FitSugar

Are You Label Able?

FitSugar — Tue, 12 May 2009 05:50:00 -0700

I'm a religious label reader, and when I come across something I've never heard of (or can't pronounce), I investigate to find out whether or not it's healthy. If you're curious about ingredients such as maltodextrin and xanthan gum, then keep reading.

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What's Soy Lecithin Doing in My Chocolate?

FitSugar — Mon, 10 Mar 2008 07:30:00 -0700

I've been trying to eat more chocolate, only because it has antioxidants, can lower blood pressure, and can even soothe a cough. Well, I'm also addicted, but that's beside the point. I was checking out the label of a bar I picked up and noticed soy lecithin in the list of ingredients. Is it something I should avoid? To find out read more

Soy lecithin is a food additive extracted from soybeans, and is a by-product of soybean oil. Only a small amount (about one percent of the weight of the food) is added to chocolate to keep the cocoa and cocoa butter from separating. It's not bad for you and actually is high in choline, which is also found in egg yolks, and has been found to be good for brain development, increased memory, and heart disease prevention. Awesome. Another reason to eat chocolate.

Fit's Tips: Soy lecithin is bad if you have an allergy to soy, since it's made from soybeans. So check labels on all products, especially candy bars, breads, cakes and other baked goods. It's used in dough to make it less sticky, and it's added to cake batter to make it spread in the pan more easily.

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Label Able: The Basics

FitSugar — Tue, 29 Jan 2008 11:00:00 -0800

Reading nutritional labels can be tough, so it's nice to review the basics every once in a while. I found this little rundown of label basics from WebMD really helpful and simple, so I wanted to share.

Here are highlights:

Serving Size. Serving sizes are based on the amount of food people typically eat, which makes them realistic and easy to compare to similar foods. This may or may not be the serving amount you normally eat. It is important that you pay attention to the serving size, including the number of servings in the package and compare it to how much you actually eat. The size of the serving on the food package influences all the nutrient amounts listed on the top part of the label. For example, if a package has 4 servings and you eat the entire package, you quadruple the calories, fat, etc. that you have eaten.

There's a lot more great info, so read more.

Calories and Calories From Fat. The number of calories and grams of nutrients are provided for the stated serving size. This is the part of the food label where you will find the amount of fat per serving.
Nutrients. This section lists the daily amount of each nutrient in the food package. These daily values are the reference numbers that are set by the government and are based on current nutrition recommendations. Some labels list daily values for both 2,000 and 2,500 calorie diets.
- "% Daily Value." Shows how a food fits into a 2,000 calorie/day diet. For diets other than 2,000 calories, divide by 2,000 to determine the % Daily Value for nutrients. For example, if you are following a 1,500 calorie diet, your % Daily Value goal will be based on 75% for each nutrient, not 100%.
- Fat, saturated fat and cholesterol. Choose foods with a low % Daily Value. For total carbohydrates, dietary fiber, vitamins and minerals, try to reach your goal for each nutrient.
Ingredients. Each product should list the ingredients on the label. They are listed from largest to smallest amount (by weight). This means a food contains the largest amount of the first ingredient and the smallest amount of the last ingredient.

Label claims can be misleading as well, so be sure you've got those figured out too!

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When Cooking, Do You Cut or Replace Ingredients?

FitSugar — Sat, 26 Jan 2008 03:00:00 -0800

There was a time many years ago when eggs, fats, and oils were thought to be no-nos, so I'd omit or replace them every time I baked. I used applesauce instead of oil, a mashed banana instead of an egg, and margarine instead of butter. I also used fat-free yogurt instead of cream, and reduced-fat peanut-butter to make cookies.

The food came out, well, OK, but I think I ended up eating more just because I thought it was healthier. Now I mostly follow the recipe pretty much to a T. It tastes so much better, so only a few bites are necessary.

What about you? Do you cut out ingredients or use healthier alternatives when cooking or baking?

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You Asked: Red Bull Ingredients

FitSugar — Wed, 22 Aug 2007 02:30:00 -0700

Dear FitSugar,
Hi Fitsugar, I really love energy drinks especially Red Bull, but I have no clue what is really in it or how many calories it has. I was wondering if you could give me the calorie breakdown of Red Bull and Sugar Free Red Bull (yummm) so I will know if I need to kick my habit to the curb! Thanks.
- Red Bull Betty

Well, Red Bull Betty, I do not think you are alone in your Red Bull "addiction."

Let's start with the caloric content: one 8.3 ounce can of
regular Red Bull contains 110 calories and 27 grams of sugar (that is almost 2 tablespoons of sugar). Red Bull Sugar Free contains only 10 calories and is sweetened with aspartame.

Here's a little info from Wired on the key energy producing ingredients of Red Bull.

Taurine was originally isolated from bull bile in 1827 (hence the name of the drink), but fortunately it is now made synthetically. Taurine's actual effects are wide-ranging - it is an inhibitory neurotransmitter (in some cases acting as a mild sedative), an age-defying antioxidant, and has the potential to steady irregular heartbeats.

To learn about the other ingredients, read more

Glucuronolactone hardly anyone has looked into exactly what this stuff does, and most research on this ingredient was performed 50 years ago - seems a little dated, don't ya think? Rumor has it that this ingredient fights fatigue and increases well-being - but this could be the "bull" that give the drink its name.

Caffeine does increase concentration and reaction speed, as well as improve emotional state and boost metabolism. One can contains 80 mg of caffeine that is more than three times the caffeine that’s in the same amount of Coke.

Niacin aka vitamin B-3, increases so-called good cholesterol (HDL) by preventing the formation of triglycerides, making it a terrific cholesterol drug. Unfortunately, there isn't enough niacin in a can of Red Bull to have this benefit. And it's not even pure enough to give you the mild head rush dubbed the "niacin flush."

Essentially, Red Bull is basically sugar water mixed with caffeine. I am not a fan of energy drinks and think we are all better off getting our caffeine from less processed sources like coffee (no more than 3 cups a day!) and tea since they contain antioxidants naturally and taste great without all that sugar!

Fittingly Mad: Grams to Teaspoons

FitSugar — Sat, 10 Feb 2007 03:00:00 -0800

I am a label reader, there is no doubt about that. I want to know what I am eating and how much of it too. So I look on the back of food packages, let's use yogurt as an example, to see how much of some ingredient it contains, for instance - sugar.

A serving size of this new vanilla yogurt I bought was a cup. I looked to see how much sugar there was in one cup and the answer is listed in grams. 33 Grams, to be exact. But I have no idea what that really means. We never went metric here in the U.S. so why are ingredients listed in grams? If the serving size is listed in cups, shouldn't the amounts be listed in ounces, tablespoons and teaspoons. I know roughly how these units of measurement break down. There are: 8 ounces in a cup, 2 tablespoons in 1/8 of a cup, and 3 teaspoons in 1 tablespoon. These measurements I am familiar with. But grams - I do not know grams.

So after consulting the web, my favorite research tool, I found gourmet sleuth a really great cooking measurement conversion site . Here's the deal: 33 grams of sugar = 2 tablespoons plus 1 teaspoon. I don't know about you, but that seems like a lot a lot of sugar.

From now it is plain, non-fat yogurt for me with a smidgen of maple syrup as sweetener. I have to tell you though, I really want to be able to eat without my computer.

10 Toxic Cosmetic Ingredients to Avoid

FitSugar — Thu, 12 Apr 2007 03:00:00 -0700

What you put on your body is just as important as what you put in it. Your skin is the largest organ in your body, and it absorbs everything including toxins. If you are concerned about not eating unhealthy foods like trans fat, then you'll definitely want to know which synthetic ingredients you should watch out for in the products you use.

Methyl, Propyl, Butyl and Ethyl Parabens: Used as a preservative to inhibit microbial growth and extend shelf life. Unfortunately, it can cause allergic reactions and skin rashes. Preliminary research found parabens in human breast cancer tumors.
Diethanolamine (DEA), Triethanolamine (TEA): These are used as foaming agents, but can cause allergic reactions, eye irritation, and dryness of the hair and skin. DEA and TEA are toxic if absorbed into the body over a long period of time, and are associated with cancer in lab animals.
Diazolidinyl Urea, Imidazolidinyl Urea: Often used as preservatives, the American Academy of Dermatology has found these chemicals to be a primary cause of contact dermatitis (irritation caused by foreign substance). Both these chemicals release formaldehyde, which can be toxic.
Sodium Lauryl/Laureth Sulfate: This is a cheap, harsh detergent used in many shampoos for its ability to cleanse and foam. Often derived from petroleum, it causes eye irritation, dry scalp, skin rashes and other allergic reactions. Be on the lookout for pseudo-natural products that list this ingredient with the phrase "comes from coconuts" - it's still bad for you.
Petrolatum: Also known as petroleum jelly, this is a mineral oil derivative that can clog your pores. This in turn disrupts your body's natural ability to moisturize its own skin, leading to dryness and chapping. Manufacturers use it because it's really inexpensive.

Want to know what else you should avoid? Then read more

Propylene Glycol: Ideally this is a vegetable glycerin mixed with grain alcohol, both of which are natural, but it's usually made from synthetic chemicals. It has been known to cause hives and eczema. Beware of related chemicals labeled PEG and PPG.
PVP/VA Copolymer: A petroleum-derived chemical that's used in hair styling products and some cosmetics. Considered toxic since if inhaled, it can damage the lungs.
Stearalkonium Chloride: This toxic chemical was designed by the fabric industry for use as a fabric softener. Companies use it in hair conditioners and lotions because it's much cheaper than natural conditioning ingredients such as proteins.
Synthetic Colors: Labeled as FD&C or D&C and followed by a number, these make products look pretty but can be carcinogenic.
Synthetic Fragrances: Labeled simply as "fragrance," there's no way to tell what chemicals are actually in the product. People can get headaches, dizziness, rashes, and respiratory problems from them. People may also experience hyper-pigmentation, which means this chemical may cause brown spots to form on your skin.

Fit's Tips: Before buying beauty products, check the ingredients list. These ingredients can be found in make-up, lotions, shampoos, conditioners, perfumes, baby care products, sunscreens, toothpastes, nail products, and deodorants. If you're looking for a good brand that doesn't contain these nasty ingredients, check out Aubrey Organics.

Scary Recipe Ingredients to Look Out for

FitSugar — Wed, 31 Oct 2007 03:00:00 -0700

Butter has a bad reputation in the cooking world but the truth is that there are many other cooking ingredients that are just as unhealthy for us as butter. It's scary that many of us don't even bat an eye at when tossing them into our recipes.

To see the scariest recipe ingredients to watch for, just read more

WebMD has compiled a list of the scariest ingredients, healthwise, for your recipes that you should keep an eye out for when you're cooking this holiday season (and beyond):

Ingredient	Common Serving	Calories	Fat (g)	Saturated Fat (g)
Mayonnaise	1/4 cup	396	44	6.5
Bacon grease	2 T	250	28	13
Heavy whipping cream (liquid)	1/4 cup	205	22	14
Puff pastry	2 ounces	312	22	3
Cheese (like cheddar)	2 ounces	228	19	12
Light whipping cream (liquid)	1/4 cup	174	18.5	11.5
Sausage, cooked	2 ounces	209	18	6.1
Bacon	4 strips	150	13	4
Butter	1 T	102	12	7.2
Sour cream	1/4 cup	123	12	7.5
Cheddar cheese, 1 oz	1/4 cup	115	9.4	6
Pie crust, 9-inch deep dish	1/8 slice	115	8	2
Half-and-half	1/4 cup	79	7	4.3

Me, I always scan a recipe for any of these ingredients and if it has 'em, I typically skip it. If I am feeling creative, I'll work with the recipe figuring out ways to cut out the unhealthy stuff. For example, I'll use turkey bacon instead of regular bacon. What do you do? Share the ways you cut out the unhealthy stuff in the comments section below.

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Food Quiz: Basic Ingredients

FitSugar — Thu, 25 Dec 2008 04:00:00 -0800

Since it's the holidays, and you're bound to be spending a lot of it enjoying delicious dishes, I thought you'd appreciate this fun little quiz about food. Let's test your knowledge of ingredients.

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Take the quiz

Label-Able: Made with Organic Ingredients

FitSugar — Wed, 08 Nov 2006 18:00:00 -0800

Organic is hot right now. We open our wallets to anything and everything organic, but is it just good marketing?

To find out what Made with Organic Ingredients really means, read more

Made with Organic Ingredients means the final product must be 70% organic.

Fit's Tip: Look at the list of ingredients to find out what is really organic and what's not.

Other terms to watch for: 100% Organic, Organic, Certified Organic