Cooking For Your Health: February 2012

Foods Containing Hidden Sugars

Overindulging in sugar can lead to a wide range of health issues including diabetes, depression, and even cancer. Evidence shows consumption of too much sugar plays a role in obesity. Excess sugar intake can impact on how you look and feel, do damage to your skin, and can alter your mood.

According to the American Heart Association (AHA), the average adult in the United States takes in 22 teaspoons of added sugar a day, or 150 pounds a year, while teens pile in 34 teaspoons a day. That’s more than twice the amount of sugar we should be eating.

SUMMARY OF STUDIES CAUSED BY HIGH SUGAR INTAKE

Following a High-Glycemic Diet May Cause Acne

According to a 2008 study published in the journal Molecular Nutrition & Food Research, what you eat can affect your skin. The study’s Australian researchers measured the effects of high- and low-glycemic diets on the skin of teenage boys. The glycemic index of a food defines how quickly it’s broken down into glucose by the body. High-glycemic foods, such as refined carbs, sugary drinks, and even certain fruits high in natural sugars, cause large spikes in blood sugar when eaten. Low-glycemic foods, such as whole grains, are broken down into sugars more slowly, so they do not cause spikes in blood sugar.

The researchers found that those who were on the low-glycemic diet experienced a 50% reduction in acne, while those who ate the high-glycemic diet experienced a 14% increase. Researchers speculate that insulin resistance—commonly associated with eating a high-glycemic diet—may fuel inflammation and the production of the acne-causing oil sebum.

A Diet Rich in Sugar Can Hurt Your Heart

Eating an excessive amount of fat isn’t the only thing that increases your risk of heart disease. Mounting evidence suggests that sugar plays a direct role on the health of your ticker. A study published in the Journal of the American Medical Association found that people who took in more than 17.5% of their calories from added sugars were 20 to 30% more likely to have high levels of triglycerides, a type of fat that’s found in your blood. When you consume more sugar than you need for energy, the excess sugars form triglycerides, which are then stored in fat cells.

The same study found that people who got 25% or more of their calories from added sugars were more than 3 times more likely to have low levels of HDL (the good cholesterol that helps prevent plaque buildup by carrying cholesterol from your arteries to your liver where it is then excreted) than those whose diets included less than 5% sugar. Both high triglycerides and low HDL levels contribute to atherosclerosis—the hardening of your arteries—a condition that increases your risk of heart disease, stroke, and heart attack.

The case against sugar is so compelling that, in 2009, the AHA released guidelines suggesting people limit intake. Women should eat less than 6 teaspoons a day; men are to keep their intake to 9 teaspoons.

Sugar Can Increase Your Chances of Depression

Eating sugar and carbs can give you a temporary mood boost—it triggers your body to release the feel-good hormone serotonin—but overloading your system with sugar seems to have the reverse effect, says Teitelbaum. In fact, researchers from Baylor College of Medicine found a correlation between sugar consumption and the annual rate of depression in six countries. While the exact mechanism that triggers excess sugar to negatively affect your mood is unknown, some believe that insulin resistance may force the release of the stress hormones cortisol and GLP-1.

Moreover, research published in the British Journal of Psychiatry found that people who were diagnosed with schizophrenia and ate a sugar-heavy diet were more likely to be hospitalized in a 2-year follow-up period. “Behavioral disorders, in general, are affected by massive swings in sugar,” says Teitelbaum. “When you eat a lot of sugar , your blood sugar levels shoot way up and then go way low. These fluctuations drive your metabolism and mood nuts . And when someone is schizophrenic, he already has a hair-trigger.”

High Blood Sugar Can Increase Your Risk of Yeast Infection

Yeast grows by feeding on sugar, so if you drink a 48-ounce Big Gulp every day, your body is going to be a fermentation tank, says Teitelbaum. Yeast infections—both down there and in your mouth (also known as oral thrush)—are typically caused by an overgrowth of the bacteria Candida. These bacteria exist naturally in your body, but are usually held in check by your immune system. However, when your blood sugar is particularly high, the extra sugars in your saliva and urine provide a perfect breeding ground for the bacteria.

Sugar May Increase Your Risk of Cancer

“The sugar-cancer connection is compelling and scary,” says Bennett, pointing to in vitro studies that show cancer cells feed on sugar to fuel their growth and proliferation. “Researchers call them ‘glucose guzzlers.’” While it’s not proven that sugar fuels cancer growth in the body, we do know that obesity—a likely effect of eating too much sugar—increases your risk of developing a number of cancers, and that both sugar and insulin fuel cancer-cell growth. A number of studies indicate a strong relationship between sugar consumption and an increased risk of cancer. For instance, University of Minnesota researchers looked at more than 60,000 patients over 14 years and found that people who drank two or more soft drinks a week had an 87% higher risk of developing pancreatic cancer. University of Buffalo researchers found that diabetic women had a 39% increased risk of developing breast cancer over those with a fasting glucose level below 100 mg/dl. That is, women with the highest blood sugar levels were much more likely to have breast cancer than those with the lowest levels.

18 Foods That Contain Hidden Sugar

Image: Thinkstock

1. Cereal

Rainbow-colored and cocoa-covered cereals have lots of hidden sugar, but whole grain varieties can have as much hidden sugar as the sweet stuff. Some bran cereals can contain as much as 5 tsp of sugar per serving - that’s more than a cream doughnut.

What cereals could be healthy for you?

Cereals That Passed Health Guidelines

Kid Friendly Cereals

*Kellogg's Mini Wheats: Infested bite-size, Frosted Big Bite, Frosted Bite-Size, and Frosted Little Bite

*General Mills Cheerios Original

*General Mills Kix Original

Family Cereals

*Post Shredded Wheat (all varieties)

*Post Grape-Nuts Flakes

*Quaker Oats Oatmeal Squares Cinnamon

*Post Bran Flakes

*Post Honey Bunches of Oats with Vanilla Bunches

Image: Getty Images

2. Oatmeal

Many of the flavored packets can contain close to 14 g of sugar, the same as the amount in about 3 Oreo cookies.

Try plain oats instead.

Try These Oat Recipes Downloaded From Fitbe.msn.com

1. Oaty Egg Florentine

No need to choose between two morning faves. Eggs and oats collide deliciously for an extra-hearty, protein-filled morning meal.

How: Stir 1/4 cup chopped baby spinach into oatmeal. Top with 1 thin slice of Swiss cheese and 1 large egg, sunny-side up.

PER SERVING: 350 cal, 15 g fat (6 g sat), 34 g carbs, 140 mg sodium, 5 g fiber, 18 g protein

Each recipe is based on 1/2 cup dry rolled oats, prepared with water. (Or make it with 1/2 cup skim milk for added protein, calcium, and vitamin D, and fewer than 50 extra calories.)

2. Strawberries and Cream

No packet comes close to packing the protein, vitamins, antioxidants, and flavor in this combo.

How: Add 1/4 cup nonfat Greek yogurt, 1 tablespoon honey, and 1/4 cup sliced strawberries to oatmeal and stir well. Garnish with strawberry halves.

PER SERVING: 300 cal, 3.5 g fat (0.5 g sat), 61 g carbs, 25 mg sodium, 6 g fiber, 12 g protein

3. Maple-Bacon Oatmeal

Turkey bacon has less saturated fat and none of the dangerous nitrites found in most regular bacon, and maple syrup is antioxidant-rich.

How: Cook 2 slices of natural turkey bacon. Mix oatmeal with 2 tablespoons maple syrup, then crumble bacon on top.

PER SERVING: 360 cal, 8 g fat (2 g sat), 61 g carbs, 390 mg sodium, 5 g fiber, 11 g protein

4. Chai Oatmeal

Give oats a germ-fighting kick with a spice blend that combines stomach-soothing ginger with the antibacterial power of honey.

How: Mix oatmeal with a pinch each of ground cardamom, cinnamon, cloves, and ginger, and 1/4 cup low-fat milk. Drizzle with 1 teaspoon honey and 2 tablespoons slivered almonds.

PER SERVING: 320 cal, 11 g fat (1.5 g sat), 47 g carbs, 30 mg sodium, 8 g fiber, 11 g protein

Image: Thomas MacDonald/Mitch Mandel

3. Granola

Today's granola are primarily made from rolled oats and filled with sugar, fruits, and nuts. Granola bars are full of sugar, saturated fat and calories.

Eating granola in its' natural state is a healthier treat. The rolled oats contains lots of fiber for digestion, and antioxidants to help prevent disease. Add your own fruit and nuts. Fruits like cranberries promote urinary health benefits and nuts like almonds can help lower cholesterol.

Image: Kurt Wilson

4. Yogurt

Many flavored yogurts can contain up to 7 tsp of sugar.

Select plain yogurt and add your own fresh or frozen fruit.

Image: Robert Gerheart

5. Fruit Juice

A glass of orange, apple or grape juice may contain 7 teaspoons of sugar or more. Many of these fruit juices has fructose as the first ingredient. Not good for diabetics. It is not absorbed well in the bloodstream without the presence glucose. The extra fructose can enter the intestinal tract causing inflammation which leads to gas or intestinal pain.

Image: Getty Images

6. Iced Tea

This is a drinkable disaster. Bottled versions can contain up to 33 g of sugar per serving.

For a healthier choice, choose green, oolong and white tea when preparing your iced tea. It is healthier than the normal black iced tea. Drink iced tea in moderation because it contains lots of oxalate which increases the risk of kidney stones to pile up in the body. Iced tea contains some antioxidants. Antioxidants have shown to be helpful in reducing risk of heart attack and stroke.

Image: Thinkstock

7. Sports Drinks

Sports Drinks can provide an extra energy boost before, during or after an intense workout, but use with meals. Sports drinks are high in carbohydrates. Many of them are high in fructose.

Diabetics who prefer sports drinks should consume these drinks with carbohydrate levels of 8% or less. I'ts best just to drink water.

Image: Thomas MacDonald

8. Fruit Smoothies

Smoothies made entirely from fruits and veggies are a tasty treat that fill you up with vital nutrients and antioxidants.

The concentrated mixture of natural sugars may not be a good thing. Sipping smoothies over a long period of time can damage tooth enamel due to the high acidity of the fruits. Avoid additional calories with the addition of yogurt or chocolate.

Image: Veer

9. Jelly, Jam or Preserves

Jams and jellies are made with fruit, the second ingredient is sugar. Two tablespoons will fill you up with about 13 grams.

For diabetics, use low sugar or sugar free brands.

Image: Mitch Mandel

10. Hazelnut Spread

Spreads like Nutella can contain up to 21 g of sugar per serving. The second ingredient in the spread is palm oil. Palm oil is considered an unhealthy fat.

For a healthier choice, use unsweetened peanut butter or almond butter spreads instead.

Image: Getty Images

11. Spaghetti Sauce

Pasta sauces like most marinara sauces can contain up to about 2 tsp. of sugar per serving.

Pasta sauces contains fiber and complex carbohydrates and packed with vitamins and mineral. When topped with pasta, eat in moderation as you know by now pasta is high in carbohydrates. Reduce the amount of calories in pasta by not overcooking. Overcooking pasta increases the amount of carbohydrates.

How To Make Healthy Pasta

Image: Getty Images

12. Salad Dressing

Some salad dressing may contain up to 2 tsp or more of sugar per 2 tablespoons of dressing.

Use oil and vinegar based dressings instead of creamy which can be based with buttermilk, mayonnaise, yogurt, or heavy cream. Use low calorie oil and vinegar based dressings with 8gms or less of fat per 2 tablespoons.

Low Calorie Oil and Vinegar Based Salad Dressing

Hidden Valley Ranch Light
Ken's Steakhouse Lite Raspberry
Wishbone Red Wine
Wishbone Raspberry Hazelnut Vinaigrette
Newman's Own Lighten Up! Light Balsamic Vinaigrette
Newman's Own Lighten Up! Low Fat Sesame Ginger

Image: Mitch Mandel

13. Ketchup

A tablespoon of ketchup contains about a teaspoon of sugar, that's a lot of sugar. Resist temptation. Eat in moderation.

If you are watching your diet or have diabetes, follow these good tips:

1. Ketchup: 1 tablespoon to your favorite dish

2. Mayonnaise: use low fat mayonnaise or healthy fat mayonnaise like the one with olive oil. One serving is good enough

3. Mustard: it is low in carbs and fat, stick to 1 serving or 1 teaspoon

4. Hot sauce: using up to 1 tablespoon is good enough

5. Salsa: using up to 2 tablespoons as a topping

6. Vinegar: low in calories and carbs, no salt or fat content. A splash of balsamic on a salad, low sodium soy for a marinade or make your own vinegar using spices.

7. Low-Calorie Salad Dressings: Use just under 2 tablespoons for your salad and lean meats like chicken or fish

8. Cinnamon: Just a sprinkle to flavor your favorite foods or beverage. Watch out with the baked goods, just a sprinkle. You don't want to eat more of the baked good with the aromatic cinnamon.

9. Horseradish: packs a powerful punch of flavor. One tablespoon equals 2 grams of carbs. Good when added to low-fat sauces or marinades for chicken, beef, or fish.

10. Sweet Pickle Relish: Good use in a host of treats. Has 5 grams of carbs per tablespoon serving

Image: Thomas MacDonald

14. Dried Fruit

Dried fruit can be a healthy snack. Dry fruit has less water and added sugar which increases the caloric intake. The benefit of eating dried fruits is its fiber content. The fiber content is more concentrated in dried fruits than that of fresh fruits.

When watching your diet or if you have diabetes, try to avoid dried fruits due the packed sugar most brands may have. Try using unsweetened dried fruit or just eat fresh fruit instead.

Image: Mitch Mandel

15. Low-Fat and Fat-Free Sweets

Figs have good nutritional value better than most energy bars.

Use the low-fat or fat free kind. They are usually low in fat and calories. Careful, low-fat and fat free sweets can contain twice as much as sugar. Organic varieties are best. They don't crumble as much.

16. Energy Bars

Nutrition bars are designed to give you a jolt during your workouts. Unfortunately these bars can contain as much as 20 grams of sugar.

Nutrition bars should only be
eaten in moderation. If you are a diabetic, eat brands which have a low glycemic index.

Low Glycemic Bars

*Granola Gourmet Energy Bar

*Solo Energy Bar

*Power Bar Performance Energy

*Tri 3 Bar

17. Frozen Dinner

Frozen Dinners are prepared in small portions to reduce the caloric content. To most people, these dinners may not be filling. The best thing to do is to add a whole grain roll, a side salad, and/or some veggies to make the meal more filling.

Try to limit or avoid frozen dinners that use glazes and sauces.