FitSugar

You Asked: Daily Dose of (Real) Sugar?

FitSugar — Thu, 08 Jan 2009 08:00:00 PST

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

Seasonal Eats: Strawberries

FitSugar — Thu, 19 May 2011 03:01:09 PDT

In case you aren't already in love with strawberries, I have some reasons to get the love fest with this berry started! They are a low-calorie food loaded like a billionaire with antioxidants known as phenols. Phenols not only give strawberries their irresistible red color, but they also fill this berry with heart-protective, anti-cancer, and anti-inflammatory properties. A veritable trifecta of benefits.

Strawberry season is here; so the cost of a pint should be falling and they should be abundant at your local farmers market. You want to load up on strawberries because they are loaded with vitamin C. One cup of strawberries provides well over 125 percent of the daily RDI of vitamin C, and having high amounts of vitamin C in your blood results in burning more fat. You might recall that organic fruits contain more vitamin C than conventional, so I think it is well worth it to splurge a bit on organic berries. Another reason to go organic with these strawberries is they have one of the highest amounts of pesticide residue when compared with other produce.

You can make some lovely strawberry muffins or mix the berry with balsamic vinegar for a new taste sensation. My favorite way to eat them, however, is straight up - not sliced, no extra sugar, no cream, I just pop them straight into my mouth - after giving them a good rinse of course.

Source: Flickr User Manchester Monkey

DrSugar Answers: Vitamin D Dosage?

DrSugar — Wed, 20 Jan 2010 09:00:28 PST

DrSugar is in the house, and she's answering your health related questions.

Dear Doc Sugar,
I have heard from multiple sources (my kids’ pediatrician, an osteopath, an acupuncturist, etc.) about the importance of taking a vitamin D supplement. Coming from multiple sources has convinced me to start taking a supplement, but I am confused about how much to take. I just read from a Dr. Weil newsletter to take 2,000 IU of vitamin D daily, but other sources recommended 1,000 IU, and I have also read that the recommend amount is as little as 200 IU. So I am confused about how much to take. Can you tell me the proper daily dosage?
- Vitamin Popper

This is a fantastic question to discuss, as there is much debate even in the medical literature about what the adequate daily intake of vitamin D should be. Thus, you are not alone in your confusion regarding the proper daily requirement of vitamin D for adults! Read my answer when you

read more. First, some background information on vitamin D. The primary function of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D aids in the absorption of calcium, which helps to form and maintain strong bones. Recently, research also suggests vitamin D may provide protection from osteoporosis, hypertension (high blood pressure), cancer, and several autoimmune diseases. Therefore, the advice given to you about the importance of vitamin D was correct! Very few foods in nature contain vitamin D. Fish, such as salmon, tuna, and mackerel, is a good source of the vitamin and small amounts are found in eggs and fish liver oils. Fortified foods such as milk and some brands of orange juice and yogurt provide most of the vitamin D in the American diet. The sun also contributes significantly to the production of vitamin D. According to the National Institutes of Health, most people meet their vitamin D needs through exposure to sunlight. But they also advise that despite the importance of the sun to vitamin D synthesis, it is prudent to limit the exposure of skin to sunlight and UV radiation from tanning beds. Adequate daily intake levels have been established by the US Institute of Medicine of the National Academy of Sciences. Recommendations for all adult individuals under the age of 50 including males, females, and pregnant women are 200 IU (International Units) daily. Some researchers have questioned whether the current recommended adequate levels are sufficient, particularly for individuals deprived of regular sun exposure.The upper limit of vitamin D has been recommended at 2,000 IU daily due to toxicities that can occur when taken in higher doses. Obtaining sufficient vitamin D from natural food sources alone can be difficult. For most people, consuming vitamin D-fortified foods and being exposed to sunlight are essential for maintaining a healthy vitamin D status. Additionally, dietary supplements might be required to meet the daily need for vitamin D. As detailed above, there is a range of acceptable daily intake of vitamin D, and adjusting your diet, sunlight exposure, and supplementation to fall within that range is the best idea. But, if you are at all concerned about vitamin D supplementation, talk to your primary care doctor regarding what dosage is right for you. Have a question for DrSugar? You can send to me via private message here, and I will forward it to the good doctor.

DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.