Home
In this issue
April 9, 2014

Jonathan Tobin: Why Did Kerry Lie About Israeli Blame?

Samuel G. Freedman: A resolution 70 years later for a father's unsettling legacy of ashes from Dachau

Jessica Ivins: A resolution 70 years later for a father's unsettling legacy of ashes from Dachau

Kim Giles: Asking for help is not weakness

Kathy Kristof and Barbara Hoch Marcus: 7 Great Growth Israeli Stocks

Matthew Mientka: How Beans, Peas, And Chickpeas Cleanse Bad Cholesterol and Lowers Risk of Heart Disease

Sabrina Bachai: 5 At-Home Treatments For Headaches

The Kosher Gourmet by Daniel Neman Have yourself a matzo ball: The secrets bubby never told you and recipes she could have never imagined

April 8, 2014

Lori Nawyn: At Your Wit's End and Back: Finding Peace

Susan B. Garland and Rachel L. Sheedy: Strategies Married Couples Can Use to Boost Benefits

David Muhlbaum: Smart Tax Deductions Non-Itemizers Can Claim

Jill Weisenberger, M.S., R.D.N., C.D.E : Before You Lose Your Mental Edge

Dana Dovey: Coffee Drinkers Rejoice! Your Cup Of Joe Can Prevent Death From Liver Disease

Chris Weller: Electric 'Thinking Cap' Puts Your Brain Power Into High Gear

The Kosher Gourmet by Marlene Parrish A gift of hazelnuts keeps giving --- for a variety of nutty recipes: Entree, side, soup, dessert

April 4, 2014

Rabbi David Gutterman: The Word for Nothing Means Everything

Charles Krauthammer: Kerry's folly, Chapter 3

Amy Peterson: A life of love: How to build lasting relationships with your children

John Ericson: Older Women: Save Your Heart, Prevent Stroke Don't Drink Diet

John Ericson: Why 50 million Americans will still have spring allergies after taking meds

Cameron Huddleston: Best and Worst Buys of April 2014

Stacy Rapacon: Great Mutual Funds for Young Investors

Sarah Boesveld: Teacher keeps promise to mail thousands of former students letters written by their past selves

The Kosher Gourmet by Sharon Thompson Anyone can make a salad, you say. But can they make a great salad? (SECRETS, TESTED TECHNIQUES + 4 RECIPES, INCLUDING DRESSINGS)

April 2, 2014

Paul Greenberg: Death and joy in the spring

Dan Barry: Should South Carolina Jews be forced to maintain this chimney built by Germans serving the Nazis?

Mayra Bitsko: Save me! An alien took over my child's personality

Frank Clayton: Get happy: 20 scientifically proven happiness activities

Susan Scutti: It's Genetic! Obesity and the 'Carb Breakdown' Gene

Lecia Bushak: Why Hand Sanitizer May Actually Harm Your Health

Stacy Rapacon: Great Funds You Can Own for $500 or Less

Cameron Huddleston: 7 Ways to Save on Home Decor

The Kosher Gourmet by Steve Petusevsky Exploring ingredients as edible-stuffed containers (TWO RECIPES + TIPS & TECHINQUES)

Jewish World Review

On Nutrition: Sugar questions

By Barbara Quinn



http://www.JewishWorldReview.com | As we wind down National Nutrition Month, this question from a reader deserves attention:

"Please help me. My husband and I are trying to do a "no-sugar" (diet) but we are confused. Everything we eat has sugar in it. Is it OK to eat natural sugar when we are trying to do no sugar? Like the plain Greek yogurt has sugar, so do we NOT eat it or is this OK? And we eat the Ezekiel bread which also has sugar. Is this OK? It seems like everything has sugar. When they mean no sugar are they saying no added sugar or refined sugar or just stop eating yogurts and fruit? Very confusing. Thank you. - Rubie G.

Dear Rubie,

Very confusing indeed.

Sugar is the energy plants produce from being exposed to the sun. So "natural" sugar usually refers to sugar as it comes directly from nature. For example, sucrose (a two-part sugar made of one part glucose and one part fructose) is found naturally in sugar beets and sugar cane and other fruits, vegetables and grains. Fructose is the primary sugar in fruit, honey and agave.

Lactose is the natural sugar in milk and yogurt. (Yes, I know cows are not plants. Cows eat plants, however, and produce milk which contains lactose, or milk sugar.)

Is it OK to eat natural sugars? Unless you have a medical condition that excludes any of these foods, the sugars derived from fruit, vegetables, grains, milk, and yogurt provide the main energy source for your brain, nerves and muscles. And these sugars come conveniently packaged with an array of vitamins, minerals and other life-sustaining nutrients.

Sugar derived from fruit, vegetables and grains can be also be refined into crystals and other forms for us to conveniently use in cooking, baking or to sweeten our coffee or tea. These are collectively known as "added sugars." Sucrose (what we call "table sugar"), molasses, maple and corn syrups are examples of added sugars.

Sugar has many redeeming values. It gives flavor to food (babies get their first taste of sugar from mom's milk). Sugar feeds yeast which helps bread rise. It holds moisture, gives tenderness and helps brown baked goods. Not surprising, then, that Ezekiel bread - named after Ezekiel 4:9 in the Bible: "But as for you, take wheat, barley, beans, lentils, millet and spelt, put them in one vessel and make them into bread for yourself…" - also contains some sugar added to the recipe.

Food labels are confusing, as you have discovered. All sugars in a food - those that occur naturally and those that are added - are combined in the "Sugar" category on the food label. So the sugar content of raisin bran cereal, for example, will reflect the raisins as well as any added sugar or honey.

All this said, many of us eat too much sugar, which can make us gain weight and harm our health. In fact, the latest Dietary Guidelines for Americans (2010) call us to reduce our intake of foods which contain added sugars. You can do that by cutting back on sugar-sweetened beverages, desserts and other sources of added sugar.

As you can see, there is a big difference between "no sugar" and "low sugar." Nutrition experts recommend most of us follow the "low sugar" approach for best health.

Every weekday JewishWorldReview.com publishes what many in the media and Washington consider "must-reading". Sign up for the daily JWR update. It's free. Just click here.

Comment by clicking here.

Barbara Quinn is a registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula.



Previously:


Yeast infection diet

Questions from readers
Beware of the hCG diet
Diets that work
Pregnancy advice from mom
Terminology review
Thoughts for the New Year
Reasons to have a cup of tea
What's new for 2012
Applications for healthy living
Clarifying organic terminology
Facts about type 1 diabetes
Myths and facts about diabetes
Food Still Better Than Supplements
Celiac questions


© 2011, The Monterey County Herald Distributed by McClatchy-Tribune Information Services

Columnists

Toons

Lifestyles