Tagged: sugar substitutes

Sluggish Start: The 5 Worst Breakfast Foods — Health Hub from Cleveland Clinic

5 Worst Breakfast Choices we thought were healthy

I know first thing in the a.m is not the best time to have to make smart decisions, however, it IS the most important time.  I have just had fits trying to find the most satisfying, yet healthy breakfast foods as lately, I am trying to seriously cut back on grains and whole wheat, so I started reverting back to a snack I learned from a physical therapist I used to work with; 1/2 cup cottage cheese (low fat),  less than a 1/4 cup steel cut whole oats (uncooked), with assorted berries and a sprinkle of raisins.  Like a wet granola, tasty and  not too bad for you.  Then I was told to cut out dairy, as I was recently diagnoses with Rheumatoid Arthritis.  Well that took care of the wet granola breakfast.


1. Doughnut and pastries: A recipe for weight gain

Doughnuts will cost you 250–550 calories, but the 20–50 grams of sugar in each is the real problem. With such a huge amount of sugar in a small package, your body pumps out lots of insulin to accommodate. A huge blood sugar peak leads to an even bigger sugar crash. This extreme up-and-down leaves you hungry soon after your breakfast — and you’ll crave more refined carbs. It’s a vicious cycle of unhealthy eating that starts with the first doughnut.

Sausage biscuit

2. Sausage biscuit: Hypertension’s helper

The sausage biscuit is basically a saturated fat and sodium bomb nestled in a trans fat sleeping bag. If your blood vessels could talk, they would plead, “Please don’t do it to us!” as you place your order at the fast-food drive-through. The sky-high sodium in the highly processed sausage can make your blood pressure surge. If you have hypertension, it may increase your risk for stroke. Nitrates and nitrites in sausage have been linked to increased risk in certain cancers, too.


3. Flavored non-dairy creamer: A coffee disaster

If you think non-dairy creamer is a healthy option, think again. Many non-dairy creamers simply swap saturated fat for trans fat (check the label for “partially hydrogenated” oil), plus sugar and artificial sweeteners. Trans fat increases your risk of heart attack and stroke by increasing LDL cholesterol. Predictions say decreasing trans fat consumption by even a little could help prevent more than 10,000 deaths a year. To perk up your coffee, try unsweetened vanilla almond milk, low-fat milk or a small amount of chocolate milk instead.


4. Bright, sugary cereals: A rainbow of hyperactivity

Those magically colored kids’ cereals aren’t such a bright choice. The FDA has noted that food dyes may contribute to hyperactivity in children with ADHD, even if not in other children. A 2012 study backed up that idea but said more research is needed. The UK and EU recently banned food dyes in food manufacturing; perhaps you should ban the fake stuff from your breakfast table. Even if food coloring’s effects aren’t fully understood, these cereals are usually loaded with sugar — empty calories for your little ones.

5. Loaded bagel: An invitation for diabetes

Your body works hard to keep you functioning at night. Don’t thank it with inflammation-causing calories in the form of a bagel loaded with cream cheese or margarine. Except for the occasional 100 percent whole grain option, most bagels are 300–500 calories worth of starch. Slathering on cream cheese or butter adds more calories and saturated fat. Diets high in refined carbohydrates have been linked to increased risk of type 2 diabetes and cardiovascular disease, so don’t make bagels a regular morning meal.

I’ve just recently returned from a nutrition class in Asheville, “Diabesity” is the new catch phrase, which to me, is stereotyping, however, mostly true.  Loved the speaker, highly educated and straight to the point.  Her healthful advise for a satisfying breakfast, or even snack later in the day;  3/4 cup of plain Greek yogurt,  a variety of sliced/diced berries, or whichever is your favorite, and a 1/4 of a cup of chopped walnuts, squirting a little raw honey on this will make your children love it.   It is not as difficult as it sounds, you just have to want to be healthy and make a conscious effort to do it.  Your kids will learn through you, and seeing you make the effort for yourself and them, will instill good habits in their little heads.


For All It’s Worth

For What I't's Worth

It came to  my attention while reading some updates on nutritional info, that the EU, or European Union’s food safety watchdogs, have been looking into the safety issues of aspartame.   Coincidentally, this was after sales in major soft drink company’s sales have shrunk,  (meaning people really are paying attention),  they have decided after several of the most “comprehensive risk assessments of aspartame ever undertaken”  that if consumed as directed (dosage??) it is safe.

This is the opinion of  Alicja Mortensen, chairwoman of EFSA’s Panel on Food Additives and NutrientSources Added to Foods or (ANS Panel).  It has found “no evidence of safety concerns at the current EU “acceptable daily intake”  (ADI) level for aspartame of 40 milligrams per kilogram (mg/kg) of body weight.   Here is how one would figure a “safe” amount of aspartame;  One can of diet soda contains on average 180 milligrams of aspartame, meaning an adult weighing 75 kilograms can drink up to 16 cans per day to exceed the EU’s safe level.  the US’s allowable daily intake is slightly higher at 50 mg/kg.  However this does not take into account all the aspartame added to just about every thing else we eat and drink, without us realizing it.

Do the math for yourself, actually, I’m horrible at math, especially the metric system, it’s just easier on my mind and physical well being that I don’t partake in the aspartame experiment which continues to go on.

(This info was from Rutgers on 12/10/13…EU food safety body sees no new health risk from aspartame. 

Fruit Regarding Diabetes – What Are the Many Fruits Suitable for Diabetes Patients.


Fruit is always a healthy food choice, however, when pertaining to diabetic patients, carb counting and  measuring is hugely important to prevent glucose spikes.  There is a learning curve each PWD will have to decipher for themselves, as each person uses, absorbs, expels and converts fructose differently, the “glycemic index” manuals have charts which are priceless for this equation,  to give you an idea of how fast that sugar will hit your bloodstream.   When picking a piece of fruit, small is best just to be safe.  Other factors in fruit;  pulp is good fiber, oranges, grapefruit, nectarines to name a few, which assist the transport of that fruit out before being absorbed into the blood.  Listed below are easy means to determine whether the actual fruit to be eaten will be of value to your overall nutrition or dangerous to your glucose control.

By educating yourself, keeping records at first; with time, fruit portion/size, activity after eating and for myself, I never eat anything without checking what my BS (blood sugar)is at the time, then rechecking later.  It can seem overwhelming, however, it is crucial for successful A1Cs at your next MD visit and simply just because every time I’m not feeling “right”, it is usually due to my BS levels.  Everyone’s body, especially metabolize, is hugely different, and I can only speak through my experience, that even my own varies dependent on many factors.  Do the work, keep track of what you put in your mouth.

Diabetics should pay special attention to avoiding the aforementioned foods with high glycemic value, and also include foods full of high saturated fats, trans fats, high quantities of sugars, and there are many hidden forms of sugars in nutrition labels, whether it is a sugar substitute,  (which do their own damage) or a preservative you cannot pronounce.  You can refer to the article on artificial sweeteners in this website for a full list.   Read more »

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