Samantha Cassetty, MS, RD, argues that sugar abuse (and many myths that come in handy) is nothing new, but we are seeing it on a larger scale today from social networks. He explains that as fat-free diets began in the 1990’s, companies needed to find ways to make their products taste better — because who wants to eat a fat-free cake? “As a result, sugar was often used instead of butter or oil to get the flavor of packaged foods without adding any grams of fat,” Cassetty says. “Unfortunately, after five to 10 years of everything low in fat and increased sugar intake, research began to show that this type of intake could lead to significant health problems.” Some of these adverse health outcomes, according to Cassetty, include increased inflammation, high triglycerides, low levels of HDL cholesterol, type 2 diabetes, and more.
“Since then, we’ve seen a lot of research highlighting the fact that the types of fats you eat are important and can be nutritious – just imagine how much extra virgin olive oil is so important in the Mediterranean Diet,” says Cassetty. “We also started to consider all the subtle sources of sugar in our diet. In fact, the nutrition facts label was recently updated to show the amount of sugar added to food labels – and all of a sudden, you can see that there is added sugar in everything. Think of soups, ketchup, cakes, and even foods that we often wear halo for health, such as barley milk. “
This set of added sugar content that came into effect in 2020 sent a new wave of sugar haters comparing bananas to donuts and encouraging the consumption of low-sugar and low-carbohydrate foods. Although Cassetty says we need to adhere to the US Dietary Guidelines that recommend women consume less than six teaspoons (25 grams) and men less than nine teaspoons (36 grams) per day, it is important to develop a good understanding of sugar to make it. wise decisions about sugar consumption while feeling empowered always enjoy eating innocently. Note: An ingredient should never be considered “good” or “bad” – it’s just food. Here, we asked Cassetty to choose a few popular sugar stories to help you do just that.
Myth # 1: Fruits contain sugar, which means they should be eaten in moderation
“I can’t stress enough that there is a big difference between natural and added sugar,” says Cassetty. “Fruit sugar is naturally produced and comes with vitamins, minerals, fiber, and antioxidants. Then when you consider how eight out of 10 Americans do not eat enough fruit, this story is very bad because most people lack many beneficial nutrients.
Cassetty says that all fruits are tasty and nutritious. His personal favorite? “I really like Zespri Sungold Kiwis. This fruit is sweet and sweet and meets 100% of your daily vitamin C needs in one meal.” Skincare mavens know this vitamin is essential for the production of collagen and glowing skin, and also (as we well know) is essential for a strong immune system.
Cassetty also claims that watermelon gets bad rap in circles of toxic food culture because of its location in the glycemic index, but says it is 90 percent water, which contributes to the proper transfer required to maintain good energy levels and concentration. “It also contains a unique compound called L-citrulline, which is associated with reducing muscle pain after exercise,” Cassetty says. In fact, the list goes on and on with all kinds of fruits — yes, even some “high sugar” like grapes and bananas. “I really like fruit, and I don’t worry about using it,” says Cassetty. “I always add that carbohydrates are team players, and I like to harmonize dried pairs with fruit. You get vitamin C and all these fiber from fruit, as well as a few grams of protein and fiber, as well as magnesium and ALA omega-3s for plants. from walnuts. “
Myth # 2: Fake Sweet is the best alternative to the real thing
Since artificial sweeteners such as Splenda and aspartame are new to the themes of culinary science and food, it has taken some time for research to be established. Although a nutrition label can make a diet soda or dessert packaged without sugar seem like the best option, Cassetty says he is not very sure. “I tend to avoid artificial sweeteners most of the time, including the ingredients in the yellow packs that are usually in nutritional drinks,” he says. “They cut down on added sugar at that time, but over time, studies have suggested that they may impair your body’s insulin response which can lead to a higher risk of type 2 diabetes.”
Cassetty says that although these drinks have been promoted to help control blood sugar and overall health, emerging research suggests they may do the opposite. He notes that most of the research done is pathological, meaning that the organs show connections rather than causes — and adds that there are many studies pointing in the same direction at this point that the organs are probably true. Although Cassetty points out that for some, choosing a daily diet for a period of time may be helpful if you are trying to stop sodas and usually consume several servings a day, it is best to avoid artificial sugar altogether. Plus, there is more satisfaction in getting a favorite dessert made with real sugar, right?
Myth # 3: The natural sugar found in foods such as honey and maple syrup is not considered your overall sugar intake.
This of course in one of the main stories of sugar — there is a lot of confusion surrounding the natural sweetness of the fruit. Maple syrup, honey, and more recently, date syrup, has been described as a “health alternative” instead of refined sugar. Cassetty says that these types of sweets are what he personally finds most often when treating his cup of coffee in the morning or giving him oatmeal strength, as they are healthier. for a certain degree due to its antioxidant content and the presence of bioactive substances. However, according to Cassetty, these sweeteners are still counted in your daily intake of added sugar and should still be eaten in moderation.
“I focus more on general ingredients on the food label on where the sugar source comes from,” Cassetty says. “I look forward to seeing it made from many foods and what the amount of added sugar is.” He says a good example of this is the fruit bars of That’s It. While the sugar content may appear high, it is made without any added sugar and the only ingredient is fruit, so it is a great choice for snacks wherever you are that will not be associated with your sugar intake. However, packaged cookies — yes, even if they are vegetarian and / or gluten-free — will be included in your sugar intake if there is sugar, maple syrup, honey, or any other sweetener.
Cassetty also mentions that people often forget about the most common natural sugar: lactose, which is found in all dairy products. (And similar to the natural sugar found in fruit, lactose is not associated with adverse health effects that added sugar is.) He says, however, that delicious yogurt can also be one of the biggest culprits in terms of added sugar, so be sure to check the label for products that have low sugar. Siggi’s favorite brand is because he says it is the only major brand of yogurt he knows that has a variety of options where sugar intake is controlled. There should be only a few extra grams of lactose, so beware of labels that contain more sugar or more than a teaspoon of ice cream.
Myth # 4: Using anything with sugar will send my blood sugar into a roller coaster
Not true. “First and foremost, the response to blood sugar varies from person to person,” says Cassetty. “Regardless of your body’s response, I’ll repeat that carbs are the team’s players. Whether oatmeal or a piece of fruit, just harmonizing with all other foods – especially those with protein, fat, and / or fiber – is a good strategy. if you are trying to control blood sugar.
How to control your sugar intake without worrying
If you have not been told that you should be concerned about your blood sugar by a health professional but still think you may be exceeding your daily sugar recommendation more often than not, Cassetty believes in a simple (but personal) approach to sugar management. . “My job is very focused on the client, so people decide for themselves how much sugar they want to consume. That being said, excessive sugar intake can be linked to everything from mental health conditions to stomach pain,” says Cassetty. “I like to suggest a down-to-earth approach where I have people thinking about the foods they consume most of the time. These are usually sugary drinks such as soda, ice tea, or elegant coffee as well as snacks, granola bars, cereals. , and delicious yogurt. ”
From then on, Cassetty recommends switching to some of these foods, such as changing the gums and eating unsweetened dried fruit a few days a week to give you that sweetness and texture without added sugar or mixing 75% of your favorite sugar cereals with 25 percent of cereal-free cereal until you can get a ratio of 50-50 or even less. He says your taste buds can change, and taking a drop technique can help control added sugar to be a very difficult task.
“Also, remember that your health does not depend on one factor,” says Cassetty. “It’s not just about sugar. Eating a balanced diet on a regular basis to keep energy and prevent premature hunger is important, such as listening to your feelings of hunger and satiety to stay the rest of your meal. and exercise stress management because it can be very difficult to control your sugar intake if you do not sleep well or do not have the tools to deal with stress. ” Talk about the words of its existence.
Oh news! You look like someone who loves free exercise, discounts on high quality healthcare brands, and exclusive Well + Good content. Sign up for Well +, our online community of health professionals, and unlock your gifts instantly.