Tag Archives: sugar

Halloween is over, so what will you do with all that candy?

This weekend marked the end of several weeks of Halloween preparation, events, and celebrations. But even after the lights in the jack-o-lanterns have been extinguished and the costumes have been packed away, the Halloween horrors continue. It’s not ghosts or witches or black cats you need to worry about, though. It’s the leftover candy.

And not just the candy that gets brought home by (or is left over from) trick-or-treaters. What you really need to worry about is the candy that remains, either in the cabinet or in the dish on the table. This is the topic of my Health & Fitness column in the Aiken Standard this week.

candy corn


If your home is like mine, you have probably been accumulating candy for several days now. Despite our best intentions, most of it will get eaten, probably in the few days after Halloween. There are several ways in which a Halloween candy binge could be bad for our health.

First, it can add up to a lot of calories, which could contribute to weight gain. As a rough estimate, a typical “fun size” candy bar has about 75–100 calories. Look in your kids’ candy bags or the bowl of leftover candy at your front door and think about how many calories that adds up to.

Second, eating lots of candy could replace healthier foods. Candy is considered “empty calories,” meaning that there is little nutritional value beyond calories—typically no vitamins, minerals, or fiber. And if you eat less at meals because of the extra candy you are consuming you may not be getting enough essential nutrients. However, since the candy binge will probably only last a few days, this shouldn’t cause long-term health problems.

Third, the high sugar intake can contribute to cavities. Bacteria in the mouth produce acid when they come in contact with sugar, and this acid erodes tooth enamel to cause cavities. Sticky candy like gummies or hard candies that are in the mouth a long time are of particular concern. Obviously, brushing after eating can reduce the risk of cavities and chewing sugarless gum may help, too.

Many parents try to reduce some of these potential health concerns by limiting how much candy their children can eat at a time. This makes sense since spreading out the candy consumption—a few pieces each day—means less sugar intake at any one time.

Others solve this problem by letting their kids eat as much candy as they want on Halloween, then taking the rest away or letting their kids keep just a few pieces. Many times kids don’t even miss the candy when it is gone. This is probably a smart approach, but it does require some creativity to get the candy away. Replacing the candy with books, toys, or other gifts might help.

For many people, the real problems begin after Halloween when the leftover candy ends up in a bowl at home or in a dish on a desk at work. While there are some people who can resist reaching into the bowl, most of us can’t. It’s just too tempting to grab a piece of candy as we walk by, and we likely do it more often than we think. In fact, sometimes the candy dish is set out for the purpose of getting rid of the candy!

As the end of the Halloween candy season nears we will probably find ourselves eating more candy than we should. The good news is that as long as we get back to a routine of healthy eating and regular exercise, a Halloween candy binge shouldn’t do any lasting harm our health.

 

Trick or treat? More like getting tricked by treats! Watch out for candy and soda dressed up as healthy food.

Boo! Since Halloween is this weekend, it’s a good time to think about what makes this holiday so scary. It’s not the ghosts or zombies that come to your door in the evening seeking candy that you should be scared of, though. In fact, you don’t even need to wait until dark to get spooked. You are likely to see the scariest “costumes” on your breakfast table on Halloween morning—candy and soda dressed up as healthy food! Here are three common examples:

candy corn


Fro-yo dressed as healthy yogurt

Most people would consider yogurt to be a healthy breakfast. And it is, provided you aren’t getting tricked! Low-fat and fat-free flavored yogurt is almost always sweetened with sugar. This is true for the yogurt tubes that kids love and much of the Greek yogurt that is so popular. Sure, it contains protein and beneficial bacteria, but the added sugar makes it equivalent to frozen yogurt or ice cream in terms of calories and sugar. Some of these yogurts even come with toppings, like bits of chocolate, just like fro-yo!

A healthier alternative is plain yogurt with real fruit. Sure, it’s not as sweet, but you will be getting the benefits of eating yogurt without all the added sugar.

Soda dressed as fruit juice

Many “fruit” drinks contain less than 5% juice but plenty of added sugar, so they are essentially soda without bubbles. For example, the orange drinks like Hi-C or Sunny D are a popular substitute for orange juice, but they are far from a nutritional equivalent. The same is true for other drinks, including juice boxes and pouches, which are commonly part of breakfast, lunch, or snacks. Even scarier is the fact that these drinks are much sweeter than real fruit. Children may develop an expectation that oranges or orange juice should taste as sweet as soda and prefer the sugar-sweetened version over the real fruit.

A better choice is to make real fruit and fruit juice, not soda disguised as juice, a part of meals and snacks

Candy bars and cookies dressed as cereal and breakfast bars

Many popular breakfast foods targeted at children include sugar-sweetened cereals, pastries, and bars. Some breakfast bars and cereals that seem healthy are really candy bars in disguise. Some even skip the disguise and actually look like candy or dessert. Pop Tarts and some granola bars are covered in chocolate or frosting, and favorite cereals often contain marshmallows or are shaped like cookies. No surprise that these foods are as high in calories and sugar as cookies or some candy bars. Worse, a child who is used to breakfast or snack foods that taste like candy or cookies may resist real food when it is offered. Now that’s scary!

When you think you are eating something healthy but it’s really not—I call this Candy and Soda for Breakfast. And it’s not just breakfast, it happens at every meal.

While the focus here is on food for kids, it really isn’t much different for adults. Breakfast foods like donuts and pastries are almost always topped with icing and it would be difficult to distinguish many muffins from cupcakes. For many people, coffee isn’t just coffee anymore, but a drink that contains as much sugar and as many calories as a milkshake, sometimes with whipped cream on top. What’s really scary is that this is how many people eat every day.

The good news is that you can make your breakfast healthier without too much effort. While there is much debate about what constitutes a healthy breakfast, there is agreement about what it doesn’t include—lots of added sugar! Look for cereals that are low in added sugars and high in fiber. Include real fruit, fruit juice, and milk (or soy milk) whenever possible. If you have time, eggs are an excellent source of protein and healthy fats. Yogurt is good, too, but watch out for added sugars in flavored yogurt. Whole grain toast or a bagel with peanut butter makes a good alternative to Pop Tarts or breakfast bars.

As a general rule, steer clear of foods that look like dessert. Frosting, marshmallows, chocolate chips, and sprinkles simply aren’t part of a healthy meal!

If you are worried about the big bags of candy that get brought home on Halloween night, keep this in mind.  While eating a lot of candy is never healthy, a typical Halloween candy binge lasts a few days, after which time the candy is gone or the kids are literally sick of eating it.  The long-term effects on your kid’s health (and teeth) can be offset by a good diet, regular activity, and diligent brushing and flossing. The same applies to you, too, if you find yourself digging into the big bowl of candy that is inevitably left over.


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Know your nutrients: Carbohydrates

Nutrition and healthy eating are common themes in my writing, so it seems appropriate to provide more information about the major nutrients in our diets: carbohydrates, fats, and protein. These nutrients provide nearly all of the calories we eat and have a large impact on our health. Given the importance of these nutrients, there tends to be much confusion about the different forms they come in and how much of each we should eat. Carbohydrates are the topic of my Health & Fitness column in the Aiken Standard this week.


Starchy-foods

Carbohydrates are an important energy source in your diet. All carbohydrates contain four calories per gram. Grains, fruits, and vegetables are good sources of carbohydrates. Carbohydrates include starches, naturally occurring and added sugars, and fiber.

Carbohydrates are produced as a result of photosynthesis in plants and are stored as complex carbohydrates or starches in grains and many vegetables and as simple sugars in other vegetables and fruits. When you eat carbohydrates, your body breaks down the starches and converts the sugars to glucose, or blood sugar, which is used for energy.

The extent to which a food affects blood glucose is called the glycemic index, or GI. Refined carbohydrates, like white rice, pasta, and flour, and sugars typically have a high glycemic index, meaning they cause spikes in blood glucose. Whole grains, like whole wheat, whole oats, and brown rice, have more of a “low and slow” effect on blood glucose. This can help with blood glucose control and may affect appetite.

For these reasons, low GI foods like complex carbohydrates from whole grains are called “good carbs,” in contrast to high GI refined grains and sugars, known as “bad carbs.” In reality, the glycemic index can provide a guide for selecting carbohydrates in the diet, but is no guarantee you are making healthy choices.

Carbohydrates also include fiber, the nondigestible portion of plants. Whole grains, fruits, and vegetables are rich sources of fiber while refined grains and sugars contain little, if any, fiber. Fiber comes in two forms, soluble and non-soluble. Non-soluble fiber, also called roughage, promotes good digestive health. Soluble fiber, like that found in oats, may help lower blood cholesterol. Studies show that diets higher in fiber tend to promote weight loss over time.

You should make an effort to reduce your intake of sugars, especially added sugars, in your diet. Even though all sugars have the same number of calories, foods and beverages containing added sugars should be avoided. Look for “corn syrup” and “high fructose corn syrup” on the label to identify added sugars. You may be surprised how much added sugar you consume! Fruits or 100% fruit juices are a healthy choice since they are rich in vitamins and minerals, even though they contain sugar.

Carbohydrates can be a major part of your diet. Current recommendations call for 45–65% of your daily calories to come from carbohydrates, so a person who eats 2000 calories per day should consume about 300 grams of carbohydrate. Sugars should be limited to less than 10% of calories, so the majority should be complex carbohydrates.

You can meet this goal by reducing your intake of sugars, especially added sugars, and refined grains while increasing your consumption of whole grains, fruits, and vegetables that are high in fiber. When comparing food labels, look for foods that contain whole grains (the first ingredient should be something like “whole wheat flour”) and higher levels of fiber. But be aware that some foods, like many breakfast cereals, contain whole grains but are also high in added sugar.

The best advice is to get the majority of your carbohydrates from real food, including vegetables, fruits, whole grains, and legumes, rather than from processed foods.


Take the sweet challenge!

Cutting back on sugar intake is a common goal to improve heath and promote weight loss. It is also a popular New Year’s resolution and many people have attempted to completely eliminate sugar on a 30-day (or longer) sugar challenge. There is good reason to do this: eating too much sugar is unhealthy! Excessive sugar intake causes hormonal changes and inflammation that can lead to obesity, diabetes, heart disease, and cancer. This is especially true when combined with a lack of physical activity. And your dentist wants you to know that sugar is also associated with dental caries.

If you are trying to lose weight or if your goal is to eat healthier in general, reducing or eliminating added sugar will help more than any other single dietary change. Many people do this by switching from sugary sodas, juices, and other beverages to flavored, artificially sweetened drinks. This is good because it lowers sugar intake, but it may not be the best approach.  This is the topic of my Health and Fitness column in the Aiken Standard this week.

berry-close-up-cooking-delicious-141815 copy

Photo by mali maeder from Pexels

There is some concern over potential health risks of excessive artificial sweetener consumption, including cancer, cardiovascular disease, kidney disease, mood, and behavior. It is important to know that research does not support a strong association between typical artificial sweetener consumption and these health problems. That said, if your goal is to eat less processed food, avoiding artificial sweeteners is an excellent idea.

A more realistic concern may be the effect that replacing sugar with an equally sweet alternative has on your eating behavior and food preferences. Sweetness is one of the most important tastes we respond to, driving our food choices and the amount we eat. It is easy to become accustomed to a certain level of sweetness in food and beverages that make unsweetened “natural” options less palatable.

For example, in an effort to move away from soda and other beverages, many people drink flavored, artificially sweetened water. These drinks taste good and have no calories, so they seem like a smart choice. And they are, if you only consider calories. But these drinks create an expectation that water should be flavored and sweet, so they move people away from a goal of making water the primary source of hydration. I know several adults who simply won’t drink plain water!

This is especially true for children when it comes to fruit. Kids may develop an expectation that strawberries should taste like strawberry-flavored fruit snacks or that orange juice should taste as sweet as a sugar-free fruit drink. Children who learn that fruit should taste sweeter than it really is may not like real fruit when they try it. To a kid accustomed to drinking orange-flavored drinks, even sugar-free, an actual orange may taste sour.

So, if you are already cutting back on sugar intake, keep it up. If you haven’t tried to reduce your sugar consumption, you should. The health benefits are worth it! Keep in mind that you should also make an effort to cut back on sweets, too.  

Take the sweet challenge by reducing your consumption of added sugars and sweeteners. One easy way to do this is to replace sweetened drinks with plain water, tea, and coffee.  You should also avoid processed foods and eat more “real” food. Vegetables, fruits, whole grains, meat, beans, and dairy are known to have health benefits and have no added sweetness. When you do eat packaged foods, pay attention to food labels and look for foods and beverages that have no added sugar or sweeteners.


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Let’s Agree to Agree About Food

Eating a healthy diet is a goal for many people to help them treat or prevent disease, improve exercise performance, or maintain a healthy body weight. If you pay attention to news about food and nutrition you have probably noticed that there is a great deal of controversy about what constitutes a healthy diet. It’s easy to find lists of foods to avoid and things to eat every day. Unfortunately, lists from different sources may not be the same or, worse, a food that is on one “never eat” list is on another “always eat” list.

There is a different approach you could take to plan the foundation for a truly health way to eat. Instead of focusing on what is different, think about what recommendations are shared among most “healthy” diets. Here is some diet advice that almost everyone agrees on. This is the topic of my Health & Fitness column in the Aiken Standard this week.

Group of people eating

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Is chocolate healthy? That depends on what you mean by chocolate. And what you mean by healthy.

 

If you pay attention to nutrition news you may get the idea that achieving good health requires depriving yourself of foods you enjoy. Fortunately, this is not always the case. For example , eating certain types of chocolate has been linked to some health benefits.

The idea that chocolate may be healthy is no doubt welcome news for chocoholics. But it may leave you wondering if eating chocolate really is healthy. The answer depends on what you mean by chocolate and what you mean by healthy.

ChocolateA

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The not-so-sweet truth about sugar and your health.

You are probably aware that eating too much sugar is bad for your health. Excessive sugar intake causes hormonal changes and inflammation that can lead to obesity, diabetes, heart disease, and cancer. For decades an emphasis was placed on lowering fat intake, especially saturated fat and cholesterol, to reduce the risk of obesity and heart disease.

Unfortunately, much of this advice was misguided and while fat intake went down, sugar consumption in processed and prepared food increased. This is now seen as a primary cause of the current obesity and diabetes epidemic. The impact of sugar on health and steps you can take to reduce sugar intake are the topic of my Health & Fitness column in the Aiken Standard this week.

Sugar cubes

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Trick or treat? More like getting tricked by treats! Watch out for candy and soda dressed up as health food.

Boo! Since Halloween is this week, it’s a good time to think about what makes this holiday so scary. It’s not the ghosts or zombies that come to your door in the evening seeking candy that you should be scared of, though. In fact, you don’t even need to wait until dark to get spooked. You are likely to see the scariest costumes on your breakfast table on Halloween morning—candy and soda dressed up as healthy food!

candy corn


Here are three of the most common frightening “costumes”:

Fro-yo dressed as healthy yogurt

Most people would consider yogurt to be a healthy breakfast. And it is, provided you aren’t getting tricked! Low-fat and fat-free flavored yogurt is almost always sweetened with sugar. This is true for the yogurt tubes that kids love and much of the Greek yogurt that is so popular. Sure, it contains protein and beneficial bacteria, but the added sugar makes it equivalent to frozen yogurt or ice cream in terms of calories and sugar . Some of these yogurts even come with toppings, like bits of chocolate, just like fro-yo! A healthier alternative is plain yogurt with real fruit. Sure, it’s not as sweet, but you will be getting the benefits of eating yogurt without all the added sugar.

Soda dressed as fruit juice

Many “fruit” drinks contain less than 5% juice but plenty of added sugar, so they are essentially soda without bubbles. For example, the orange drinks like Hi-C or Sunny D are a popular substitute for orange juice, but they are far from a nutritional equivalent. The same is true for other drinks, including juice boxes and pouches, which are commonly part of breakfast, lunch, or snacks. Even scarier is the fact that these drinks are much sweeter than real fruit. Children may develop an expectation that oranges or orange juice should taste as sweet as soda and prefer the sugar-sweetened version over the real fruit. A better choice is to make real fruit and fruit juice, not soda disguised as juice, a part of meals and snacks

Candy bars and cookies dressed as cereal and breakfast bars

Many popular breakfast foods targeted at children include sugar-sweetened cereals, pastries, and bars. Some breakfast bars and cereals that seem healthy are really candy bars in disguise. Some even skip the disguise and actually look like candy or dessert. Pop Tarts and some granola bars are covered in chocolate or frosting, and favorite cereals often contain marshmallows or are shaped like cookies. No surprise that these foods are as high in calories and sugar as cookies or some candy bars. Worse, a child who is used to breakfast or snack foods that taste like candy or cookies may resist real food when it is offered. Now that’s scary!

When you think you are eating something healthy but it’s really not—I call this Candy and Soda for Breakfast. And it’s not just breakfast, it happens at every meal.

While the focus here is on food for kids, it really isn’t much different for adults. Breakfast foods like donuts and pastries are almost always topped with icing and it would be difficult to distinguish many muffins from cupcakes. For many people, coffee isn’t just coffee anymore, but a drink that contains as much sugar and as many calories as a milkshake, sometimes with whipped cream on top. What’s really scary is that this is how many people eat every day.

The good news is that you can make your breakfast healthier without too much effort. While there is much debate about what constitutes a healthy breakfast, there is agreement about what it doesn’t include—lots of added sugar! Look for cereals that are low in added sugars and high in fiber. Include real fruit, fruit juice, and milk (or soy milk) whenever possible. If you have time, eggs are an excellent source of protein and healthy fats. Yogurt is good, too, but watch out for added sugars in flavored yogurt. Whole grain toast or a bagel with peanut butter makes a good alternative to Pop Tarts or breakfast bars.

As a general rule, steer clear of foods that look like dessert. Frosting, marshmallows, chocolate chips, and sprinkles simply aren’t part of a healthy meal!

If you are worried about the big bags of candy that get brought home on Halloween night, keep this in mind.  While eating a lot of candy is never healthy, a typical Halloween candy binge lasts a few days, after which time the candy is gone or the kids are literally sick of eating it.  The long-term effects on your kid’s health (and teeth) can be offset by a good diet, regular activity, and diligent brushing and flossing. The same applies to you, too, if you find yourself digging into the big bowl of candy that is inevitably left over.


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Juiced! Why fruit juice isn’t quite the same as eating fruit.

Nutrition information is often confusing and conflicting, making healthy food choices a challenge. Fortunately, there are some recommendations that are consistent. Among these is eating more fruit. But what if the way you were consuming fruit meant that you were missing some of the nutrients that make it so healthy?  This is the topic of my Health & Fitness column in the Aiken Standard this week.

Orange-orange juice


Fruits are excellent sources of essential vitamins, minerals, and fiber. Fruit also provides energy in the form of naturally occurring sugar. Whole fruit and fruit juice are considered equivalent in current nutrition recommendations. However, fruit juice has been implicated as a contributor to weight gain and poor health, especially in children.

This is because fruit juice often comes in the form of fruit-flavored drinks that contain little or no actual juice but plenty of added sugar, so they are essentially soda without bubbles. Even though real fruit juice contains about the same amount of sugar and calories as soda or other sweetened drinks, they are not comparable when it comes to nutrition.

One consequence of consuming food and beverages that are flavored like fruit but are actually much sweeter is that it may make real fruit less palatable. People, especially children, may develop an expectation that “fruit” should taste as sweet soda or candy and prefer the sugar-sweetened version over the real fruit.

It seems reasonable that since juice is made from fruit, drinking juice must be the same as eating fruit. This isn’t always the case. Depending on how the juice was made will determine whether it is comparable to eating fruit.

Juice that is pressed is missing some of the nutrients of the fruit, most importantly fiber. A good example is apple juice. Apples contain sugar, vitamins, minerals, and fiber. The fiber is in the cell membranes of the apple and the juice, containing the sugar and other nutrients, is in the cells.

When you eat an apple, you are getting all the components of the apple, including the fiber. Apples that are pressed into juice contain the sugar, but not the fiber. In this case, eating the whole fruit is better than drinking the juice.

If the juice is made from whole fruit that is blended it may contain the fiber. Many smoothies are made with whole fruit, so these drinks are comparable to eating fruit. Better yet, some smoothies also include vegetables making them a good source of both fruits and vegetables.

Fruit smoothies are often used as meals or snacks to promote weight loss, but this requires some careful consumption to be effective. Many smoothies contain additional ingredients, some of which contribute nutrients as well as others that simply add sugar and calories. These extra calories can interfere with weight loss.

Additionally, drinking your fruit may lead to overconsumption that you don’t notice. It is far easier to drink juice or a smoothie than it is to eat a piece of fruit, so you are more likely to consume excess sugar and calories with juice. A single 8 oz. serving of apple juice can contain the juice of 3 or more apples. While drinking a glass of apple juice may not seem like a big deal, eating three apples would certainly get your attention!

While eating whole fruit is recommended over drinking juice, the most important thing is to include fruit in your diet. But make sure you are getting 100% real fruit, not sweetened, flavored drinks and snacks that are essentially candy and soda!


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Resolutions to make your family happier and healthier in 2017

 

By this time, you are probably well into your New Year’s resolutions. Hopefully, you are still on track to meet your goals. Whether they are health-related or not, it is likely that your goals focus on you. But what about the rest of your family? Fortunately, there are a few resolutions that your whole family can make that will help you all move, eat, and sleep better. Here are a few ways your family can make 2017 a happy and healthy year.

kids-jumping


Make sure everyone in the family is active every day.

Physical activity is critical for good health for everyone. Beyond that, being active can help you perform better at work and school and make it easier to do things you enjoy in your leisure time. Adults should be active for a minimum of 30 minutes per day. Everything from taking the dog for a walk to a fitness class at the gym counts. For children, the goal is 60 minutes per day through PE class, sports, and play. As a bonus, you can do at least some of the activity together to make activity a family event!

 

Make healthy eating a family project.

There is a lot of confusion about what makes a healthy diet, but there are a few guidelines almost everyone agrees on. First, eat more fruits and vegetables. At a minimum, eat at least 5 servings each day, but try for twice that. Second, limit added sugars and salt. This is tricky since salt, sugar, and other sweeteners are added to most processed foods. Eating too much sugar is known to contribute to obesity, heart disease, and some cancers, so this is among the smartest nutrition moves you can make. Salt, by itself, isn’t necessarily harmful, but less salt almost always means less processed food and more “real” food. Finally, be mindful of portion sizes. Super-sized servings and second (and third) helpings are the primary reason why people gain weight over time.

 

Plan to eat at least one meal together each day.

Most experts agree that family dinners are important for promoting good communication and healthy eating habits. Given that our days are busy with work, school, and other activities, eating dinner together every night is unrealistic for many families. So, start with planning at least one family dinner at home each week. This is also a good opportunity to teach children about food and cooking, so it is even better if you prepare the meal together.

Make getting enough sleep a priority.

Many American adults and children don’t get enough sleep. Many American adults and children don’t get enough sleep. Lack of sleep can affect children’s growth, development, and learning. It can also have an impact on an adult’s productivity at work. The effect of chronic stress on health is well-known and we should recognize a lack of sleep as a form of stress. A good goal for adults is 7–9 hours of sleep each night. School-aged children need 8–12 hours, with younger kids requiring more sleep. As difficult as it may be, earlier bedtimes can benefit everyone in the family. Limiting screen time (TV, computer, tablet) before bed can help improve sleep, too.

Obviously, these ideas are easier read than done, especially for busy families. But moving more, eating better, and getting more sleep—especially if it is done together—can help your family enjoy a happier and healthier year.


Nutrition, exercise, and health information can be confusing. 
But it doesn't have to be that way.
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