FitSugar

Label Able: Sorbitol

FitSugar — Wed, 09 Sep 2009 10:03:14 PDT

I'm a very picky label reader, and I won't buy anything at the grocery store unless I scan the label first. If you're the same way, you may have come across the ingredient sorbitol. It's a sugar substitute you'll often find in diet or "light" foods, in sugar-free gum, candy, and mints, and in diet drinks. You'll also find it in mouthwashes, toothpaste, and cough syrups. Sorbitol is made from glucose, and is 60 percent as sweet as sucrose but has one-third of the calories. This sweetener has been safely used for over 50 years, and the only requirement of the FDA is that companies write on the label, "Excess consumption may have a laxative effect." Yes, it's true. If you eat too much of this sweetener, you can end up with extreme abdominal cramping and regular trips to the ladies room. Proving once again that moderation is key - even with low-cal sweeteners. Sorbitol is OK for diabetics and has been found to be non-carcinogenic. I'm not big into diet foods, but at least I know this ingredient is safe.

Artificial Sweeteners Explained

FitSugar — Thu, 27 Mar 2008 02:30:00 PDT

I have a huge sweet tooth and I'm not afraid to admit it. I tend to go for treats made with real sugar, but I know many people watching their calorie intake like to go for sugar substitutes (so they can have their cake and not wear it too).

There are so many artificial sweeteners out there, it's hard to keep them straight. Here's a list of some of the most popular ones.

Type of Artificial Sweetener	General Info	Pros	Cons
Sucralose (Splenda)	Contains maltodextrin to bulk it up It's 600 times sweeter than regular sugar.	Has zero calories. You can bake with it. After 110 studies, the FDA concluded that sucralose has no toxic or carcinogenic effects, and poses no reproductive or neurological risks to people.	The bulking agents add about 12 calories per tablespoon of Splenda (although the nutritional info doesn't list these calories. Adds an artificial taste when you bake with it.

Want to see the rest of the list? Then

Saccharin (Sweet'N Low)	It's 300 times sweeter than regular sugar. Is a molecule made from petroleum. The FDA proposed a ban on it in 1977 when lab rats that were fed huge amounts contracted bladder cancer. The ban was never enacted though, and the warning label was dropped in 2000.	Has zero calories. You can bake with it.	Since 1981, government reports list it as an "anticipated human carcinogen." Male smokers may be at risk of cancer if they consume large amounts. Little studies have been done regarding its effects on children, so they should consume it in small quantities, or not at all. Pregnant women are advised to use saccharin sparingly.
Aspartame (NutraSweet and Equal)	It's 180 to 200 times sweeter than regular sugar. 70 percent of all aspartame is used in sodas. The FDA has set the acceptable daily intake (ADI) at 50 mg per kilogram of body weight. That translates to about four (12 oz.) cans of diet soda per day (that's a lot of soda).	One gram of aspartame contains 4 calories. In 1996, the FDA approved its use in foods and beverages. It's approved for consumption by pregnant women, as long as they follow the FDA's guidelines.	You can't bake with it. Some people may have a sensitivity to aspartame, and may experience headaches, dizziness, mood changes, or skin reactions after consuming it.
Acesulfame-K (Sunette or Sweet One)	It's 200 times sweeter than regular sugar. The body can't break it down, so it's excreted from the body unchanged.	It has zero calories. It's approved by the FDA. It doesn't increase the risk of cancer, or affect blood-sugar levels. You can bake with it. It's approved for consumption by pregnant women, as long as they follow the FDA's guidelines.	It has a bitter taste on its own. The consumer group, Center for Science in the Public Interest, believes that studies on this sweetener were poorly done and didn't test its potential cancer-causing risks.
Sorbitol, Mannitol	These are sugar alcohols that occur naturally in fruits, and are commercially made for use as sweeteners.	FDA has designated them as "Generally Recognized As Safe." They're absorbed slowly.	Some parts of these aren't absorbed at all, so consuming these in large quantities may cause diarrhea. This laxative effect can happen if you consume more than 49 grams of sorbitol, or more than 19 grams of manitol.

Fit's Tips: After hearing all those bad things about sugar substitutes, and knowing that one packet of real sugar contains only 11 calories, I think I'll stick to the sugar. What about you? Source

You Asked: Sugar Alcohol?

FitSugar — Thu, 10 Jan 2008 11:00:00 PST

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

Hey Fit!

I know you have done a ton of posts on meal-replacement bars, but they sure still manage to confuse me! Today, I picked up a South Beach Meal Replacement bar while I was out running errands and wanted a quick pick me up (I know, should have gone to the fruit aisle instead!). When reading the package, it said "less than 1 gram of sugar" but then 17 grams of "sugar alcohol!" What the heck does that mean! Please tell me I didn't just stuff my face with something horrible! Thanks!

-Label Reading Renny

Check this: "sugar alcohol" is neither sugar nor alcohol. It is polyol, which is a hydrogenated carbohydrate. On a structural level (remember chemistry?), sugar alcohol resembles sugar, which after all is a carb. And part of a polyol resembles alcohol but will not get you drunk. This would be why they are referred to, in a misleading manner, as sugar alcohol. The most common types of sugar alcohol are maltitol, sorbitol, isomalt, and xylitol (used mostly in gum).

To see if sugar alcohol is naturally occurring just

read more. This suped-up sugar replacement that occurs naturally in many fruits and veggies is not completely absorbed or completely metabolized by the body. This translates ultimately to fewer calories consumed by the body. Sugar alcohol contains about .02 to three calories per gram, whereas a gram of sugar contains about four calories. No insulin is required to convert sugar alcohol into energy, making it relatively diabetic friendly, but definitely ask your doctor to find out if sugar alcohol is safe for you to eat. However, there are some negative side effects to polyol sweeteners, and they mostly involve the lower-GI tract. The most common side effect to watch out for is bloating and diarrhea when sugar alcohol is eaten in excessive amounts. "Excessive amounts" varies from sugar alcohol to sugar alcohol, but for mannitol it is above 20 g. So just like sugar, you best eat these sweet substitutes in moderation. I would say that eating a little bit of sugar alcohol every now and then isn't really going to do you harm. Since manufacturers must show the sugar alcohol count separately if a product is labeled “sugar free” or "no added sugar," you should be able to track how much you are ingesting. I do agree with you about sticking to the produce aisle at your grocery store as much as possible. Source

Dietitians Dish: Bloating Foods

Guest Writer — Wed, 08 Jun 2011 11:00:49 PDT

The following post was written by the registered dietitians of C & J Nutrition, Stephanie Clarke and Willow Jarosh. We turned to them for their expert advice to answer a FitSugar reader's question.

Hi,
I am dealing with some serious bloating issues and it isn't pretty - especially since it's Summer and I plan to hang out in a bikini as much as possible. Can you tell me what foods cause bloating that I should be avoiding? Also, are there any foods out there that alleviate bloating? Thanks!
- Puffy Tummy

When dealing with bloating you need to approach the problems from a couple of different angles to find the source of the problems and figure out what is causing the bloating. A common cause we see with our clients is eating too much, too fast. The remedy for this is to slow down and be more conscious both before and during eating. Don't let yourself get famished between meals - because then you'll want to eat a ton of the first thing you see, quickly. Have a snack in between meals so that you're hungry but still able to make wise portion decisions and slow down at meals. In other words, try eating smaller amounts more often.

If your bloating is PMS-related, skip sodas/carbonated water/etc., as the same bubbles that give carbonated drinks their fizz can enter our digestive tract and cause bloating. Also go easy on salty foods/snacks - too much salt causes our bodies to hold onto water, leading to that puffy feeling of fluid retention. Finally, don't skimp on protein and your meals and snacks. Protein can actually help pull excess water out of your body (especially handy during water-retention prone PMS time).

Keep reading for a few more tips and foods to avoid.

The Pros and Cons of Chewing Gum

Heather Dale — Mon, 22 Aug 2011 00:49:33 PDT

In addition to lip chap and my cell phone, gum rounds out my list of essential purse items. But when it comes to chewing gum in general, how much do we really know about these tasty, rubbery pieces we regularly munch on? Are there any benefits to chomping?

Health Benefits

Heartburn relief: In 2005, researchers found that the saliva stimulated by chewing seemed to neutralize the digestive stomach acid that had leaked into the esophagus. It also seemed to help force fluids back into the stomach and therefore provide heartburn relief. Chewing gum - sugarless, of course - for 30 minutes did the trick and can provide relief for up to three hours.
Kills bacteria and freshens breath: Chewing stimulates saliva production, and the more saliva you have in your mouth, the less bacteria you will have. Gum that is said to be sweetened with xylitol is said to increase salivation and prevent bacteria from replicating in the mouth. In terms of what flavor to go with, it's best to stick with cinnamon, as it can actually help to decrease bacteria in your mouth - sugar-free cinnamon, naturally.

Keep reading for more pros and find out if chewing gum poses any health risks!

You Asked: Why Does Running Make Me Have to "Go?"

FitSugar — Tue, 24 Jun 2008 11:00:00 PDT

You're asking and I'm answering.

"Fit. I've recently started running but I've noticed an unpleasant side effect. A few times I've had to get off the treadmill and run to the bathroom. It's totally embarrassing to me; please tell me it's normal."
-Running to Restroom

Great question and I love when readers pose slightly embarrassing questions because it always provides a small sigh of relief for everyone to read it and say, "I'm not alone." Needing to go is a very common issue among runners; let's just say that the abundance of port-o-potties at marathons are not for the spectator's use. To see why, just

read more. Here is the thing: The up and down motion of running can irritate the intestines and make us have the urge to go. When I first started running I had this very same problem, and I know that having to stop halfway through a run can be very discouraging to someone trying to build up endurance. For an expert's advice on how to deal I turned to WedMD:

Gastroenterologist David Bjorkman, MD, dean of the University of Utah School of Medicine, recommends eating at least two hours before a run. Caffeine can speed the movement of wastes through your system, and artificial sweeteners (such as mannitol and sorbitol), which are often found in energy bars, can cause GI distress. Although it's not wise to have a bran muffin before a race, Dr. Bjorkman says to incorporate more fiber in your diet (work up to 20 grams a day). "Adding fiber can make you more regular. You can get your system to operate like clockwork, so that you can reliably go before a run."

From my own experience all of the above holds true, but I've also found that timing is critical. For example, if you typically hit the restroom first thing in the morning, then an a.m. run may not be the best option. Also, it's a good idea to always try to use the bathroom before you run. You're definitely not alone and hopefully, with a little tweaking of your diet and timing, the only urge you'll feel is to run longer. Source