s recap: Women should stay UNDER 24 grams (6 tsp) and men should stay UNDER 36 grams (9 tsp) a day. The average daily intake of sugar on the Standard American Diet is 100-150 grams A DAY…. ( ½ -1 CUP!!)
It can be difficult to accurately track the amount of sugar you consume. Many manufacturers like to use tricky names for sugar, sugar alcohols and artificial sweeteners. Let’s discuss some of those “hidden names” and just HOW MUCH SUGAR is on some of the foods we may frequently consume.
First, let’s look at some “common items” and the amount of sugar in each one….
· 1 can of Coke = 10 tsp (39 GRAMS)
· 1 can of Pepsi = 10 tsp (39 GRAMS)
· 1 can of MOUNTAIN DEW = 11 tsp (46 GRAMS)
· 1 HAM SANDWICH = approximately 2.5 tsp (10 GRAMS)
· BIG MAC, LARGE FRY & LARGE COKE = 23.75 tsp (95 GRAMS)
· WHOPPER, LARGE FRY, & LARGE COKE = 28.25 tsp (113 GRAMS)
· LUCKY CHARMS ¾ CUP & 1 CUP OF 2% MILK = 5.75 tsp (23 GRAMS)
· MCDONALDS LARGE SWEET TEA =9.5 tsp (38 GRAMS)
We also touched on how/why manufacturers HIDE sugar in many products. The grams of sugar listed on the nutrition label include both natural sugars, from fruit or milk, AND added sugars.
The first item: Total Sugars includes sugars naturally present in many nutritious foods and beverages, such as sugar in milk and fruit.
The next item: Added Sugars includes sugars that are added during the processing of foods (such as sucrose or dextrose), foods packaged as sweeteners (such as table sugar), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices.
Diets high in added sugars can contribute HEAVILY to chronic health conditions OR set the foundation for the development of them. It also makes it difficult to stay under the daily recommended sugar intake. Unfortunately, The FDA allows for up to a 20% margin of error for the information stated on the label. Meaning that there could be 20% MORE sugar than what is reported.
I often hear, “I’m not worried about it, I drink DIET SODA, so I am not taking in a lot of “sugar”…..right?” The consumption of ASPARTAME (which is in ALL Diet soda’s as well as Coke and Pepsi ZERO) is phenylalanine and aspartic acid. These chemicals break down in the body into two amino acids and methanol. The methanol is further broken down into formaldehyde and stored in various tissues of the body. *
Artificial sweeteners were invented to taste like sugar but have little calories; the goal was to have a sweetener that we could eat more of without developing diseases or gaining too much weight. However, artificial sweeteners have been proven to have negative effects on the body and brain that sugars do not. Our brains, stomach microbes, and pancreases process artificial and real sugars differently. Artificial sweeteners should be consumed in moderation because they “trick” our brains and bodies—which can have negative health consequences.
Formaldehyde, Aspartame and migraines: a possible connection
Since many people believe that artificial sweeteners are the “best alternative” in place of processed sugar. So let us take a brief look at the issues that have been linked to these options.
Aspartame (BLUE aka Equal)- Headaches, dizziness, depression, ADHD, Alzheimer’s, Multiple Sclerosis, Lupus, Cancer
Saccharin (PINK aka Sweet N Low) -Headaches, respiratory issues, skin rash, diarrhea, possibly carcinogenic.
Acesulfame-k- Consists of a potassium salt containing Methylene Chloride which is a known carcinogen. Other related issues: headaches, depression, nausea, mental confusion, liver and kidney effects, cancer. (This is in COKE ZERO, PEPSI ZERO, DIET MOUNTAIN DEW, BARQS DIET RB, SPRITE ZERO, etc.)
Sucralose (YELLOW aka Splenda)-Synthetic, actually it was discovered while they were trying to develop an insecticide. Increases blood glucose, increases insulin levels.
Stevia (GREEN aka Stevia) – Diarrhea, may lower blood pressure, and possibility of allergic reaction as it is plant derived.
For those who want to reduce their sugar intake, OR stop processed sugar altogether… A “Sugar Detox” is the next step. It can take several days for sugar to be cleared from the body. YOU NEED TO KNOW WHAT YOU’RE GETTING IN TO!
We discussed that sugar works on the same receptors in the brain that opioids do…… so it goes without saying that detoxing off sugar may cause similar symptoms of detoxing off opioids!
· INTENSE SUGAR CRAVINGS STOMACH CRAMPS
· HEADACHES DEPRESSION
· MUSCLE ACHES JOINT PAIN
· NAUSEA SWEATS
· IRRITABILITY ANXIETY/PANIC ATTACKS
*AS WITH OPIOID WITHDRAWALS, THE DETOX PERIOD CAN LAST 2-7 DAYS!!!
Things you can do to minimize these symptoms: Sauna, Detox Baths, Activated Charcoal, HYDRATION (water, NOT CAFFEINE) Detox tea, essential oils (for lymphatic drainage and/or headaches, muscle cramps, Mood, etc)
What can you use in place of processed sugar?
The best options are ALWAYS NATURAL: HONEY AND MAPLE SYRUP are both preferable over cane sugar. STEVIA or Monk Fruit is the best option as far as artificial sweeteners go. (Because they are derived from natural sources.)
Additional benefits derived from HONEY: antioxidants, can lower triglycerides, antiseptic and antibacterial properties. When added to therapeutic Tea, this can enhance the overall effectiveness of the blend.
Additional benefits of Maple Syrup: natural antioxidants, zinc, magnesium, calcium, and potassium. Can Also be added to Tea to enhance therapeutic properties.
In Closing, I am adding a list of some common names for sugar that can may be used on a label. A general rule is if it ends in ‘ose’ or ‘tol’ is it likely sugar, a sugar derivative or a sugar alcohol.
The FDA definition of “added sugars”:
According to the FDA, added sugars includes sugars that are either added during the processing of foods, or are packaged as such, and include sugars (free, mono- and disaccharides), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices. This definition excludes fruit or vegetable juice concentrated from 100 percent fruit juice as well as some sugars found in fruit and vegetable juices, jellies, jams, and fruit spreads, as well as concentrated fruit or vegetable purees and pastes.
Some Names For SUGAR
· HYDROGENATED START HYDROLYSATES
· COCONUT SUGAR
· BROWN SUGAR
· MAPLE SYRUP
· RAW SUGAR
· BROWN RICE SYRUP
· CORN SYRUP
Stop by the shop Thursday August 31 at 5 pm and we will continue the discussion…