Sneaky Foods That Have You Eating More Sugar Than You Thought


If you’re someone who’s following the ketogenic diet and not counting the grams of sugar foods on your daily carb (and sugar) count, chances are you’re eating more grams of carbs than you think! If you’re eating more than 100g of carbs per day, that’s not keto! A true ketogenic diet means eating around 10 percent carbohydrates only.  Some foods have carbs – especially grams of sugar –  that you might be forgetting to track if you’re counting your macros, or are just trying to eat a low or no-sugar diet. This information may also be helpful if you’re trying twitch your sugar intake during this holiday season.

 

Let’s take a look at some of the unexpected sugar culprits:

 

Milk:

All these years you thought it was better to put milk in your coffee or tea instead of heavy cream to avoid the fat…

If you’re trying to avoid sugar, this is the wrong approach.

A quick sugar glimpse:

· 8 oz. of skim milk, 1 percent milk and 2 percent milk have approximately 12 grams of sugar

· 8 oz. of half-and-half has 0.2 grams of sugar

· 8 oz. of heavy cream has 0.1 grams of sugar (most brands list this as 0 g of sugar)

Thus, if you’re trying to avoid sugar and not fat, stick to cream over milk. Try 33 or 36 percent cream: It’s delicious and sugar-free.

 

 

Nuts:

Another place the sinfully sneaky sugar is found are in nuts. Here’s a lit of various nuts, along with how much sugar each type contains per 100 grams.

Almonds: 3.9 g
Brazil nuts: 2.3 g
Pecans: 4 g
Walnuts: 2.6 g
Peanuts (not a real nut): 4 g
Cashews: 6 g
Macademia: 4.6 g
Hazelnuts (also known as filberts): 4.3 g
Pistachio: 8 g

So by this standard, it’s best to avoid pistachio nuts and stick with walnuts and brazil nuts.

Another tip, if you’re buying nut butters, check the ingredients list and make sure there’s no added sugar.

 

 

Sauces:

You have probably heard this one before, but from store-bought salad dressings to canned tomatoes and tomato paste, you’re probably getting way more sugar than you realize.

A simple option for a salad dressing that takes three minutes to make and is sugar-free: Olive oil, balsamic vinegar (not a balsamic reduction: those have a ton of sugar), lime or lemon juice, salt, pepper, garlic powder and oregano. Boom.

Here’s another big one: Tomato sauce! Usually the store-bought ones have a surprising amount of sugar. Believe it or not, it’s pretty easy to make your own.

Homemade tomato sauce: Saute onions and garlic until super soft (10-15 minutes). Add tomatoes and some water (or sugar-free broth) and let simmer. Then go nuts on spices like salt, pepper, dried or fresh basil and/or oregano, parsley, chilli powder, paprika, and cayenne pepper, if you’re into spice. Cook on medium heat for a good 20 minutes and then throw it all in a food processor and puree until smooth. If you want a creamy tomato sauce, just dump in half a cup or so of heavy cream once it’s all pureed. Or if it needs thinning out, add some water or broth. It will taste better than any store-bought tomato sauce and is, of course, sugar-free.

 

 

Booze:

We all know booze has sugar, but let’s take a look at the better and worse ones in terms of sugar content:

Wine: Obviously it depends on the type of wine, but even some dry white wines can contain as much as 10 grams of sugar per 5 oz. glass, and most people drink more than 5 ounces. The sweeter reds and whites go up from there in terms of sugar content. Some dry reds and whites, however, do contain as little as 1 gram of sugar, so do your research and select those with less sugar.

Bubbly: Again, it depends on the type, but most champagne and proseccos have around 5 g of sugar per glass.

Fortified wines: These are the ones to avoid (think port or sherry or marsala). They can have as much as 150 g of sugar per litre. Something else to avoid: Mulled wine! Sometimes it has as much as 11 tsp. of sugar per glass.

Beer: While beer doesn’t contain much, if any sugar, it does has a lot of carbohydrate grams, usually in the 10 to 15 g of carbohydrates per 12 ounces of beer.

Cider: Let’s just go ahead and ban cider right now. Many ciders have as much as 20 grams of sugar per 500 mL of cider. That’s around 6 tsp. of sugar! And it’s pretty easy to guzzle 500 mL of delicious and refreshing apple cider.

Whiskey/Scotch: Better choice than beer and cider. Whiskey has little to no carbs or sugar. Things are looking up!

Gin: Winner, winner chicken dinner. Gin has 0 grams of sugar. It’s best to mix it with club soda and lime instead of tonic, though, as tonic water does have sugar, often 9 grams every 100 grams of tonic!

Vodka: Another winner! 0 grams of sugar. Once again, if you’re mixing it, don’t turn your sugar-free drink into a sugar-filled one. Lime, mint leaves, or cucumber are great things to add to your vodka-soda to make it a little more flavorful.

Tequila: Winner number 3: No sugar, no carbs! Tequila shot to your heart’s delight this Christmas season. Just kidding…

Here’s a good resource into the best “keto-friendly” boozy drinks: (https://www.dietdoctor.com/low-carb/keto/alcohol-guide).

Yes, being sugar-free, or as low of sugar as possible, takes a bit more work, but it’s worth it: Your body (and happiness levels) will thank you or it.

How Sugar is Killing Us Slowly


How Sugar is Killing Us Slowly…

 

Approximately 420 million people in the world have Type 2 diabetes. In the United States alone, it is believed that in the next few decades, as many as one out of three Americans will develop the disease. You have heard it before, and you’re about to hear it again: Much of this blame can be placed on sugar (and refined carbs, for that matter). A crazy stat about sugar: The processed food industry is a $1.5 trillion industry!

 

 

Some of the biggest problems with the industry is that many of these foods are being marketed as “healthy,” fooling people into consuming even more sugar than they realize. Gummy vitamins are just gummy bears, folks, and there’s no such thing as a “healthy breakfast muffin.” It’s just cake. And fruit juice? Just sugar and water.

 

 

Why is sugar so bad? It’s time for a quick science lesson: I’m paraphrasing this information from a super informative TED TALK by Dr. Jody Stanislaw. You can watch the full talk here if you’re interested: (https://www.youtube.com/watch?v=tic7X3ET4gE). Her basic message is that sugar is killing us slowly, and we have all been brainwashed to think it’s OK to consume sugar on a daily basis. Or, “Sugar is not a treat. …Sugar has become a gradual death sentence,” was how Stanislaw put it.  According to her, more people die from diabetes and diabetes-related complications than car accidents, and this number is only going up.

 

 

So back to the science lesson: Basically, it comes down to the pancreas. Inside your pancreas are beta cells. Beta cells are crazy important. Without them you’d wither away and die within a few weeks. Any time you eat sugar, or highly-refined carbohydrates, sugar enters your blood and beta cells act as security guards for the blood. They do this by releasing insulin, whose job it is to either pick up the sugar and use it, or store it as fat. The problem is you can overwork your beta cells by eating too much sugar, or things like cereal, bread, pasta, alcohol. Any time you eat these types of food, your beta cells make more insulin. But there’s a limit. Eventually, you’ll wear out your beta cells: Beta cell burn out is essentially pre-diabetes and Type 2 diabetes. At this point, you start to have to shoot yourself up with insulin because your body is too tired to make it.

 

 

The good news is, it actually is reversible by some simple diet changes—namely by reducing your sugar intake. According to Stanislaw, it really IS that simple. Less sugar and refined carbs (and processed foods) = A healthier, non diabetic, you! Here are three tips Stanislaw gave for helping you combat your sugar addiction:

 

  1. Protein for breakfast

You don’t need orange juice or yogurt for breakfast! Start the day instead with protein, which will put you on track to have balanced blood sugar levels through the morning. It also puts you on track to avoid sugar cravings later in the day when you feel tired.

 

 

  1. Drink more water

Stanislaw explained that when you’re feeling hungry and/or are craving sugar, down a glass of water first. Dehydration can feel like hunger, she said, and even a 5 percent decrease in hydration can feel like a 20 percent decrease in energy, which might be what’s triggering your sugar addiction in the first place.

 

 

  1. Low-Carb replacements

Get creative in the kitchen with your cooking and start looking into healthier low-carb replacements for traditional carbs that you and your kids crave. Cauliflower rice instead of rice, spaghetti squash instead of noodles, zucchini lasagne, the list goes on. Check out our recent blog on the topic (January 2018 #5 blog-Beyond the Lettuce Burger) that goes into other types of replacements for foods you grew up eating and turned out to be super unhealthy, like pancakes!

 

 

If you’re not interested in being one of the 420 million people with Type 2 diabetes, why not make those changes?