Busting Sugar Myths | Fact or Fiction

by Fitness Contributor | Nov 29, 2016 | All, Nutrition

Fact or Fiction?

There are lots of myths about sugar out there, which of them are fact and which are fiction? Find out what our registered dietitian has to say!

This article was contributed by Debbie J., MS, RD

What is Fact and what is fiction?

How do you know what is fact or fiction? There are many myths out in the world that provide readers just like yourself with false information. Luckily for you, we are here to help crack those myths specifically about sugar. Is all sugar bad? Does sugar cause diabetes? Find out more of what is fact and what is fiction about sugar.

FICTION: Sugar causes diabetes in adults.

The reality is that type 2 diabetes occurs mostly in genetically predisposed individuals who are overweight, consume excess calories (from all sources), and lack exercise. One food type is linked to a greater risk of developing type 2 diabetes: sugar-sweetened beverages. Sugars, both natural and added, are ‘simple’ carbohydrates with a 1 or 2-unit basic structure that the body easily digests. Carbohydrates that are ‘complex’ are made up of many strands of the same units. Although starches often don’t taste sweet, they break down during digestion and enter the bloodstream as sugar. One does not need to eat an excess of sugar to have high blood sugar or over-consume calories.

FACT: Sugar has the same number of calories, no matter the source.

Gram for gram, sugar units provide the same energy potential: 4 calories per gram — regardless of the specific molecule: sucrose (table sugar), fructose (fruit sugar), lactose (milk sugar), galactose, maltose, etc. When looking at the form of sugar, say a teaspoon of table sugar versus a teaspoon of honey, the sugar content will vary only slightly (4 grams & 5 grams, respectively) because of the difference in each source’s structure, air, and moisture, but the calories per gram of sugar units remain the same.

FICTION (MOSTLY): If sugar is added from a natural source it’s fine.

It really depends on the quantity and amount of processing. An all-natural candy bar with molasses, caramel, and honey can still contain a whopping 25 grams of sugar, none of which provide significant nutrients. They are considered “empty calories,” as the sugars are generally concentrated or extracted without their related nutrients. It’s the sugar’s whole source, as in the milk or the fruit, which provides nutrients and makes the sugars they contain justifiable.

Food for Thought

Fructose (fruit sugar) in a sports drink as sweetener is still an added sugar and provides only calories. Why would that be fine? A competitive athlete might need the calories without the fruit source’s solids or gut-irritating acid. Maybe he/she will drink more of a flavored beverage than plain water, improving his/her hydration.

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FICTION: I don’t eat sweets of any kind so I can’t consume too much sugar.

Passing by every dessert known to man could still enable you to consume too much sugar from hidden sources such as salad dressings, dips, marinades, sauces, beverages, spreads, and bakery products (breads, rolls, crackers), as well as large or multiple servings of fruit and milk products. Imagine a day’s intake of flavored instant oatmeal, fruit, milk, mocha coffee, protein bar, salad, chicken tenders w/honey mustard dressing, fruit smoothie, teriyaki beef bowl, and flavored yogurt. In this example, one could still eat more than ¼ of their carbohydrates as sugar and over the recommended 10% of calories from added sugars.

FACT: Some sugar in the diet is okay.

After nutritional needs are met from wholesome low-calorie foods, the remaining food items to meet energy demands can be from discretionary fat, sugar or alcohol sources. The base of the diet (along with whole grains, lean proteins and plant fats) should generally contain fruits, vegetables and milk products, which then will provide natural sugars along with the nutrients found in those foods, such as Vitamins A and C, protein, fiber, calcium, magnesium, phosphorus and potassium. Besides, what fun is a birthday party without cake?

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Sources:

Intake of fruit juice and incidence of type 2 diabetes: a systematic review and meta-analysis. B Xi, et al. PLoS One. 2014 Mar 28; 9(3): e93471.
The sugar-sweetened beverage wars: public health and the role of the beverage industry. Welsh JA, Lundeen EA, Stein AD. Current Opinion in Endocrinology, Diabetes and Obesity. 2013 Oct;20(5):401-6.
American Heart Association “Sugar 101”
American Diabetes Association “Diabetes Myths”
2015-2020 Dietary Guidelines “Key Recommendations”

Turn Back Time With an Anti-Aging Diet

by Fitness Contributor | Nov 4, 2016 | All, Nutrition

This article was contributed by – Debbie J., MS, RD

Turn Back the Clock

If you enjoy gaining an “extra” hour when Daylight Savings Time ends, how about gaining some extra quality years on your life? Slowing the aging process is more than a dream or fictional fountain of youth. Theoretically, it can be done by reducing cell division and promoting cell rejuvenation and regrowth. Beyond the cellular level, aging is also about the health status of your mind and body.

You Are What You Eat

What you eat significantly impacts your body. American diets are generally too high in omega-6 fatty acid sources (pastries, beef, chicken, fried foods) and high refined sugar foods (sodas, candy, cake, doughnuts), while low in omega-3 fatty acid sources (salmon, soybeans, walnuts, flax seeds). This imbalance may trigger inflammation (think irritation, not swelling). Over the years, inflammation negatively impacts nearly all body functions, which can trigger chronic diseases, such as diabetes, obesity, neurodegenerative diseases and autoimmune disorders.¹

Brain deterioration may result from insufficient or too much trace minerals. The main causes of brain deterioration are tissue damage, cell death and the influence of certain enzymes. Brain cell DNA is also susceptible to damage by oxidation. This damage to DNA plays a role in Alzheimer’s dementia.²

Additionally, oxidative stress decreases nitric oxide (NO), which normally increases blood flow to skeletal muscle, enhances glucose uptake and impacts insulin action. Increased oxidative damage is a major underlying cause of decreased skeletal muscle strength and mass with age. Furthermore, it is also a contributor to age-accelerated vascular injuries and eye problems.

To summarize, nutritional anti-aging goals are to (1) prevent chronic disease (primarily inflammation), (2) preserve brain function, and (3) maintain muscle tissue.

If your concern with aging is wrinkles, check out these helpful tips.

What Can You Do?

Antioxidants to the rescue! Because of their scavenger activity, some antioxidants are known to be neuroprotective. Eating an ample diet of antioxidant-rich fruits, vegetables, legumes, nuts and seeds, (complemented by whole grains, seafood, lean meats, and milk) will also help protect against other aging effects caused by oxidative damage. To optimize brain function, have adequate but not excessive iron, copper and zinc. To do so, try to eat beans, seeds, mushrooms, dark leafy greens, whole grains, lean meats and oysters.

While you may want to seek out a sole dietary gem, don’t focus on individual foods, but on your overall diet pattern.

Heart Healthy

It’s suspected that healthy diets help improve cardiovascular health by reducing inflammation³. The biggest impact on inflammation is from a Mediterranean-style diet with an abundance of fruits, vegetables, legumes, grains, and which includes high monounsaturated fatty acids and omega-3 fats.⁴ This type of diet has a lower glycemic load, and is higher in fiber, magnesium, carotenoids, and flavonoids, which help reduce inflammation.⁴ Ginger, curry and other spices also have an anti-inflammatory effect.

Research suggests that replacing meat with legumes several times a week can have a positive impact on longevity, diabetes, cardiovascular disease and weight management. This beneficial impact may be due to the favorable effects on the gut microbiome. Additionally, mild calorie restriction is somehow associated with longer lifespans, though the mechanism is unclear. Perhaps because it slows the rate of cell division by limiting building materials. ⁵

What About Supplements?

Supplemental fish oil has health benefits for specific age-related diseases, but doesn’t slow aging or impact lifespan. Additionally, supplemental conjugated linoleic acid (CLA) has been shown to prevent the development of atherosclerosis, reduce body fat while improving lean body mass, and regulate immune and/or inflammatory responses. ⁶

What Types of Food Do You Normally Eat?

Leave a comment below with your favorite types of anti-oxidant or omega-3 rich foods! Or share a favorite lifestyle tip that helps you eat healthy!

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Disclaimer: This blog post should not be construed as medical advice. Do not attempt to change your diet, fitness routine, or any other activity related to your health without first obtaining the advice of a medical professional.

References:1) Diet and Inflammation: Possible Effects on Immunity, Chronic Disease, and Life Span. C Ricordi, M Garcia-Contreras, S Farnetti. 2015 Journal of the American College of Nutrition. 34 Supple 1:10-13. 2) Repair of oxidative DNA damage, cell-cycle regulation and neuronal death may influence the clinical manifestation of Alzheimer’s disease. AR Silva, et al. 2014 PLoS One. Jun 17: 9(6): e99897. 3) Diet and Inflammation: a Link to Metabolic and Cardiovascular Diseases. K Esposito, D Giugliano. 2006 European Heart Journal 27, 15-20. 4) Diet and Inflammation. L Galland. 2010 Nutrition in Clinical Practice Dec; 25(6): 634-640. 5) Essential Role for Autophagy in Life Span Extension. F Madeo, et al. 2015 The Journal of Clinical Investigation. Jan 2; 125 (1): 85-93.What Are the Roles of Calorie Restriction and Diet Quality in Promoting Healthy Longevity? W Rizza, et al. 2014 Ageing Research Reviews. Jan; 13: 38-45. 6) Conjugated Linoleic Acid: Potential Health Benefits as a Functional Food Ingredient. JH Kim, et al. 2016 Annual Review of Food Science and Technology 7: 221-244.

Are there a lot of aflatoxins in almond milk?

by Fitness Contributor | Aug 2, 2016 | All, Ask Our Dietitian, Health, Nutrition

I have two questions.

1. I drink almond milk. Someone told me that the almond concentrates toxins before being picked. Hence, Almond milk being a highly concentrated amount of almonds in liquid form is therefore highly toxic. Is there any truth to this?

2. I have read that red wine provides numerous health benefits and that drinking one drink per day for men is healthier than no alcoholic drink per day. What amount, if any, red wine, should I be drinking daily? – Mike

Answer:

Mycotoxins (from fungus) exist as “unavoidable contaminants” in nut and grain products. Aflatoxin B1 is on the list of human carcinogens. That’s why the US has a regulatory system for aflatoxin monitoring and control by sampling and analysis. In addition, US growers have active programs in place to minimize aflatoxins in the orchard. Aflatoxins from almonds are reduced by peeling and roasting/cooking prior to milk production. So it would be extremely rare if someone got sick from it through almond milk. Actually, the amount of almonds in a half-gallon container are less than you might eat raw… just under a handful!
Red wine’s primary beneficial phytochemical is resveratrol, found in the grape skins (that’s why there’s not much in white wine). The amount found in red wine may be no more than that from red and purple grape juices, plus the content depends on the variety and growing region. Drinking red wine may be incidentally related to a reduction in risk of heart disease and cancer, but so does eating more produce such as grapes, blueberries, cranberries, peanuts, pistachios, and cocoa. Note that populations with higher red wine consumption exhibiting lower cardiovascular disease also consume a Mediterranean style diet. To answer your question, if you are a drinker maintaining a healthy weight, then having a daily glass of red wine (instead of beer or liquor) is fine.

– Debbie J., MS, RD

Do you have a question about your diet or nutrition? Ask our dietitian by submitting your question to nutrition@lafitness.com or simply ask it in the COMMENTS section below.

To learn how to follow the “Ask Our Dietitian” Q&A CLICK HERE!

References

Cornell University, College of Agriculture and Life Sciences “Aflatoxins: Occurrence and Health Risks”

Food Safety Watch “Aflatoxins”

The Relation Between Dietary Flavonol Intake and Coronary Heart Disease Mortality: A Meta-analysis of Prospective Cohort Studies. Huxley RR and Neil HA. 2003. European Journal of Clinical Nutrition. Aug;57(8):904-908.

Flavanoid Intake and Cardiovascular Disease Mortality in a Prospective Cohort of US Adults. ML McCullogh, et al. 2012. American Journal of Clinical Nutrition. Feb; 95(2): 454-464.

‘Cold Case Files’ – Are Fresh Foods Really Better?

by Fitness Contributor | Jul 21, 2016 | All, Ask Our Dietitian, Health, Nutrition | 2 comments

Debbie J., MS, RD contributed this article –

What do refrigerated versions of common condiments offer that their shelf-stable (unrefrigerated dry aisle items) counterparts do not? Generally speaking, the refrigerated versions contain a lot less sodium, fewer (or no) preservatives, and often better taste. Blue cheese salad dressing is prime example of how noticeable the differences can be. This is because blue cheese does not sit well at room temperature. In the refrigerated version of blue cheese salad dressing, you can find real chunks of blue cheese in a bath of cream. Yum!

Most health professionals who would say that raw foods are best. Who has time to make everything from scratch, though? Sometimes you just need to grab a sauce, dressing or dip then pour or spoon it onto your food – Presto! Your snack or dinner is enhanced. So why not do so with condiment options that offer better nutritional value?

Below you can see how some popular fresh condiments found in the chilled section stack up versus the options in the dry (preservative packaged) aisle.

Note – In order to maintain objectivity and reduce variables as possible, only products offered in both refrigerated and shelf stable versions from the same manufacturer are being compared in the following examples. Differences in ingredients between the two are highlighted in blue for fresh and in red for preservative packaged shelf-stable foods.

Ranch Dressing

Fresh: Fat 17 gms, Sodium 200 mg, Carbohydrate 2 gms, Protein 1 gm

Soybean oil, Buttermilk, Distilled vinegar, Egg yolk, Salt, Sugar, Dehydrated garlic, Autolyzed yeast extract, Dehydrated onion, Spices, Xanthan gum, Natural flavors

Shelf: Fat 13 gms, Sodium 240 mg, Carbohydrate 1 gm, Protein 0 gm

Soybean oil, Water, Buttermilk, Egg yolk, Sugar, Distilled vinegar, Salt, Phosphoric acid, Modified corn starch, Xanthan gum, Monosodium glutamate, Potassium sorbate, Sodium benzoate, Dehydrated garlic, Spices, Natural flavors, Calcium disodium EDTA, Disodium inosinate, Disodium guanylate

Cream-Style Horseradish

Fresh: Sodium 10 mg, Fat 0 gm

Horseradish, Distilled vinegar, Water, Cream, Salt, Natural flavoring

Shelf: Sodium 40 mg, Fat 1 gm

Water, Soybean oil, Horseradish, Vinegar, Sugar, Food starch, Salt, Egg yolks, Mustard flour, Natural flavor, Lemon juice concentrate, Xanthan gum, Vitamin E, Spices

Balsamic Vinaigrette Dressing

Fresh: Fat 8 gms, Sodium 125 mg, Sugar 1 gm

Water, Soybean oil, Vinegar, Sugar, Olive oil, Maltodextrin, Salt, Dehydrated onion, Balsamic vinegar, Stabilizer (Mono and Diglycerides, Guar gum, and Polysorbate 60), Garlic powder, Spices, Nonfat dry milk, Dehydrated green & red bell pepper, Caramel color, Natural flavor, Xanthan gum, Lemon juice powder, Silicon dioxide

Shelf: Fat 8 gms, Sodium 140 mg, Sugar 2 gms

Water, Soybean oil, Vinegar, High fructose corn syrup, Red wine vinegar, Basil, Salt, Balsamic vinegar, Food starch-Modified, Sodium benzoate, Potassium sorbate, Dehydrated garlic, Caramel color, Xanthan gum, Natural flavor, Oregano, Ground mustard seed, Spices, Calcium disodium EDTA, White wine, Tartaric acid, Citric acid

Sometimes “Fresh” doesn’t necessarily mean chilled…

Not everything needs to be refrigerated before it’s opened. If the concentration of acid (pH 4.5 or less), oil or sugar is high enough, then microbial growth is prevented even at room temperature. This applies to products such as vinegar, hot sauce, cooking oils, and honey. Although most BBQ sauces, ketchups and mustards last longer in the refrigerator after they’re opened, they are fine from the shelf, too. Also, beverages that are aseptically (sterile, air-tight) packaged can be kept at room temperature (but may taste better chilled). For these items, any difference in sodium, sugar or fat is due to different flavors or brands.

The next time you are at the grocery store, take a minute to see if your favorite dressing or dip has a fresh counterpart. For your body and taste buds, finding the fresh version will likely be worth the search!

“I work out and track my food intake with an online tracker but haven’t lost weight, what do I need to change?”

by Fitness Contributor | Jul 13, 2016 | All, Ask Our Dietitian, Health, Nutrition | 1 comment

I am a 69 year-old woman, 5’6″ and weigh about 160 pounds. I have been trying to lose 10 pounds for about three months with no noticeable change. I work out about 4 times a week and I eat about 1500 calories a day. What should I change? I keep track of my food intake with an online fitness tracker.
Thanks for your help! – Helen

If the “calories in versus calories out method” is not working for you, consider the content and timing of your meals. 1500 calories of processed starch and saturated fat may keep the weight on, compared with 1500 calories from whole grains, lean protein, plenty of produce and healthy fats. Not only do the latter foods satisfy better, they take longer to digest thus keeping blood sugar and insulin levels down. The net effect is more calories burned in order to process and metabolize the food and greater ability to release fat for burning.

Supporting your workouts with meals and snacks at the right times can pay off two-fold. First, pre-loading with a small supply of carbohydrates, such as from a piece of fruit, a half hour before may give you more endurance for cardio and a stronger finish to weight training. Second, eating a main meal within an hour after exercise capitalizes on your increased metabolic rate to burn more fuel.