How much is “too much”?
According to research conducted by Dr. Richard Johnson, author of The Sugar Fix, many Americans consume as much as a half pound of sugar per day. Even if you never open a packet of sugar, eat a candy bar or put jam or jelly on your toast, chances are the combination of the “natural” and hidden sugars in the foods you consume still contain enough sugar to categorize you as a “typical”. Be aware that products labeled “no added sugar” might still be high in naturally occurring sugars. There is virtually no chemical difference between added and natural sugars. Sugar is sugar. Leading health organizations suggest we consume no more than 10% of our daily Calories from sugar; regardless of the source. That would translate into just 200 sugar Calories (50 g.) or about ¼ cup of sugar for someone on a 2000 Calories per day diet. An August 2009 report in the Journal of the American Dietetic Association estimates that nearly 17% of the Calories in the typical American diet come from added sugars alone.
Hey, there, “Sweetie”
We are all born with an innate preference for sweet. What baby wouldn’t prefer strained apricots to strained peas? Many children and adults alike today choose soda, juice flavored beverages or sweetened waters over plain water. Even if the sweetness comes from nonnutritive sweeteners or sugar substitutes, such as aspartame, sucralose or stevia, the beverages of choice are sweet. Sugar does more than make the food and beverages we crave taste good. It is considered a “functional ingredient” that adds texture and color to baked and canned goods, preserves jams and jellies, enhances creaminess in frozen confections and “balances” saltiness.
Does Sugar Make You Fat?
Let’s face it: Over two-thirds of all Americans are either obese or just plain overweight. We are quick to blame the fast food industry and restaurants, in general, for serving portions that are more appropriate for a small village than one average person. Many blame food manufacturers for loading up foods with added sugars and, in particular, high fructose corn syrup (HFCS) to explain why so many can not achieve and maintain a desirable weight. It is true that research has found an excessive intake of high fructose corn syrup (HFCS) may lead to metabolic abnormalities and insulin resistance in some people. In general, though, since most sugar merely contributes carbohydrate Calories but no other nutritional value to the diet, excessive sugar Calories of any type can displace more nutrient-dense food choices. Bottom line (pun intended): consuming more Calories from any source that the body does not need can effectively be stored as fat until the body needs those reserves.
Watch the Sugar Rush
One reason to choose fluids as opposed to solid food during exercise and afterwards is to expedite the input: it is more time efficient to drink than to eat. Many “energy” drinks are full of sugar and/or supply “energy’ in the form of B vitamins, amino acid derivatives, such as taurine and carnitine, and central nervous system stimulants, such as caffeine and/or guarana. Although some sugar and, in particular, lower glycemic sugars, may be an important and accepted part of the hydration and performance enhancing equation, knowing how much sugar and the types of sugars you are consuming are important factors in determining the role that any beverage choice plays in an overall training diet. When possible, consume a simple sugar in a “mixed nutrient food” that includes some protein, fiber and fat, can help moderate the subsequent rise in blood sugar. For example, consider eating a whole apple, spread with 1-2 tbsp. natural peanut butter or almond butter, instead of drinking the equivalent amount of Calories in just apple juice.
Moo vs. Gu
Think milk is “kids’ stuff?” Plain nonfat or even flavored low-fat milks, such as chocolate milk, provide a nutrient-rich alternative to soda or high Calorie enhanced, flavored waters. Milk is an excellent source of protein, calcium, potassium, magnesium and Vitamin D. For those who are concerned about the “sugar” in milk, remember that the sugar in white milk is lactose or milk sugar, which has the same Calories per gram as other sugars but is less “sweet” and produces a much lower glycemic response. Try a fortified milk, such as High Protein Chocolate Boost® with 15 g. of protein per 8 oz. serving and 240 Calories as a nutrient rich addition to your training diet. The International Journal of Sport Nutrition and Exercise Metabolism, 16(1)78-91 supports chocolate milk as an example of a great post exercise recovery choice.
Energy gels and “gummies”, such as Gu Energy Gel®, Gu Chomps™, Luna Sport™ Moons and Cliff Shot Bloks® are examples of carbohydrate based energy supplements that contain a number of different sugars, including maltodextrin, tapioca syrup, organic brown rice syrup, fructose and/or cane sugar. They are a source of quick, portable energy and come in lots of great flavors. Each serving provides about 100 Calories. They are a source of sugar and other carbs, but provide no fat or protein. They are concentrated, solid forms of carbohydrate energy and, thus, should be complemented with water or other appropriate fluid for hydration.
Become “Sweet Smart”
Many leading health organizations, including the American Dietetic Association and the American Medical Association confirm there is very little difference in the chemical composition, as well as the Calories and the body’s method of metabolizing most forms of sugar. All nutritive sugars, except the polyols, contain about 4 Calories per gram. Below is a look at some popular and commonly used sugars:
Agave syrup or nectar is often labeled as “low glycemic”, meaning that it does not cause as rapid a rise in blood sugar as sucrose. Its glycemic index is, actually, about one fifth that of table sugar. Agave contains about 20 Calories per tablespoon.
Brown Sugar comes in ‘light” and “dark” forms and is, basically, refined sugar with a molasses-type syrup added for color and flavor.
Fructose and glucose are the two molecules that make up sucrose. Fructose is about one and a half time sweeter than sucrose. Fructose on a food label often is perceived as more “natural” because it is fruit sugar. However, an Oct 2009 Tufts University Heath and Nutrition Letter article discusses that a diet high in fructose may decrease insulin sensitivity and increase fat deposits in the liver.
Honey, which is often perceived as being more “natural” and, thus, more healthful, is higher in fructose than sucrose (table sugar) and actually has more Calories per teaspoon (20 Calories) than sugar (16 Calories). Since fructose is sweeter than table sugar, a benefit to choosing honey would be that one would use less of it.
Maltodextrins are sugars that are more easily digested and not as sweet as other simple sugars. They contain the same 4 calories per gram as other sugars.
Molasses and, in particular, unsulfured blackstrap molasses is a tough taste to acquire for your morning coffee. Yet, it is a great, low glycemic sugar that is a pretty decent dietary source both of calcium and iron, as well as potassium and magnesium. “Blackstrap” molasses comes from the third and final boiling of the sugar syrup and has the strongest flavor of all products labeled “molasses”.
Polyols or sugar alcohols, such as maltitol, mannitol, xylitol, sorbitol and isomalt are reduced-Calorie sugars that do not promote tooth decay or cause cavities and do not spike blood sugar levels. They are generally used in chewing gums, dietetic candy designed for diabetics and other baked goods. Some polyols can have a laxative effect if consumed in large quantities. They have about half the calories of sugar.
Sucrose is what we refer to as “table sugar”. Sugars are characterized by how sweet they are, relative to sucrose, Sucrose on a label is typically listed as cane sugar or beet sugar and contains 16 calories per teaspoon.
Turbinado sugar (as in those cute burlap packets of Sugar in the Raw®) is granulated sugar with a light brown color and a slight molasses color. It is perceived as being more “natural” because it is less refined. Nope. Sorry, not more healthy.
Banana Bran Muffins
These “hearty” muffins (over 2 ¼ oz. ea.) get their fat mostly from healthy Canola oil and their sweetness from low-glycemic Agave and the natural sugar in the banana!
Yield: 12 count
Dry Ingredients:
¾ c. all purpose flour
¾ c. whole wheat flour
¼ c. dark brown sugar
¼ c. wheat bran
1 tsp. baking soda
1 tsp. baking powder
¼ tsp. salt
Wet Ingredients:
¼ c. Agave nectar
1 whole egg
¼ c. All Whites® (or other brand) Liquid Egg whites
¼ c. nonfat (skim) milk
1/3 c. Canola oil
1 ripe banana, pureed
1 tsp. vanilla extract
Optional: ¼ c. 70% dark chocolate chips*
Topping: 1 additional tablespoon wheat bran
Preheat oven to 350 F. and paper line or spray with pan oil 12 muffin tins.
1. 1n 1 qt. bowl blend all dry ingredients together well
2. In separate 1 qt. bowl, beat all wet ingredients together at high speed 1 minute.
3. Gently fold dry ingredients into wet, mixing just until moistened. Do not over mix.
4. Use an ice cream scoop to fill muffin cups. Sprinkle additional bran on top, if desired.
5. Bake at 350 F. approx. 15 minutes or until centers are just dry. Do not over bake. Store in airtight container. Freeze, if desired.
*Recipe analyzed WITH chocolate chips because they’re not an “option” for me!
