Are you eating Hidden Sugars??

Hidden Sugars
Sliced bread, salad dressing, soup - we don't typically think of these foods as being sweet. But the versions on your grocer's shelves probably have added sugar. For November, American Diabetes Month, let's reveal the sugars that are hiding out in our food supply.

The Bitter Truth
Glucose is vital to human health. When we talk about 'blood sugar,' we're talking about glucose. A simple sugar, it is our bodies' main energy source. In fact, the brain runs exclusively on glucose.
When found naturally in grains, vegetables and fruits, glucose and other sugars come into the body with a horde of vitamins, minerals and fiber. But it's refined, or processed, sugars that too many Americans are over-consuming, and that's associated with at least two health issues: cavities in children and soaring obesity rates.   
Watch this video for an in depth explanation of Fructose & Glucose.  CLICK HERE

Hiding in Plain Sight
The best way to decrease the amount of refined sugar that we consume is to read the Nutrition Labels and Ingredient Lists on packaged foods. Even foods that we don't think of as sweet - from crackers to frozen dinners to spaghetti sauce - can have high amounts of hidden sugar. 
The Nutrition Label will list the total carbohydrates, often breaking that total down into dietary fiber, complex carbs and simple sugars. Overall, the Label lets you see not just how much sugar you're getting, but how much protein, vitamins and more; and that lets you judge which calories are 'empty' and which are nutritious.

Finding Hidden Sugars 
"A rose by any other name would smell as sweet," Juliet told Romeo. Well, sugar has many different names; all taste sweet, but not all are created equal. Below are some of the different names for sugar that you'll find when you check the Ingredients List.

▪ Sucrose is table sugar. A refined sugar derived from beets or sugar cane, it contains two sugar molecules: glucose and fructose. (Note: ingredients ending in -ose are usually some type of sugar.)
▪ Fructose is the sugar found naturally in fruits. Often used to sweeten foods, it is absorbed by the body more slowly than other sugars, so it does not spike blood-sugar levels. Fructose is recommended for diabetics in limited amounts.
▪ Evaporated cane juice is popular in natural/organic packaged foods. It's still cane sugar, but it's less processed so it contains more minerals. The health benefit over regular sugar would be slight.
▪ Fruit juice concentrate is touted as being a natural, healthier sweetener. It may still have traces of minerals, but it's still primarily sugar; and to your body, glucose is glucose, no matter where it's from.
▪ Dextrose, Maltodextrin, and Corn syrup are all refined sugars derived from corn starch.
▪ High fructose corn syrup (HFCS) is made by chemically processing corn syrup.  Many are concerned about its effect on the human body, but no studies have conclusively proven that this substance is any more harmful to humans than other sugars.
Because corn is subsidized by our tax dollars (I'll save you my political soapbox speech for now), HFCS is much cheaper than cane or beet sugar, so it is more widely used by the food industry.  Look for it on the labels of ketchup, salad dressing, baked goods and, of course, soda.
▪ Xylitol, Sorbitol and Mannitol are called sugar alcohols. They taste like sugar, but your body treats them like alcohol - that is, your body absorbs them only partially or so slowly that they do not spike your blood sugar.

With only half the calories of regular sugars, sugar alcohols are used in many low-calorie, low-sugar foods and diabetic products.  With over consumption, though, they can still provide a significant source of calories.

Front-of-Package Claims 
Before you get to the fine print, you'll see some brightly colored text on front about sugar. And though the phrases may seem clear, they do need a little interpretation.
▪ No added sugar - I love this Label because what the seller is really saying is that "There is no 'additional' sugar added than is already packed into this product".  Granted, some products with this label may be reduced in sugar but they may still contain natural sugars. Be sure to check the Nutrition Label to see how many grams of sugar it really has.
▪ Sugar-free - This only means that the product contains no sucrose, but it can contain other types of sugars and carbohydrates. Again, read the labels to fully understand what this product contains.

Leslie's Final Thought
Anyone who knows me knows I can't resist fresh chocolate chip cookies, or worse yet, a bowl of M&M's, but let's face it, as with everything in life, moderation is key.
I challenge you to start reading both the Nutrition Label and the Ingredient List. Depending on where you shop, you may find that you have to search hard to find a processed or packaged food that does not contain some type of added sugar. It's easy at Whole Foods, but not so easy at Vallarta Supermarcado.
Personally, I do my best to consume foods with no added sugars and add my own Stevia or sweetener as needed (if needed). It is more of a commitment, but my health and the health of my family makes it worth the effort.

It's American Diabetes Month - What you need to know....

I hope this month I can provide you with some helpful tips and hints on how to eat and exercise to avoid life threatening diseases such as diabetes.  Let's start with getting our facts straight about whole grains.  What exactly do you know about whole grains and how they can benefit your health? 

Whole Grains - for Weight Loss & More

Whole grains can help you lose weight, keep it off, and avoid a host of diseases. But few of us get enough (even though most of us think we do). To sort out the confusion, let's look at what they are, how they're labeled, and how to make them a delicious part of your daily diet.

First, what exactly are whole grains? They're just what the name promises: the whole thing - bran, germ and endosperm - with all of their natural fiber, vitamins and minerals intact. By contrast, refined grains usually have the bran and germ (and most nutrients) removed.

Are You Getting Enough? 
The latest USDA recommendations advise that you "make at least half your grains whole."
And in a recent survey, 61% of adults claimed that they're getting enough. But really, only 5% of us do, USDA statistics show. And that points to a dangerous disconnect.

Why They're Good for You
Before we get to the chronic ailments that whole grains can help you avoid, let's start with their sex appeal. Numerous studies link whole grains with a healthy weight. If you eat them, you're more likely to be trim; start eating them, and you're more likely to lose excess weight.
Beyond that, a diet high in whole grains has been shown to lower your risk of diabetes, heart disease, and certain cancers. That's according to a large-scale 2004 review, surveying dozens of existing studies, out of the University of Minnesota.
Since then, researchers have also linked regularly eating whole grains with a lower incidence of asthma in kids, and with better digestion and a stronger immune system in adults.

A Shopper's Guide to Whole Grains
The labels on breads and cereals can be confusing. In particular, watch out for these terms:

• 'Enriched' or 'bromated' flours, common in white bread and other baked goods, are not whole grains. (Enriched means some of the nutrients lost in refining the flour were added back; bromated means potassium bromate was added to help it rise.)
• 'Wheat flour' is not a whole grain. Wheat flour is what white bread is made from; it's 'whole wheat flour' that's used (at least partially) for whole wheat bread.
• '100% wheat' usually means 100% refined wheat - no bran, no germ.
• 'Multigrain' means you get various kinds, but they're not all necessarily whole; a loaf with multiple types of refined grains would still count as 'multigrain.'

To confirm that you're getting whole-grain bread or cereal, the ingredient list should have 'whole wheat,' 'whole rye' or 'whole some other grain' among the first listed. 

To make shopping easier, look for the gold and black "Whole Grain" stamp from the Whole Grains Council.

Deliciously Whole
Whole grains have rich flavors, and there are so many to explore. Besides switching to whole wheat pasta and bread, try these ways to make healthy eating delicious and fun:

• Replace your dinner's white rice with brown rice. Or step up to aromatic brown jasmine rice; common in Thai cooking, its sweet floral taste works with other dishes as well.
• Try light, fluffy quinoa (pronounced keen-wah) instead of rice. It has a deliciously nutty flavor, is packed with protein, and cooks in about 10 minutes; just follow the instructions on the package.
• Make your pancakes healthier and bolder with buckwheat flour. For the healthiest, most affordable pancake mix, make it yourself in bulk; then measure out what you need and add your liquids, just like you would with a store-bought mix. 
• Try amaranth cereals and crackers, available in the whole-foods section of your supermarket. It's rich in protein with a peppery flavor. (Note: Like quinoa and buckwheat, amaranth is technically a seed, not a grain. But we use them like grains, and they count as grains in your diet.)
• Have some tabouli, the tangy Mediterranean dish that spices up mild-flavored, high-fiber bulger wheat with fresh parsley, lemon, olive oil, and garlic. It's easy to make and available in the prepared-foods section of many grocery stores. 
• Popcorn is a whole grain. Just be wary of movie-theater popcorn, which can be packed with calories; independent research found that one chain's medium tub has all the saturated fat of six Big Macs^® and more calories than two! And that's without the 'buttery' topping.  For full flavor with a minimum of butter, air-pop it, and then sprinkle on Vanilla powder, Italian seasoning, garlic powder, curry powder, or chili powder. You'll still get the popcorn crunch you crave, plus all the health benefits of whole grains and a surprisingly tasty break from the ordinary.

Stay tuned for more health tips this month!!