Jeff Novick’s recent post titled Fructose, Sugar Obesity and You! is an excellent resource to help find a healthy balance in your diet. Novick says that the key issue always comes back to the dose and perspective and that we should care little about the occasional low dose use of any sugar as part of an overall healthy lifestyle and dietary pattern, especially if the occasional use makes the adherence to the healthy dietary lifestyle easier. Seattle weight loss hypnosis and Bainbridge Island weight loss hypnosis clients learn that hypnosis for weight loss can help them be in control of the amount of sugar they eat. Self hypnosis can put you in control of what you eat, how much you eat and ultimately your weight.
Fructose, Sugar, Obesity and You!
QUESTION: Can you help me understand what 5% of calories from added sugar looks like in my day, in packaged food and in a recipe?
Sure, first, make sure the majority of your calories come from unprocessed and/or minimally processed plant foods. If you are consuming about a 2000 calorie diet, 5% of calories would be 100 calories. A Tbsp of sugar is about 50 calories, so that would allow you to add “up to” 2 TB of an added sugar per day if you so desired. I am not recommending that you do this, but showing you how to keep your intake of added sugars to 5% or less.
The problem arises when you include packaged foods that have added sugars in them. The reason is, the Nutrition Facts Label does not list “added” sugars but only “total” sugars which makes it impossible to calculate the amount of just “added” sugars and it is possible that a food has both. So, here is what you can do to help limit added sugars in packaged products.
The simple way: Check the ingredient list. Ingredients are listed by weight. See, if the ingredients list added sugars and if it does, the further down the list the better as the amount of added sugar will be less. Best case scenario, avoid any products with any added sugars. Next best case scenario, make sure that if their are any added sugars, that they are not in the first 3-5 ingredients so if they are there, they are in smaller amounts.
A more complicated way: If a product has any added sugars listed in the ingredient list, go to the Nutrition Facts Label and see how many “total” sugars are listed. It will be in grams. Take this number and multiply it by 4. This will give you the calories from added sugar. Now, take this number and divide it by the total calories. This will give you the percent of calories from added sugar. If the percent of calories from total sugars is less than 5%, you can be sure that the amount of any “added” sugars is also less than 5%.
Neither of the above two ways are perfect but the fault lies in the Nutrition Facts Label and with the Food Industry who has fought and won a battle for decades to keep the amount of “added” sugars off the Nutrition Facts Label.
When I weighed 110 pounds more than I do now I lived for sugar. Today, my sugar intake is pretty minimal. Now when I eat something that is sweet, I usually notice that it is too sweet for me, so only a few small bites is enough.
Slender For Life™ hypnosis for weight loss clients learn that they can easily end sugar cravings and lose weight. You too can easily learn hypnosis and make healthy nutritional choices so that you can lose weight and keep it off. Learn how to hypnotize yourself and get healthier with healthy eating habits.
To learn more about Dr. Robert Lustig’s view, read
The Skinny on Obesity (Ep. 1): An Epidemic for Every Body
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