The Hidden Sugars Wrecking Your Diet & Your Health

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When I was a kid, a band called The Archies had a huge hit called Sugar, Sugar. It was "bubble gum pop" about a boy's crush on a girl. If re-released today it could very well be about our nation's love affair with sugar... and the hidden sugars that spike our daily consumption.

Food makers are clever. They use different forms of sugars to sweeten their goodies (far more foods than just sweets) and lure us in. As a nation, we have an insatiable sweet tooth -- one that may have to be extracted if we are ever to overcome our overconsumption of sugar.

Check out the following feature from new blogger Linda Miner, a registered nutritionist who's gone sleuthing to uncover the hidden sugars derailing your diet and expanding your waistline.

Sugar, Sugar Everywhere!

by Linda Miner RNC, CHN, CMTA
www.MyHealthyBalance.com

When I was a young girl, I can only remember one boy in elementary school who was overweight. Actually he was obese. Poor Robert, he really stuck out because it was just so unusual. I remember feeling really sorry for him and wondering why he was fat when no one else was.

I have often thought of him and wondered if he grew up to be an obese adult as well. Odds are he did. Statistics tell us that obese children become obese adults. And even adults who overcome their childhood obesity face a lifetime of fighting their food demons.

The Centers for Disease Control, in their February 2009 report on Obesity (http://www.cdc.gov/nccdphp/publications/AAG/pdf/obesity.pdf) indicates that 16% of U.S. children are obese along with a total of 72 million adults. How did we go from having one child in an entire school being overweight to having 1 in 6 children obese? What is causing this to happen to our children and what can we do about it?

The overabundance of sugar in our diet is one of the worst culprits. Sugar that cannot be used up by the body as energy turns in to fat - hence the obesity. Here are some numbers to consider.

The average American eats 142 pounds of sugar per year

The average American drinks 46 gallons of soda per year

A 16oz Coca-Cola has 10 teaspoons of sugar (40g)

A 16oz Starbucks Caramel Frappuccino has 12 teaspoons of sugar (48g)

A McDonald's Big Mac has just over 3 teaspoons of sugar (13g)

A McDonald's Snack Size Fruit & Walnut Salad has over 6 teaspoons of sugar (25g)

A Burger King Whopper with Cheese has just over 3 teaspoons of sugar (13g)

1 cup of ketchup has 16 teaspoons of sugar (48g)

Denny's "Slam Dribbler's" from the Kid's Menu has over 10 teaspoons of sugar (41g)

1 Classic Cinnabon roll has almost 14 teaspoons of sugar (55g)

1 cup of Baskin-Robbins Chocolate Ice Cream has 15½ teaspoons of sugar (62g)

A 12 oz Slurpee has 12 teaspoons of sugar (48g)

It is absolutely vital that we try to rein in this overconsumption. Food manufacturers know that sugar sells so I encourage you to start reading nutrition labels.

Sugar is listed under Carbohydrates on the nutrition label and 4 grams (g) of sugar equals 1 teaspoon. Also read the ingredient lists carefully and try to choose products that only use sugars from the "Good Sugars" list below or, better yet, none at all.

GOOD Sugars

Brown sugar
Evaporated cane juice
Fructose
Fruit juice concentrate
Honey
Maple syrup
Molasses
Raw sugar
Turbinado sugar

BAD Sugars

Corn sweeteners
Corn syrup
Confectioner's sugar
Dextrin
Dextrose
Glucose
High-fructose corn syrup (HFCS)
Invert sugar
Lactose
Malt syrup
Maltose
Sucrose
Syrup
Table sugar

Food labeling can be very deceptive. The serving size is often smaller than you think and may only represent a small portion of the package. You may think its "low calorie" or "low sugar" but check to see the actual serving size to know what you are really getting. Here are a few terms defined:

Label Term/Definition

Calorie Free: < 5 calories per serving

Sugar Free: < 0.5 grams sugars per serving

Reduced or less sugar: 25% less sugar per serving as compared to the standard serving size of the traditional food

No added sugars/no sugar: no sugars added during processing or packing including ingredients that contain sugar such as juice or dried fruit

Adding fresh, whole foods from nature to your diet including fruits, vegetables, whole grains, seeds and nuts, and eliminating processed, refined and fast foods from you diet automatically reduces your intake of sugar.


Linda Miner is a Registered Nutritionist specializing in Metabolic Typing. Linda works with clients to help them restore their health by re-establishing balance in the body. Through one-on-one coaching and an individualized food plan based on your unique characteristics, Linda can help you achieve Optimal Health. If you are looking for a plan that is as unique as you are, then choose Linda Miner to be your Wellness Guide. Learn more at www.MyHealthyBalance.com

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