FitSugar

You Asked: Daily Dose of (Real) Sugar?

FitSugar — Thu, 08 Jan 2009 08:00:00 -0800

Hi Fit,
I have been keeping a food journal as part of my weigh loss efforts, and have been tracking what I eat, portions, and nutritional balance. However, there is one thing that I am lost about: sugar intake. Every day I look through what I've eaten and see what I need to eat more of and eat less of, but the problem is I have no idea what the normal healthy range of sugar is. Most of the sugars I eat come from healthy sources such as fruits, but sometimes I will have processed sugars as well. Thanks.
- Sweet Stuff

I think it is great that you are tracking what you eat since keeping a food journal has been proven to help dieters. To see what I have to say about daily sugar intake, read more.

There currently is no officially sanctioned recommended daily allowance for sugar. However, the US Department of Agriculture, the government agency behind the food pyramid, suggests that added sugars should make up only six to 10 percent of your daily calories. Based on a 2,000 calorie diet, that adds up to between 30 and 50 grams of added, not naturally occurring, sugars.

Sugars are a simple form of carbohydrates, so you can also monitor your sugar intake by limiting added sugars to 10 percent of your overall carb consumption. If you eat 300 grams of carbs in a day, then you should keep added sugars to 30 grams. That is about 1/8 cup, to give you a visual on size.

Unfortunately, current nutrition labels lump all sugars, like sucrose (table sugar) and fructose (fruit sugars), together. For example, lactose, a sugar that occurs naturally in milk, will be added into the total grams of sugar of a flavored yogurt with added sugar or sweetener. If you steer clear of processed foods, often loaded with added sugar in the form of high fructose corn syrup, and avoid adding sugar to your coffee, cereal, and sliced fruit, you should be fine.

Source

Food Review: thinkGreen Peanut Butter Chocolate Bar

FitSugar — Thu, 06 Aug 2009 05:50:40 -0700

When it comes to meeting my daily nutritional requirements, I like to eat my vitamins and minerals in whole foods. Occasionally, I fall short on this. I also often need a quick, easily digestible pre-workout snack. I thought I would attempt to satisfy these two needs with the thinkGreen bar, since the label reads "over one tablespoon of power greens."

The ingredient list contains some very green things: spirulina (green algae), spinach and broccoli powder, green tea powder, as well as powders from other veggies and fruits like beets, carrots, and apples.

To see how all these powders mix with chocolate and peanut butter and nutritional details for the bar, read more.

Here is the list of ingredients: Date paste, coating (evaporated cane juice, cocoa butter, chocolate liquor, whole milk powder, soy lecithin, pure natural vanilla), brown rice syrup, peanut butter chips (evaporated cane juice, palm kernel oil, whey powder, partially defatted peanut flour, peanut butter, whole milk solids, soya lecithin, salt), raisins, thinkgreen Superfood (apple pectin, lecithin, organic alfalfa grass juice powder, organic spirulina, chlorella (cracked cell), brown rice germ, spinach leaf powder, broccoli powder, carrot powder, acerola berry juice powder, beet juice powder, green tea extract, grape seed and skin extract, parsley leaf powder, pea powder), raisin paste, peanuts, soy protein isolate, ground peanuts, cocoa soy crisps (soy protein isolate, calcium carbonate, cocoa powder), peanut flour, cocoa powder, honey, chocolate liquor, natural flavors. Contains soy, peanuts and milk.

Serving Size	One bar (50 g)
Calories	200
Total Fat	8 g
Saturated Fat	3 g
Cholesterol	0 mg
Sodium	65 mg
Carbs	28 g
Fiber	2 g
Sugar	21 g
Protein	6 g
Potassium	170 mg
Calcium	10% RDI

The list of ingredients is super long, but similar to the simple Larabar, the base of the thinkGreen Bar is dates. The bar certainly tasted of chocolate and peanut butter, but it was very dry. I definitely needed water to get it down. The dryness factor would keep me from taking this bar on a long bike ride. I ate the bar in the late afternoon while carpooling children about town, and then ran an hour later. The thinkGreen bar kept me energized for a 50-minute pre-dinner run. In the end though, I think I will continue to work on eating my greens, actual spinach and broccoli rather than powdered versions of them. This bar will not become my mainstay energy bar, but I certainly won't avoid it either.

Have you tried this?

Food Review: Luna Berry Pomegranate Cookie

FitSugar — Fri, 17 Apr 2009 11:00:00 -0700

There are times, mostly in the afternoon, when I just need a cookie. Although I am craving a sweet treat, I often need my 3 p.m. snack to do more than satisfy my taste buds; I either need something to help me make it through until dinner or to fuel an after-office workout. I just tried a Berry Pomegranate Luna Cookie ($1.29) by Lunabar to see if it was up to doing double duty. The chewy cookie contains 9 grams of whole grains - not bad for a cookie. As you can tell from the photo, the cookie is fairly small and easily divided in half, making it easy to eat half prior to working out and the leftover half after.

To see what I thought of the taste and texture, read more.

I liked this cookie, and after eating half before a swim, I shared the second half with my girls and they gave it a thumb's up too. It is not too sweet, and the berry flavor is just strong enough. The chewy consistency works with bits of oats providing texture. The half cookie I ate before working out helped me power through; I feel the second half would quell the post-workout hungries that often arise while making dinner after a session in the pool.

Here are the ingredients and nutritional details.

Serving Size	One cookie (40 g)
Calories	140
Total Fat	2.5 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	100 mg
Carbs	27 g
Fiber	4 g
Sugar	11 g
Protein	3 g

Ingredients: Organic Rolled Oats, Organic Oat Flour, Organic Brown Rice Syrup, Organic Tapioca Syrup, Organic Dried Blueberries (Organic Blueberries, Organic Evaporated Cane Juice Syrup, Organic Sunflower Oil), Organic Fig Paste, Organic Evaporated Cane Juice Syrup, Organic Pomegranate Juice Concentrate, Organic Flaxseed Meal, Organic Icing (Organic Cocoa Butter, Organic Rice Extract, Organic Vanilla Extract), Organic Goji Berries, Organic Oat Fiber, Organic Sunflower Oil, Natural Flavors, Baking Soda, Citric Acid, Sea Salt.

Luna has fortified its cookies with extra vitamins. One cookie provides 25 percent the recommended daily intake (RDI) of calcium and 50 percent of folate, the B vitamin that helps protect against birth defects. You can find the Luna cookies at Whole Foods and other health food stores. Has anyone tried the other two flavors, Peanut Butter Chocolate and Chocolate Mint? I'm interested to hear how they taste.

Food Review: Annie's Organic Bunny Fruit

FitSugar — Tue, 17 Feb 2009 08:00:00 -0800

Kids love fruit snacks, and my girls are no exception. I actually love them too and crave that chewy sweetness, but I don't like buying them because they're just packets of sugar. So I was excited to see that Annie's (of Annie's Mac and Cheese) now makes Bunny Fruit Snacks ($3.29). These are certified organic, made with real fruit juice, and each packet contains 100 percent of your RDI of vitamin C. They come in two flavors, Tropical Treat and Berry Patch, so I had to try them both.

If you're curious to know how they compare to mainstream fruit snacks then read more.

I love that these are bunny-shaped! So cute, and they're really fruity. The consistency is a little softer than traditional fruit snacks, and they're also a little healthier. Each color is a different flavor, and I particularly liked the Berry Patch better than the Tropical Treat. Check out the nutritional info below and know that I'd definitely buy these again if my girls (or I) get the craving.

	Berry Patch	Tropical Treat	Betty Crocker Care Bears
Calories	70	70	80
Total Fat	0 g	0 g	0 g
Sodium	45 mg	45 mg	50 mg
Carbs	18 g	18 g	21 g
Sugars	10 g	10 g	14 g
Protein	0 g	0 g	0 g
Ingredients	Organic tapioca syrup, organic cane sugar, organic tapioca syrup solids, organic white grape juice concentrate, pectin, citric acid, ascorbic acid, color (black carrot juice concentrate), natural flavors, sodium citrate, organic sunflower oil, carnauba wax (from palm leaves).	Organic tapioca syrup, organic cane sugar, organic tapioca syrup solids, organic white grape juice concentrate, pectin, citric acid, ascorbic acid, colors (turmeric, black carrot juice concentrate, annatto), natural flavors, sodium citrate, organic sunflower oil, carnauba wax (from palm leaves).	Fruit juice from concentrates (apple, pear,), corn syrup, sugar, modified food starch, contains 2% or less of pectin, dextrose, citric acid, vitamin C (ascorbic acid), sodium citrate, malic acid, potassium citrate, mineral oil, color (yellow 5, red 40, blue 1 and other color added), natural and artificial flavor, carnauba wax, sulfiting agents, beeswax.

Food Review: So Delicious Coconut Milk Yogurt

FitSugar — Tue, 17 Mar 2009 03:00:00 -0700

Yogurt is a versatile food that can be made from so many different types of milk: soy, goat, and even water buffalo. Just when you thought there couldn't be any more options, a new yogurt pops up made from coconut milk. Since I'm a huge fan of yogurt for breakfast or for a preworkout snack, I had to give this So Delicious Coconut Milk Yogurt ($1.69) a try. It's dairy-, soy-, and gluten-free, so it's a great alternative for people who have food allergies.

Want to know how it compares to other yogurt? Then read more.

Check out the chart below. I compared coconut milk yogurt to regular cow's milk yogurt, since that's what most people eat.


Serving Size	6 oz.	6 oz.	6 oz.	6 oz.
Calories	150	130	130	120
Total Fat	6 g	0 g	1.5 g	0 g
Saturated Fat	6 g	0 g	1 g	0 g
Cholesterol	0 mg	0 mg	5 mg	0 g
Sodium	5 mg	115 mg	105 mg	65 mg
Carbs	22 g	15 g	22 g	13 g
Sugars	19 g	24g	21 g	13 g
Protein	1 g	7 g	7 g	16 g

First off, let me say that I really liked the strong vanilla flavor of this creamy yogurt. It tasted very decadent, almost like dessert. The consistency was thicker than soy yogurt, but not as thick as Greek yogurt. The only thing I wasn't a fan of was the waxy, almost oily sensation it left on my tongue and teeth.

If you can't eat yogurt made from cow's milk or soy milk, this is a tasty alternative because it contains six active and live cultures, 30 percent of your RDI for vitamin B12 (good news for vegans and vegetarians), and calcium. It would probably make a healthy alternative to whole milk or cream in baked goods as well, but this coconut milk yogurt is a little too low in protein for me to eat on its own. As you can see from the chart, there are definitely healthier alternatives that offer more protein, less fat, and fewer calories.

You Asked: Can I Be a Vegetarian While I'm Pregnant?

FitSugar — Mon, 17 Sep 2007 09:45:00 -0700

You're asking and I'm answering...

Dear FitSugar,
Just curious if you can clear the air. I have heard from many sources, that it is a good idea for Vegetarians/vegans to take pre-natal vitamins, to supplement the lack of nutrients you would otherwise get from eating meat. What do you think?

- Veggie Lovin' Pregnant Pam

This is an awesome question, since I'm sure many other vegetarians want to know. Let me just clear up the fact that you can definitely be a vegetarian and have a baby, you just have to make sure that you are getting enough vitamins and minerals.

Vegetarians who eat nuts, beans, green veggies, dairy products and eggs will have no problems getting the protein, calcium and B vitamins they need. Vegans may need to take supplements to ensure they get enough B12 (but they need to do that even if they weren't pregnant). Both diets just need to include a variety of fruits, veggies, whole grains and sources of protein.

Pregnant women definitely need more of certain vitamins and minerals, so they should talk to their doctor if they are concerned about whether or not they are getting all that they need from their diet alone.

I made a chart to help you see what the nutritional needs of a woman are, compared to one who is prego. To see it read more

Vitamin	RDI for Women	RDI for Pregnancy
Vitamin A	700 mcg	same - supplements are not recommended since too much vitamin A could cause birth defects.
Vitamin B1 (Thiamine)	1.0 mg	1.5 mg
Vitamin B2 (Riboflavin)	1.2 mg	1.5 mg
Vitamin B3 (Niacin)	14 mg	same - Too much niacin during the first 12 weeks of pregnancy may lead to birth defects.
Vitamin B5 (Pantothenic acid)	5 mg	same
Vitamin B6 (Pyridoxine and Pyridoxamine)	1.3 mg	same - overdosing during the first 12 weeks of pregnancy (more than 100 mg per day) may be linked to birth defects involving the baby's arms, legs and nerve development.
Vitamin B9 (Folic Acid)	400 mcg	400-500 mcg before conception and for the first 3 months of pregnancy. While it is possible to obtain this level through eating plentiful amounts of foods rich in folic acid every day, it is more likely to be consistently achieved if the woman takes a daily folic acid supplement. It is important not to take larger doses of folic acid (1000 mcg) unless prescribed by your doctor.
Vitamin B12 (Cobalamin)	4-6 mcg	same - pregnant vegetarians eating dairy products probably don't need to take a supplement. Pregnant women following a vegan diet may need to take a supplement. Although nutritional yeast contains B12, and many soymilks are fortified with this vitamin as well.
Vitamin C	70-90 mg	same
Vitamin D	200 units	same
Vitamin E	10-15 mg	same
Calcium	1,000 mg	1,100 mg
Protein	40-60 g (depending on your weight and activity level)	about 70 g (25g more than you need when you're not pregnant)
Iron	18 mg	27 mg

A pregnant woman just needs to monitor her diet closely to make sure she is getting her RDI's. If she isn't, taking a pre-natal supplement is a great idea (and usually recommended by her doctor). It's not a necessity though, and it is possible for an expectant mother to get all the vitamins and minerals she needs from her diet. The vitamin is like a safety net. The best thing a woman can do, if she is already pregnant or thinking about becoming pregnant, is to talk to her ob/gyn about her dietary concerns. And don't forget the folic acid, which helps prevent many birth defects.

Source

What's the Deal With: Magnesium

FitSugar — Mon, 02 Apr 2007 10:59:16 -0700

I keep reading about foods that are high in magnesium, and I nod my head and I think "Great." Today, when nodding my head I finally asked myself if I knew why this mineral is important to health and I realized I was clueless. So, I did a little research and here's what I found.

Magnesium is in our bones!!!! Approximately 50% of total body magnesium is found in bones. The rest is found in cells of body tissue and organs.

Our bodies cannot produce magnesium so it is important to eat a diet rich in the mineral. The recommended daily intake (RDI) of magnesium is 300 to 320 milligrams for pre-menopausal adult women. If you are under 18 years the RDI is higher - 360 milligrams. Chard and spinach are both excellent sources of magnesium. A cup of each has a little over 35% of your RDI. Tofu is a great source as well - containing 130 milligams per 120 grams.
Magesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system.
This mineral helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.
There is a complex and not completely understood relationship between the mineral calcium and magnesium. So it is important to eat a diet rich in both.
It is believed that magnesium plays a role in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes. Dietary magnesium is absorbed in the small intestines.

If you are experiencing muscles cramps, you could make sure you are getting enough magnesium since a deficiency in the mineral can lead to cramping. In fact magnesium is required for over 300 biochemical reactions in the body. I'd say that is why it is considered an essential mineral.

Food Review: Amy's Santa Fe Enchilada

FitSugar — Fri, 02 May 2008 10:00:00 -0700

You know I'm a huge fan of the healthy and organic foods made by Amy's Kitchen. The ingredients are like the ones I would use if I had time to cook. Since I love Mexican food, and loved her Cheddar Cheese Burrito, I decided to give her Santa Fe Enchilada bowl a try. It's made with layered corn tortillas, rice, tofu, veggies, Jack cheese, and beans. Does it taste as good as it sounds? To find out read more.

Serving Size	1 bowl
Calories	130
Total Fat	11g
Saturated Fat	2g
Cholesterol	5mg
Sodium	780mg
Carbs	47g
Fiber	9g
Sugar	5g
Protein	16g

I know this doesn't look very appetizing or anything like the gorgeous photo, but looks can be deceiving. I actually really loved this meal. I liked that it wasn't your typical rolled up enchilada, but that it was more like a layered lasagna, so it was easy to eat with a fork. It was really flavorful, spicy, but not burn-your-tongue spicy. The beans, rice, and crumbled up tofu made this meal really filling. The soft texture makes this enchilada a great addition to my list of comfort foods. I like that it's not too high in calories or saturated fat, and it's also high in fiber and protein, thanks to the veggies and beans. The sodium content is a little on the high side, but still doable considering the RDI is 2,300 mg a day. I would definitely pick this enchilada bowl up again. For under $5, it makes a quick, tasty, and healthy meal.

Any other Amy's fans out there? If you have tried the enchiladas, tell me what you thought in the comments section below.

Wildwood Organic Soymilk: Unsweetened & Delicious

FitSugar — Tue, 18 Sep 2007 16:45:00 -0700

Back in my experimental college days, I dabbled into the world of dairy alternatives. I tried 'em all and was a huge fan of vanilla soymilk. It was so sweet and light.

These days I still like keeping a bit of soy in my diet though, since we know that it's a great source of protein. I discovered that Wildwood Organics makes an Unsweetened Soymilk - they're the company that makes that Soyogurt I was raving about a week or so ago.

I thought since it had no sugar added, it'd be healthy and taste more like regular milk. I was right (I am not so into super sweet tastes these days either). This is one of the best soymilks I have ever tasted! Even though there are no sugars added, it has a delicious and naturally sweet flavor. Many soymilks can be overly thick or creamy, but the consistency of Wildwood Organics is really light and thin just like cow's milk, but it has no cholesterol or lactose, and practically no saturated fat.

Want to see the nutritional info and a closeup picture? Then read more

Serving Size	8 oz
Calories	70
Total Fat	3.5g
Saturated Fat	.5g
Cholesterol	0mg
Sodium	70mg
Potassium	300g
Carbs	3g
Fiber	1g
Sugar	2g
Protein	7g

Check that out! It's low in calories and sodium, but high in potassium and protein. Another great thing is that it contains 50% of your RDI of vitamin B12 and 30% calcium. Plus it has a deliciously crisp and fresh flavor.

Whether you are watching your saturated fat or cholesterol intake, are lactose intolerant, or vegan, I definitely recommend looking for this organic and dairy-free soymilk at your local health food store. It's kept cold, so look for it where they keep the yogurt and cheese.

Fittingly Mad: Diet Coke Plus?

FitSugar — Sat, 21 Jul 2007 02:30:00 -0700

Tons, and I mean tons, of people drink Diet Coke. The zero calories concept seems to sway a lot of people, I guess, but I prefer not to rot my teeth - it is the chemicals not the sugar that etch away at the enamel of your teeth.

It seems a little like a scam to me, people drinking this cola and thinking it is good for them since it contains no calories but I call it “chemical water.” Now Coca Cola has created - Diet Coke Plus.

Plus what, you may ask? They mix 15% of your Recommended Daily Intake (RDI) for niacin, B6, B12, and 10% of your daily zinc and magnesium into every 8 oz serving of artificial sugar.

I should be happy, right, that Diet Coke is somehow trying to encourage its faithful drinkers to be a little healthier, but I am not buying it (literally too!). This is just another way for them to make money since vitamin water is so popular. And people are going to fall for it. They'll forget all about the artificial sugar and the caffeine, and think "Hmmm, that's neat. Now I can get my Diet Coke and my vitamins and minerals. Yay!"

Too bad drinking sodas regularly, like Diet Coke, are connected to low bone density mass. That means drinking soda 5 times a week can put you at a higher risk for developing osteoporosis, the brittle bone disease that approximately 55% of Americans are at risk of developing.

I have an idea. How about we ditch the soda and drink water instead. If you're eating a healthy diet full of lots of vegetables, fruits, lean proteins and whole grains, then I'm sure you're getting more than enough vitamins and minerals. You don't need help from Diet Coke Plus to get you there - it's doing more harm than good.

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