Butter, Bacon, And Eggs: Real Foods Take On Fake Foods

A few days ago, I was served a quiche at work, but instead of being made with eggs, it was made with half eggs and half Egg Beaters. As the person that made it proclaimed, she “did everything she could to make it low-fat.” So I started thinking about all of the fake foods we use to replace real, wholesome foods. But before we get into that, let’s take a look at the length of time the foods I’m about to talk about have been in our diets.The Food TimelineLet’s look at an interesting site that I came across quite awhile back…The Food Timeline. Now, since we know that the foods that humans have been eating the longest are the very foods that we’re the best adapted for, this site could prove beneficial in helping sort through this mess.

Real Food
Butter - 3000BC
Pork - 7000BC
Eggs - Pre-dates civilization

Industrial Food
Margarine - 1870
Turkey Bacon - Unknown
Egg Beaters - 1972

So let’s note that butter existed nearly 5000 years before man-made margarine. While there’s no entry for bacon specifically, pork was domesticated around 9000 years ago, so I’m betting bacon followed within the next century or two. Unsurprisingly, turkey bacon isn’t on the timeline, but I’m betting it only came about in the last decade or two, three at most. Yet, we’re consistently told these new foods are better for us. Why?

Butter Vs. Margarine

The butter vs. margarine debate has been around pretty much since 1870 when margarine was first created in a lab. The easiest way to market a fake food is to demonize the product that you want to replace. This might be the first (and is probably the most obvious) example of a fake, industrial food replacing a real food that has been in use in healthy cultures for millenia. So let’s look at what is in these two foods:Butter - Cream, saltMargarine - Liquid Canola Oil, Water, Partially Hydrogenated Soybean Oil, Plant Stanol Esters, Salt, Emulsifiers, (Vegetable Mono- and Diglycerides, Soy Lecithin), Hydrogenated Soybean Oil, Potassium Sorbate, Citric Acid and Calcium Disodium EDTA to Preserve Freshness, Artificial Flavor, DL-alpha-Tocopheryl Acetate, Vitamin A Palmitate, Colored with Beta Carotene.

Okay, so what’s ingredient number three in the list of margarine’s ingredients? Partially hydrogenated soybean oil! Trans fats. For kicks, note the third ingredient in butter… Anyone want to know what kind of margarine you’re looking at there? I didn’t seek one out that was particularly bad. In fact, this one is called Benecol and is one of the brands that the American Heart Association suggests you use to replace your butter.

Yes, that’s right…the AHA is suggesting you eat trans fats to replace butter! Do you still think they’re interested in protecting your health? For Pete’s sake, they’re sacrificing your health and accepting payments from the companies that reap the rewards of your trade from butter to fake food.And now, I’ll send it over to Stephen at Whole Health Source to tell us more about this amazing Benecol.Are you kidding me? Partially hydrogenated soybean oil for cardiac patients? A nice big dose of omega-6 linoleic acid? A mega-dose of “heart-healthy” plant stanols? This stuff is like a molotov cocktail for your coronary arteries!Decreasing Consumption And Recognizing InferiorityAlso, I should note that when margarine was first invented, up until the early 20th century, laws prohibited it from being marketed as butter. Laws prevented it from looking like butter. It was considered what it really is: an inferior product. Unfortunately, by the turn of the century (that’s the 2000s, not the 1900s), Americans were eating only 4lbs of butter, but 8lbs of margarine per year, down from 18lbs and 2lbs, respectively, in 1930. It’s a good thing getting rid of all that animal fat improved our health so vastly…oh wait…

Pork Bacon Vs. Turkey Bacon

Back to that quiche I was served…the bacon had been replaced with turkey bacon so the dish would be healthier. Heh heh heh!If you want to know the source of your pork bacon, it’s either the belly, sides, or back (or the cheeks if it’s jowl bacon) of the pig. Close your eyes and you can imagine slicing into a pig and finding some uncured bacon right there for the taking. Now imagine cutting into a turkey and finding anything resembling a strip of bacon. In fact, just try to imagine which part of the turkey your meat is coming from. Yeah, I’m still trying to imagine it too.Let’s just jump to the ingredients…Bacon - pork, sugar, salt, spicesTurkey Bacon - Turkey,mechanically separated turkey, water, sugar, salt, contains less than 2% of sodium lactate, canola oil, sodium diacetate, sodium phosphates, smoke flavor, sodium erythorbate (made from sugar), autolyzed yeast extract, sodium nitriteHmmm….mechanically separated turkey. By golly, that sounds scrumptious. What is it?!??!“a paste-like meat product produced by forcing beef, pork or chicken bones, with attached edible meat, under high pressure through a sieve or similar device to separate the bone from the edible meat tissue.”Have you had your autolyzed yeast extract today?

Eggs Vs. Egg Beaters

Now that we’ve made it through the undercard matches, let’s have a look at the main event. In this corner, we have the lowly egg, ever dissed and dismissed as the cause of your heart’s every ill. And in the other, with such beautiful packaging, Egg Beaters…”The Real Thing. Only Better.”Of course, there’s no ingredient list for an egg. It is simply an egg. There’s a white and a yolk.But boy oh boy do those Egg Beaters come out swinging with a nice ingredient list:Egg whites (99%), less than 1%: Natural flavor, color (includes beta carotene), spices, salt, onion powder, vegetable gums (xanthan gum, guar gum).Okay, so I see what ConAgra is doing here. They’re removing the yolks and adding some flavoring. Seriously, if for some strange reason you feel the need to remove the yolk, the healthiest part of the egg, at least do it in your own kitchen for much less money and many fewer additives. Oh yeah, and those Egg Beaters are pasteurized too, just to make sure they’re extra dead for you.Speaking of ill health and death, there was a study I saw, which I unfortunately cannot find (feel free to post it in the comments if you know where to find it), in which two groups of rats were fed either fresh eggs or Egg Beaters. The rats fed fresh eggs thrived. The rats fed Egg Beaters were something less than thriving, significantly smaller than the rats fed the real food and covered in mangy fur. Here’s a picture for some visual evidence. Can you guess which rat is which?

Humans Vs. Mother Nature

Let’s get real here…mankind has yet to outdo the foods that Mother Nature has provided. Meat, eggs, seafood, fruits and vegetables of all types, nuts and seeds have all been found in some shape or form for millions of years. Of course, no one can guarantee that man will never create the perfect food, but the odds-on bet is that it won’t happen.Stick to the real stuff and you won’t have to worry about whether you should be eating this margarine or that margarine. These companies are playing on your confusion to sell you products that have been stripped down to what nutritionism has determined are the nutrients of the week. If one were inclined to throw such accusations, one could say that the American Heart Association and other such organizations were in cahoots with these death peddlers.The bottom line is that humans have been eating eggs, meat, and butter for a really long time without heart disease and cancer. Yet somehow, now heart disease and cancer run rampant and the food industry is always there to protect us from eating these wholesome foods.What other man-made “healthy” foods can you think of that replace the wholesome traditional foods that humans have been eating for anywhere from 5,000 to a couple million years? Come up with some good ones and I’ll do some more comparisons.

Getting thin–on fatsThe healthy, sure-fire way with omega oils
By Ann Louise Gittleman, MS, CNSSource: Condensation from "Eat Fat Lose Weight", Keats Publishing Publishing Date: 1999
True, it may sound strange. But eating the right kind of fats is definitely where it's at for healthy weight loss. Sadly, many people have been so brainwashed by the fat-free mentality of the past ten years that they still suffer from fat phobia. And although we are slowly emerging from the no-or low-fat craze, the notion that all fats are bad is definitely a hard one to shake.

There are, of course, some fats you should definitely stay away from. Hydrogenated, oxidized, fried or heat-processed fats–typically found in margarine, vegetable shortening or fried foods–are sources of the unnatural and unhealthy trans fats. These are the fats that have been linked to heart disease, cancer and aging. But there are good fats. The essential fatty acids, for instance, are not only necessary for overall health, but are also beneficial for shedding those excess pounds. In fact, they are so crucial to cardiovascular, immune, reproductive and skin health that it amazes me how so-called "experts" could have ever believed otherwise.

The truth is high-quality, protective fats (such as extra virgin olive oil, flaxseed oil, fish oils, nuts, seeds and avocados) can aid in keeping blood sugar levels stable. So you actually feel fuller longer. Translation: You get full by eating less food, which inhibits food cravings and prevents overeating. In addition, some of the healthy fats can trigger fat burning rather than fat storage. And that boosts your body's natural fat-burning ability. So the question isn't whether you should include fats in your diet. The question is "Which ones?"

The fat-free roller coaster rideThanks to the fat-free propaganda of the past decade, Americans mistakenly linked all dietary fats with elevated cholesterol levels, cardiovascular problems and obesity. They reacted by dramatically altering their dietary regimens and removing fats as much as possible from their meals. But without fat–the most potent blood sugar stabilizer–many developed powerful food cravings and wound up substituting unlimited carbohydrates (sugar, fat-free yogurt, cookies, bagels, bread, crackers, rice cakes, etc.) for the missing fats.
Even the most nutritionally conscious health buffs went overboard with these fat-free carbohydrates and became fat in the process! It was all due to their overeating refined, white flour carbohydrates (like bagels and white rice) as well as those highly touted complex carbohydrates (such as whole grain bread, potatoes and corn). These foods can produce a quick spike in blood sugar levels, which raises insulin–the fat-promoting hormone. Plus elevated insulin blocks the body's ability to burn stored fat for energy as well as creates a rapid fall in blood sugar levels, resulting in more hunger.

This roller coaster ride of blood sugar peaks and valleys has ultimately lead to our national problem: weight gain. In fact, more Americans are overweight today than ever before. Over 50% of us fall in the overweight category. And as odd as it may sound, many of these overweight individuals are suffering from a fat deficiency–an essential fatty acid (EFA) deficiency to be exact. Essential fatty acids are absolutely necessary for the body's biochemical processes. Without them, your body senses a famine and begins to convert more carbohydrates into fat, turning it into a fat-producing machine.

An essential fatty acid deficiency may also be the cause behind escalating health concerns such as arthritis, diabetes, skin disorders, breast cancer, PMS and menopausal symptoms, low-energy levels, fatigue, allergy, yeast problems, mood swings and depression. Just look at the trends since North Americans started cutting back the fat:
• Heart disease still remains the No.1 killer• The cases of diabetes have tripled in the last 30 years• New health conditions are appearing like puzzling epidemics (chronic fatigue, Candida, food allergies, immune suppressive disorders)• The number of cancer cases has escalated­the chance of survival isn¹t much better than 20 years ago• Hyperactivity among children and adults is on the rise­quite possibly the lack of brain fortifying fat is contributing to numerous cases of Attention Deficit Hyperactivity Disorder (ADHD)

So who says cutting out fat is better for your health? Trust me, fat is not the enemy. On the contrary, it can become your best ally. Besides promoting well being, essential healthy fats make you look good by adding luster to brittle hair, strength to cracked or weak nails and healing to skin conditions like psoriasis and eczema.

The real deal: omegasAmong healthy fats, the "omegas" are probably the most studied. These families of essential fatty acids include omega-3, omega-6 and omega-9. These EFA's provide support for numerous bodily functions, including the cardiovascular, reproductive, immune and nervous systems. Both the omega-3s (in sources such as flaxseed oil, fatty fish, walnuts and pumpkin seeds) and the "good" omega-6 sources (such as borage and evening primrose oil) contain the essential fatty acids your body needs but can't produce on its own. For that reason, they must be taken through food or supplementation.

Current research indicates that the omega 3s have therapeutic benefits in reducing high tryglicerides, lowering hypertension, regulating irregular heart beat as well as assisting in learning disorders, infant brain development and menopausal discomforts. Certain of the omega 6s are outstanding for improving diabetic neuropathy, rheumatoid arthritis, PMS and skin disorders (such as psoriasis and eczema) as well as helping aid in cancer treatment.
In addition to the omega 3s and 6s, there are also omega 9s. Although not considered essential, omega 9s provide substantial health benefits and should still be an intricate part of your dietary lifestyle because of their monounsaturated oleic acid content. Monounsaturated oleic acid plays a protective role in lowering heart attack risk and protecting arterial cholesterol build-up. It is also believed to assist in cancer prevention. Olive oil, avocados and various nuts (like peanuts, almonds and macadamias) are rich omega-9 sources.

Here's how the omegas workAlpha linolenic acid is the principal essential fatty acid in the omega-3 family and linoleic acid takes the lead in the omega-6 series. In a healthy body with sound nutrition, various metabolic conversions take place transferring the raw dietary materials into usable, biologically potent EFAs. The alpha linolenic acid is transformed into eicosapentaenoic acid (EPA) and later into docosahexaenoic acid (DHA). The omega-6 linoleic acid converts to gamma linolenic acid (GLA). Both the EPA and the GLA synthesized from dietary sources undergo another conversion, resulting in hormone-like biochemical compounds know as eicosanoids. These remarkable substances aid in virtually every body activity, from vital organ functioning down to intracellular processes.

Today, most popular literature suggests that "we get too much omega-6" and should therefore focus on the omega-3s. It is true that the typical North American diet already contains an excess of the omega-6 linoleic acid obtained through many of the cooking oils and pre-packaged foods we eat on a regular basis. However, as with many things in life, the process of converting linoleic acid into beneficial GLA doesn't always go as planned.

Several metabolic roadblocks often hinder the conversion process of creating GLA. Environmental factors (such as pollution) along with aging, daily stress, smoking, viral infections and other illnesses (like diabetes) get in the way. And, according to current research, diets rich in sugar, trans fats (like those found in margarine and processed foods) and alcohol can also block the critical process of creating GLA. Since these impediments to healthy GLA production are so common in the North American population today, it is safe to say that most of us are deficient in GLA, even though we get lots of omega-6 linoleic acid.

Eliminating these factors whenever possible helps your body reap the numerous benefits of the amazing omega oils. The easiest place to start is in reducing or even omitting sugar, trans fats and alcohol. You might also consider supplementing with rich sources of preformed GLA as well as EPA and DHA. borage power: your GLA connection While most consumers are already somewhat familiar with fish oil containing EPA and DHA, GLA has been overshadowed by the more publicized omega 3s. However, GLA is quickly coming into its own as an immune booster, PMS soother and skin beautifier. Although traditionally women have used evening primrose oil as a source of GLA, the richest source of this fatty acid is actually borage oil. This botanical oil has the highest concentration of GLA available (up to 26%), compared to the 15% found in black currant seed oil and only 8-10% in evening primrose oil. So the good news is you need fewer capsules overall to achieve the recommended one-to-two gram daily GLA dosage.

Recognized throughout Europe, the blue, star-shaped flowered borage plant has been sought for its healing properties for over 1500 years. Due to its high GLA levels, borage oil is fast becoming the optimal GLA alternative here in North America. Perhaps the best news yet involves animal studies, which suggest that both omega-3 and omega-6 oils have the ability to halt obesity. A diet rich in fats was fed to lab mice having a tendency toward obesity and diabetes. Even though both test groups had the same amount of calories and fat percentages, the slimmer mice were those given omega-3 oils (fish oil). The fatter mice consumed unhealthy oils (mostly soybean oil) or saturated fat. The difference in their weight equated to that of a 150-pound man versus a 225-pound man. Several good omega-6s (like GLA and conjugated linoleic acid) have also demonstrated an ability to be potent metabolic burners in animal studies and with humans. Clearly the best plan of action for a healthy weight-loss program includes a balanced diet with sufficient amounts of protein and moderate carbohydrates, as well as omega-3s and the omega-6s.
If you want to drop those extra pounds and enjoy vibrant health, put an end to your fat phobia and add healthy fats back into your diet. I've witnessed dramatic and long lasting results with my readers and clients, who were all tired of that weight-loss roller coaster ride. Not only did they feel better, but their skin cleared up, their hair had sheen and they enjoyed more energy–as well as a slimmer body. And guess what? The same thing will happen to you.
Omega-fying Fat Zappers The key to vibrant health and successful weight loss is balanced nutrition. Here's a list of the best dietary sources for each of these healthy fats. But remember: When processed or refined, the nutritional benefits of these oils are dramatically compromised. Omega-type How to Get Them Hot Tips Omega-3s Eat fatty fish 3 or 4 times a week. (Choose from salmon, mackerel, sardines, butter fish, etc.) Or supplement with 1-3 grams of fish oil or flaxseed oil daily.
Omega-3s• wheat germ oil (bottled oil or capsules)• walnuts (raw nuts, bottled oil or capsules)• pumpkin seeds• purslane (dark, leafy green used throughout Mediterranean countries)• hemp seed oil (bottled oil or capsules)• Blend a tablespoon of flaxseed oil in your yogurt, cottage cheese or ricotta cheese. The dairy products' amino acids along with the flaxseed's fatty acids may help combat breast cancer, according to German researchers• Use only unrefined or cold-pressed brands of canola oil, usually found health food stores• Perk up your salads by using walnut oil in your dressing• Hemp oil is a healthy mixture of both omega-3s and omega-6s
Omega-6s Enjoy 1-2 grams of borage oil (liquid or capsules) daily or 3-6 grams of evening primrose oil (liquid or capsules). Other savory omega-6 sources: • black currant seed oil (capsules) • pine nuts (raw nuts)• pistachios (raw nuts)• sunflower seeds (raw seeds)• Conjugated Linoleic Acid--CLA (capsules)• Check labels and avoid products made with partially hydrogenated versions of these oils. You'll find them in a variety of foods, like bread and crackers. Also don't purchase these omega-6 oils, typically sold in a refined, nutrient-deficient form: corn, safflower, sunflower, soybean, cottonseed.

Omega-9s 1-2 tablespoon(s) daily of olive oil. Other tasty omega-9 sources: • sesame oil (bottled oil)• avocado (raw or bottled oil)• peanuts (raw nuts or bottled oil)• almonds (raw nuts or bottled oil)• pecans (raw nuts)• cashews (raw nuts)• hazelnuts (raw nuts or bottled oil)• macadamia (raw nuts)• Only use virgin or extra virgin olive oil. Whenever the label merely says "pure," the nutritional benefits have been reduced.

About Ann Louise Gittleman, MS, CNS Ann Louise Gittleman, MS, CNS, is one of the foremost nutritionists in the United States. The former Nutritional Director at the Pritikin Longevity Center, she currently consults with a broad spectrum of professional organizations and is the author of the best-selling books: Eat Fat, Lose Weight, Super Nutrition for Women, Super Nutrition for Menopause, The 40/30/30 phenomenon, and Why Am I Always So Tired?
Reprinted with permission from the author. To order "Eat Fat, Lose Weight" online, visit http://www.amazon.com/ or http://barnes&noble.com/

Selected References
Brush MG, Watson SJ, Horrobin DF, Manku MS. Abnormal essential fatty acid levels in plasma of women with premenstrual syndrome. Am J Obstet Bynecol 1984; 150:363-366.Castelli, William P. and Glen C. Griffin. Good Fat, Bad Fat: How to Lower your cholesterol and reduce the Odds of a Heart Attack. Fisher Books. Tucson, AZ, 1997.
Gittleman, Ann Louise. Eat Fat, Lose Weight. Keats Publishing, Canaan, CT, 1999.
Horrobin DF. The effects of Gamma Linolenic Acid on breast pain and diabetic neuropathy: possible non-eicosanoid mechanisms. Prostaglandins Leukotr Essent fatty Acids 1993;48:101-104.
Horrobin DF. The role of essential fatty acids and prostaglandins in the premenstrual syndrome. J reprod Med 1983;28:465-468. Korzekwa MI, Steiner M. Premenstrual Syndromes. Clin Obestet Bynecol 1997;40(3):564-576.
Lambert-Lagace, Louise and Michelle Laflamme. Good Fat, Bad Fat. Stoddart Publishing, North York, Ontario, 1995.
Melnick, B and Plewig, G. 1991. Atopic dermatitis and disturbances in essential fatty acid and prostaglandin E metabolism. J. Amer. Acad. Dermatol. 25:859.
Pullman-Mooar S., Laposata, M., Lem, D., Holman, R.J., Leventhal, I.J., DeMarco, D. and
Zurier, R.B. 1990. Alteration of the cellular fatty acid profile and the production of eicosanoids in human monocytes by gamma-linolenic acid. Arthritis and Rheumatism. 33:1526-33.
Ziboh, V.A. 1998. Lipoxygenation of Gamma Linolenic Acid by skin epidermis: Modulation of epidermal inflammatory/hyperproliferative processes. Proceedings of the Annual Meeting of the American Oil Chemists' Society. pp. 25.
Ziboh, V.A. and Fletcher, M. 1992. Dose-response effects of dietary gamma linolenic acid enriched oils on human polymorphonuclear-neutrophil biosynthesis of leukrotriene B4. Amer. J. Clin. Nutr. 55:39.

Click here to read Rapid Health Improvements with a Paleolithic diet from the Blog of Michael R. Eades, M.D...It might leave you questioning if the "person" who made an "oops" when they said it was dangerous to squat below parallel was the same "person" that said saturated fat is evil...hummm. A small excerpt is below:

...The Paleolithic diet data indicates that early man ate more saturated fat than he did carbohydrates. And he was molded by the processes of natural selection to thrive on such a diet. When he bolted from that meat-based diet, as he did when he settled in to life as an agriculturalist, he paid dearly for it with a devolution in health. Since the evidence is so obvious that a diet higher in saturated fat worked wonders for Paleolithic man, it seems like some academicians somewhere would ranger up and test such a diet. But it appears that the pox on saturated fat is so virulent that no one wants to risk it.

If such a study were done and the results tally with what I’m positive the results would be, the authors would find themselves in the untenable position of having to at least tacitly imply that saturated fats aren’t harmful. And that could ruin an academic career. No more invitations to present at meetings. Expulsion from the club. People tsk tsking behind their hands. It just couldn’t be done.

Your Genes Remember a Sugar Hit


Human genes remember a sugar hit for two weeks. What’s more, prolonged poor eating habits could be capable of permanently altering your DNA.

A team studying the impact of diet on heart tissue found that cells showed the effects of a single sugar hit for 14 days. The cells switched off genetic controls designed to protect the body against diabetes and heart disease.

Regular poor eating could amplify the effect, with genetic damage lasting months or years, and potentially passing through bloodlines.




Sources:

Journal of Experimental Medicine September 2008, 29;205(10):2409-17

Tehran Times January 18, 2009





Dr. Mercola's Comments:


This finding lends even more credence to the phrase “you are what you eat.” When you eat sugar, not only do your genes turn off controls designed to protect you from heart disease and diabetes, but the impact lasts for two weeks!

Even more concerning, if you eat poorly for a long time, your DNA may become permanently altered, and the effects could be passed on to your children and grandchildren.

While you may not feel the effects of a poor diet immediately, in time health problems like diabetes, heart disease and others begin to surface.

What this all points to is even more support for the emerging field of epigenetics, which is the study of how environmental factors like diet, stress and maternal nutrition can change gene function without altering the DNA sequence in any way.

In other words, you are born with a set of genes, but the expression of those genes is not set in stone. Your genes can be either activated or silenced by various factors including your diet and even your mind. It is not your genes that dictate your future health, but rather the expression of those genes that matter.

So in the case of eating sugar, it’s now known that this switches off good genes that protect your body from disease. This is just one of many reasons why you may want to seriously limit or eliminate sugar from your diet.

Is There a Good Diet for Your Genes?

Your genes are merely storage facilities; they have no intelligence. As I said earlier, what’s important is the expression of your genes, and your diet can certainly influence that.

Scientists are now uncovering that the reason why certain foods fight cancer or other disease is because of their impact on gene expression.

For instance, a substance called isothiocyanate in broccoli sparks hundreds of genetic changes, activating some genes that fight cancer and switching off others that fuel tumors.

Freeze-dried black raspberries also show promise. In an animal study, researchers used a carcinogen to alter the activity of 2,200 genes. However, 460 of those genes were restored to normal activity in animals that consumed freeze-dried black raspberry powder.

So it is very clear that just as a bad diet can lead to negative changes in your genes, a good diet can lead to positive ones. As Associate Professor Assam El-Osta, from the Baker IDI Heart and Diabetes Institute team who led the above study on sugar, said in the Herald Sun:


"This is not all doom and gloom . . . we think there is good epigenetic memory as well for individuals who have a good diet, not only for themselves but potentially for future generations.

If you have had five years of bad control, where good genes are switched off and bad genes switched on, changing that for a couple of months to a good diet may not have a tremendous impact.

But going back to a good diet would have some effect 10 years later. Dieting doesn't work because what you ate two months or two years ago is going to be reflected now."


The bottom line?

Eating healthy should not be just a fad or a phase in your life -- it should be an essential part of your lifestyle. And by eating well, you are helping your genes to express themselves in a positive, disease-fighting way.

For those of you who aren’t “perfect” eaters, there’s good news too. If you switch to a healthy diet now, it can have a positive impact on your health down the road.

Sugar Shockers: Foods Surprisingly High in Sugar
WebMD takes a look at the sugar content in some popular packaged foods -- and the results may surprise you.

By Elaine Magee, MPH, RD
WebMD Expert Column
When you read the labels on foods in your supermarket, it's no surprise that you find plenty of sugar in products like cake mix, ice cream, jelly, cookies, and soda. But it can be downright shocking to see 12 grams of sugar in bottled pasta sauce or barbecue sauce -- and even more so to find 50 grams of sugar in a healthy-sounding bottled tea!

To help you ferret out which products are surprisingly high in sugar, I embarked on a mission in the aisles of my local market. Over the course of several days, with my reading glasses close at hand, I examined hundreds of nutrition information labels to check out the sugar content in foods.

One thing’s for sure: Just because there’s a nutrition-oriented statement on the package (like "contains whole grain," "excellent source of calcium," "fat-free," "100% juice" or "25% less sugar") doesn’t mean it doesn’t contain a shocking amount of sugar. And just because the brand name or product name sounds like it’s good for weight loss (Weight Watchers, Skinny Cow, etc.), don’t assume the food is lower in sugar.

So how much exactly is a gram of sugar? One teaspoon of granulated sugar equals 4 grams of sugar. To put it another way, 16 grams of sugar in a product is equal to about 4 teaspoons of granulated sugar.

Keep in mind, though, that the grams of sugar listed on the nutrition information label includes natural sugars from fruit (fructose) and milk (lactose) as well as added sweeteners like refined sugar or high-fructose corn syrup. That’s why the label on a carton of regular low-fat milk says there's 13 grams of sugar per cup. And that’s why the grams of sugar per serving in Raisin Bran (or any cereal with raisins or other dried fruit) seem unexpectedly high.
Further, many beverages that boast of being 100% juice use juice concentrate to achieve their sweet flavor. This is also reflected in the grams of sugar listed on the label.

Touring the supermarket, I found sugar shockers in 14 food categories. Here are some of the foods I found to be surprisingly high in sugar.

1. Canned or Packaged Fruit
You don’t really expect to find lots of sugar in individual packages of fruit, even if the package says "in light syrup," like the diced peaches or pears, or "made with real fruit" like the Fruit Chillers Sorbet.
· DelMonte Fruit Chillers Frozen Fruit Sorbet: 1 small individual cup = 26 grams sugar, 190 calories
· Motts Apple Sauce (cinnamon or original): 1 small serving cup (113 g) = 22-23 grams sugar, 100 calories
· Dole diced peaches in light syrup: 1 small serving cup = 18 grams sugar, 80 calories
· DelMonte diced pears or mandarin oranges in light syrup: 1 small serving cup = 17 grams sugar, 70 calories

2. Pudding & Pudding Cups
This line of products is designed with kids in mind. Yet, a snack pack of pudding can add 20 grams or more of sugar to your child’s meal or snack. You'll find some sugar-free pudding options on the supermarket shelf as well.
· Jell-O Instant Vanilla, Chocolate Chip, or Cookies and Creme Pudding: 1 serving as packaged (not including milk) = 21 grams sugar, 110 – 120 calories
· Hunt’s Snack Pack Pudding, Chocolate Mud Pie: 1 snack pack = 20 grams sugar, 130 calories
· Jell-O Fat Free Pudding Snacks, Chocolate Vanilla Swirls 100-Calorie Packs: 1 small cup = 17 grams sugar, 100 calories
· Kraft Handi-Snacks Fat Free Vanilla Pudding: 1 snack pack = 15 grams sugar, 90 calories

3. Snack Cakes & Pies
Obviously, the traditional snack cakes, the Twinkie or the Hostess cupcake, are going to be foods high in sugar (19 and 22 grams, respectively). But would you guess that snack pies, or a serving of Ho Hos or Ding Dongs, actually score much higher in sugar content?
· Store-brand chocolate crème pie or coconut crème pie: 1 snack pie (4.5 ounces) = 46 grams sugar, 500 calories
· Hostess Ho Hos: 3 cakes = 42 grams sugar, 370 calories
· Store-brand fruit pies (apple, cherry): 1 snack pie (4.5 ounces) = 36 grams sugar, 480 calories
· Hostess Ding Dongs: 2 cakes = 36 grams sugar, 360 calories
· Little Debbie Swiss Rolls: 2 cakes (61 g) = 27 grams sugar, 270 calories
· Pop Tart, Chocolate Fudge: 1 pastry = 20 grams sugar, 200 calories
· Pop Tart, Frosted Blueberry: 1 pastry = 18 grams, 200 calories

4. Muffin Mixes
Sugar is the first ingredient listed in Fiber One’s muffin mix. A muffin’s worth of mix contains 15 grams of sugar.
· Fiber One Muffin Mix, Apple Cinnamon: 1/4 cup mix (as packaged) = 15 grams sugar, 130 calories

5. Prepared Muffins
Serving sizes of packaged muffins vary quite a bit, but even the smallest ones may contain more than 15 grams of sugar.
· Otis Spunkmeyer Chocolate Chip Muffins: 1 muffin (4 ounces) = 32 grams sugar, 420 calories
· Otis Spunkmeyer Wild Blueberry or Banana Nut: 1 muffin (4 ounces) = 30 grams sugar, 360-420 calories
· Weight Watchers Blueberry Muffins or Double Chocolate Muffins: 1 muffin (2.2 ounces) = 18-21 grams sugar, 180-190 calories
· Little Debbie Chocolate Chip Muffins or Cranberry & Orange: 1 muffin (1.9 ounces) = 17 grams sugar, 210 calories
· Little Debbie Blueberry: 1 muffin (1.9 ounces) =16 grams sugar, 190 calories

6. Cereal Bars & Healthy-Sounding Cookies
· Quaker Oatmeal to Go, Brown Sugar Cinnamon: 1 bar = 19 grams sugar, 220 calories
· Newton’s Minis, strawberry "baked with 100% whole grain": 1 package = 15 grams sugar, 130 calories
· Back to Nature Mini Classic Crème Cookies: (1 pouch = 14 grams sugar, 170 calories
· Nature Valley Strawberry (or Vanilla) Yogurt Granola Bars: 1 bar = 13 grams sugar, 140 calories
· Quaker Chewy Dipps Chocolate Chip Granola Bars: 1 bar = 13 grams sugar, 140 calories
· Nutri-Grain Cereal Bars (all flavors): 1 bar = 12 grams sugar, 130 calories

7. Instant Hot Cereal
· Instant Cream of Wheat, Apples ‘n Cinnamon: 1 envelope = 16 grams sugar, 130 calories
· Instant Cream of Wheat, Cinnamon Swirl: 14 grams sugar, 130 calories
· Quaker Instant Oatmeal Dinosaur Eggs (made with whole-grain oats): 1 envelope = 14 grams sugar, 190 calories
· Quaker Instant Oatmeal, Cinnamon Roll: 1 envelope = 13 grams sugar, 160 calories:
· Quaker Instant Oatmeal, Strawberries & Cream or Peaches & Cream: 1 envelope = 12 grams sugar, 130 calories

8. Breakfast Cereal
No shock that the typical "high-sugar" cereals Americans know and love -- like Froot Loops or Reese’s Puffs, Trix or Cap’n Crunch -- contain around 12 grams of sugar. So here, I've just listed healthier-sounding cereals that turned out to be as high in sugar as the notoriously sweet ones.

· Kellogg’s Smart Start Strong Heart, Toasted Oat: 1 1/4 cup = 17 grams sugar, 220 calories
· Kellogg’s Cracklin’ Oat Bran: 3/4 cup = 15 grams sugar, 200 calories
· Kellogg’s Smart Start Strong Heart, Original Antioxidant: 1 cup = 14 grams sugar, 190 calories
· Quaker Oatmeal Squares: 1 cup = 13 grams sugar, 210 calories
· Frosted Mini-Wheats (all the different flavors are pretty much the same): 1.8 ounces = 12 grams sugar, 180 calories
· Special K Fruit & Yogurt: 3/4 cup = 11 grams sugar, 120 calories

9. Bottled Spaghetti Sauce
Some types of bottled spaghetti sauce have double or triple the grams of sugar as other types. Here are a few of the products that I found had almost as much sugar as a granola bar or Pop-Tart.
· Newman’s Own Tomato & Basil: 1/2 cup = 12 grams sugar, 90 calories
· Bertolli Vineyard Marinara: 1/2 cup = 12 grams sugar, 80 calories
· Prego Fresh Mushroom Italian Sauce: 1/2 cup = 11 grams sugar, 90 calories
· Prego 3-Cheese: 1/2 cup = 11 grams sugar, 80 calories

10. Barbecue Sauce
· Sweet Baby Ray’s Honey Barbecue Sauce: 2 tablespoons = 15 grams sugar, 70 calories
· Bull’s Eye Brown Sugar & Hickory: 2 tablespoons = 14 grams sugar, 70 calories
· KC Masterpiece: 2 tablespoons = 12-13 grams sugar, 60 calories
· Cattlemen’s Honey or Smokehouse: 2 tablespoons = 12 grams sugar, 60-70 calories

11. Beverages
Just 8 ounces of Langers Grape Juice Plus adds 36 grams of sugar to your daily total. Granted, the sugar comes from juice concentrate. But that is still quite a shock when you're reading the label. What would a juice lower in sugar contain? Welch’s Light Grape Juice Beverage brings it down to 12 grams of sugar and 50 calories per 8-ounce serving by using Splenda and acesulfame potassium.
Flavored Milk
· Nesquick Fat Free Chocolate Milk: 16 ounces = 54 grams sugar, 300 calories
· Nesquick Strawberry Milk Shake: 13.5 ounce bottle = 46 grams sugar, 340 calories
Juice and Fruit Drinks
· Langers Grape Juice Plus (contains grape seed extract) 100% juice: 8 ounces = 36 grams sugar, 160 calories
· Minute Maid Lemonade, 12% Lemon Juice All Natural: 8 ounces = 29 grams sugar, 110 calories
· Simply Lemonade (or Limeade): 8 ounces = 29 grams sugar, 120 calories
· V8 Fusion Vegetable Fruit 100% juice, Peach Mango or Acai Mixed Berry: 8 ounces = 26 grams sugar, 110-120 calories
· An "organics" store brand of fruit punch with no sugar added (100% juice): 1 pouch = 25 grams sugar, 100 calories
· Capri Sun 25% Less Sugar, Wild Cherry: 1 pouch = 18 grams sugar, 70 calories

11. Beverages continued...
Bottled Tea and Similar Drinks
· SoBe Energy or Elixir: 16 ounces = 52-54 grams sugar, 200-220 calories
· SoBe Green Tea: 16 ounces = 50 grams sugar, 200 calories
· Snapple Iced Tea, Peach, Lemon, or Raspberry: 16 ounces = 46-50 grams sugar, 200 calories
· Arizona Iced Tea: 16 ounces = 48 grams sugar, 180 calories
Vitamin and Energy Drinks
· Snapple Antioxidant Water, Agave Melon: 20 ounce bottle = 32 grams sugar, 140 calories
· Glaceau Vitamin Water: 20 ounce bottle = 32 grams sugar, 125 calories
· Gatorade Bring It, Shine On, or Be Tough: 16 ounces = 28 grams sugar, 100 calories
Instant Cocoa
You'd probably expect hot cocoa mix to have cocoa, or maybe powdered milk, highest on its list of ingredients. But for Swiss Miss Mocha Cappuccino and Marshmallow flavors, the first and second ingredients are sugar and corn syrup, with cocoa listed as the fourth ingredient.
· Swiss Miss Mocha Cappuccino or Marshmallow flavors: 1 envelope made with 6 ounces water = 19 grams sugar, 120 calories

12. Yogurt
To enjoy yogurt without the added sugar, make your own flavored yogurt starting with plain yogurt. Or, buy the light yogurts that use alternative sweeteners.
· Yoplait Original 99% fat free, Lemon Burst: 6 ounces = 31 grams sugar, 180 calories
· Yoplait Thick & Creamy Yogurt, Strawberry: 6 ounces = 28 grams sugar, 180 calories
· Yoplait Original 99% fat free, Boysenberry: 6 ounces = 27 grams sugar, 170 calories

13. Frozen Breakfast Foods
You wouldn’t expect to find frozen breakfast products that feature savory items like sausage and cheese to be foods that are particularly high in sugar. And yet the new Jimmy Dean breakfast entrees contain 16 and 21 grams of sugar per serving.
· Jimmy Dean Breakfast Entrees, Sausage & Cheese Croissant with diced apples and hash browns: 1 entrée = 21 grams sugar, 560 calories (the sugar seems to mainly be from the sweetened diced apples)
· Eggo Cinnamon Toast Waffles: 3 waffles (each with 4 mini waffle pieces) = 17 grams sugar, 300 calories
· Jimmy Dean Breakfast Entrees, Scrambled Eggs with Sausage & Cheese with diced apples and hash browns: 1 entrée = 16 grams sugar, 390 calories
· Eggo French Toaster Sticks Cinnamon: 2 pieces = 15 grams sugar, 230 calories

14. Frozen Desserts
· Weight Watchers Mint Chocolate Chip Ice Cream Cups (and other flavors): 1 small cup = 22 grams sugar, 140 calories
· Weight Watchers English Toffee Crunch: 2 bars = 20 grams sugar, 220 calories
· Skinny Cow Low-fat Ice Cream Cone (different flavors): 1 cone = 19 grams sugar, 150 calories
· Weight Watchers Giant Chocolate Fudge Bar: 1 bar = 16 grams sugar, 110 calories
· Weight Watchers Giant Cookies & Cream Bar: 1 bar = 15 grams sugar, 140 calories
· Skinny Cow Low-fat Fudge Bar: 13 grams sugar, 100 calories

New Study of Splenda Reveals Shocking Information About Potential Harmful Effects

James Turner, the chairman of the national consumer education group Citizens for Health, has expressed shock and outrage after reading a new report from scientists outlining the dangers of the artificial sweetener Splenda (sucralose).

In animals examined for the study, Splenda reduced the amount of good bacteria in the intestines by 50 percent, increased the pH level in the intestines, contributed to increases in body weight and affected P-glycoprotein (P-gp) levels in such a way that crucial health-related drugs could be rejected.

The P-gp effect could result in medications used in chemotherapy, AIDS treatment and treatments for heart conditions being shunted back into the intestines, rather than being absorbed by the body.

According to Turner, "The report makes it clear that the artificial sweetener Splenda and its key component sucralose pose a threat to the people who consume the product. Hundreds of consumers have complained to us about side effects from using Splenda and this study ... confirms that the chemicals in the little yellow package should carry a big red warning label."

Sources:

Globe Newswire September 28, 2008
Journal of Toxicology and Environmental Health Part A 2008;71(21):1415-29

Dr. Mercola's Comments:

It’s very important to realize that Splenda (sucralose) is actually NOT sugar, despite its marketing slogan “Made from sugar, so it tastes like sugar”. Rather it’s a chlorinated artificial sweetener in line with aspartame and saccharin, and with detrimental health effects to match.

Splenda was approved by the FDA in 1998 as a tabletop sweetener and for use in products such as baked goods, nonalcoholic beverages, chewing gum, frozen dairy desserts, fruit juices, and gelatins. Sucralose is also permitted as a general-purpose sweetener for all processed foods.

The approval was given after the FDA supposedly reviewed more than 110 animal and human safety studies, but as you’ll soon find out, out of these 110 studies, only two were human studies, and the longest one was conducted for four days!

There’s overwhelming evidence that consuming artificial sweeteners will likely wreak havoc on your body. Previous news has centered mainly around artificial sweeteners’ ability to impair your appetite regulation and leading to weight gain.

For example, it’s been discovered that diet soda increases your risk of metabolic syndrome and, ultimately, heart disease.

However, the study mentioned above, published in the Journal of Toxicology and Environmental Health, found even further disturbing news besides weight gain. Splenda:

reduces the amount of good bacteria in your intestines by 50 percent
increases the pH level in your intestines, and
affects a glycoprotein in your body that can have crucial health effects, particularly if you’re on certain medications
They also found unmistakable evidence that Splenda is absorbed by fat, contrary to previous claims.

It’s truly disturbing that Splenda can destroy up to 50 percent of your healthy intestinal bacteria, as these bacteria help maintain your body's overall balance of friendly versus unfriendly micro-organisms, and support your general health. Many people are already deficient in healthy bacteria due to choosing highly processed foods. This is why a high quality probiotic is one of the very few supplements I highly recommend for nearly everyone.

The Diet Fallacy

The belief that consuming artificially sweetened foods and drinks will help you to lose or maintain weight is a carefully orchestrated deception. So if you are still opting for diet choices for this reason, please understand that you have been sorely misled.

In reality, these diet foods and drinks can cause serious distortions in your biochemistry and ruin your body's ability to control calories. As a matter of fact, it’s been shown that diet soft drinks can double your risk of obesity!

Nearly a decade ago, studies were already revealing that artificial sweeteners can:

Stimulate your appetite
Increase carbohydrate cravings
Stimulate fat storage and weight gain
Unfortunately, most public health agencies and nutritionists in the United States still recommend these toxic artificial sweeteners as an acceptable alternative to sugar.

Now, I am definitely not a fan of sugar, but if I had to choose between sugar and any artificial sweetener, I would choose sugar, hands down, without question. I strongly believe artificial sweeteners are even more dangerous to your health than an excess of sugar.

The Health Dangers of Splenda

According to James Turner, the chairman of the national consumer education group Citizens for Health:

"This report followed accepted policies and procedures and the results make clear the potential for disturbing side effects from the ingestion of Splenda.

It is like putting a pesticide in your body. And this is at levels of intake erroneously approved by the Food and Drug Administration.

A person eating two slices of cake and drinking two cups of coffee containing Splenda would ingest enough sucralose to affect the P-glycoprotein, while consuming just seven little Splenda packages reduces good bacteria."

The web site www.truthaboutsplenda.com lists a variety of consumer complaints from Splenda consumption, such as:

Gastrointestinal problems
Migraines
Seizures
Dizziness
Blurred vision
Allergic reactions
Blood sugar increases
Weight gain
My site also contains a long list of personal testimonials from readers who have suffered side effects from Splenda. In fact, we have more people on our site that have reported adverse reactions to Splenda than were formally studied in the research submitted for FDA approval!

The symptoms are so numerous I can’t include them all here, but the following are common symptoms, usually noticed within a 24-hour period following consumption of Splenda products:

Skin -- Redness, itching, swelling, blistering, weeping, crusting, rash, eruptions, or hives (itchy bumps or welts). These are the most common allergic symptoms that people have.
Lungs -- Wheezing, tightness, cough, or shortness of breath.
Head -- Swelling of the face, eyelids, lips, tongue, or throat; headaches and migraines (severe headaches).
Nose -- Stuffy nose, runny nose (clear, thin discharge), sneezing.
Eyes -- Red (bloodshot), itchy, swollen, or watery.
Stomach -- Bloating, gas, pain, nausea, vomiting, diarrhea, or bloody diarrhea.
Heart -- Palpitations or fluttering.
Joints -- Joint pains or aches.
Neurological -- Anxiety, dizziness, spaced-out sensation, depression.
Beware – You Could be Consuming Splenda Without Your Knowledge

You also need to be aware of the fact that although the bulk of Splenda is sold to processed food manufacturers and soft drink bottlers, it could turn up in your medicine as well, as nearly 10 percent of all sucralose is sold to drug companies.

Many times sucralose (Splenda) will not be listed in the drug information, so there simply is no way you would know you are consuming a potentially dangerous artificial sweetener. However, if you experience any of the symptoms above even though you’re avoiding Splenda and other artificial sweeteners, then it may be worth investigating the ingredients of any medications you’re taking as well.

Splenda Has NEVER Been Proven Safe for Human Consumption

As of 2006, only six human trials have been published on Splenda. Of these six trials, only two of the trials were completed and published before the FDA approved sucralose for human consumption, and the two published trials had a grand total of 36 total human subjects.

36 people sure doesn't sound like many, but wait, it gets worse: only 23 total were actually given sucralose for testing, and here is the real kicker -- The longest trial at this time had lasted only four days, and looked at sucralose in relation to tooth decay, not human tolerance.

Even more shocking, the absorption of Splenda into the human body was studied on a grand total of six men! Based on that one human study, the FDA allowed the findings to be generalized as being representative of the entire human population. Including women, children, the elderly, and those with any chronic illness -- none of whom were ever examined.

The FDA claims they reviewed over 100 studies conducted on Splenda. What they don't tell you is that most of the studies were on animals. And, those animal studies reveal plenty of problems, such as:

Decreased red blood cells -- sign of anemia -- at levels above 1,500 mg/kg/day
Increased male infertility by interfering with sperm production and vitality, as well as brain lesions at higher doses
Enlarged and calcified kidneys (McNeil stated this is often seen with poorly absorbed substances and was of no toxicological significance. The FDA Final Rule agreed that these are findings that are common in aged female rats and are not significant.)
Spontaneous abortions in nearly half the rabbit population given sucralose, compared to zero aborted pregnancies in the control group
A 23 percent death rate in rabbits, compared to a 6 percent death rate in the control group
Chemically, Splenda is More Similar to DDT Than Sugar

Yes. Splenda bears more chemical similarity to DDT than it does to sugar.

Sucralose is in fact a synthetic chemical that was originally cooked up in a laboratory. It does start off as a sugar molecule. Then, in a five-step patented process of making sucralose, three chlorine molecules are added to a sucrose (sugar) molecule. The chemical process to make sucralose alters the chemical composition of the sugar so much that it is somehow converted to a fructo-galactose molecule.

This type of sugar molecule does not occur in nature, and therefore your body does not possess the ability to properly metabolize it. As a result of this "unique" biochemical make-up, McNeil Nutritionals makes its claim that Splenda is not digested or metabolized by the body, hence it has zero calories.

But, if you look at the research (which is primarily extrapolated form animal studies) you will see that in fact an average of 15 percent of sucralose IS absorbed into your digestive system, and according to this latest study, it is also absorbed into your fat cells.

Unfortunately, if you are healthy and your digestive system works well, you may be at HIGHER risk for breaking down this product in your stomach and intestines!

Your Healthiest Alternatives

If you have a craving for sweets, rather than trying to find "healthier" ways to continue indulging in them, it is in your best interest to learn ways to relieve your cravings.

The obvious one would be to stop eating any of the products to begin with. But sweets are powerfully addictive – sugar has even been shown to be more addictive than cocaine. Stevia is a preferable natural substitute, which can be used in making most dishes and drinks.

However, complete avoidance of sweets is often necessary to break your addictive cycle, as your hormones insulin and leptin likely play an important role in your cravings.

If you are unable to achieve abstinence from sweets, your emotional connection to cravings might be an important factor for you. One of the most profound methods I know of for diminishing the effects of food cravings is the Emotional Freedom Technique (EFT). EFT is the psychological acupressure technique routinely used in my practice to help people reduce their cravings.

There is enough evidence showing the dangers of consuming artificial sweeteners to fill an entire book -- which is exactly why I wrote Sweet Deception. If you or your loved ones drink diet beverages or eat diet foods, this book will explain how you've been deceived about the truth behind artificial sweeteners like aspartame and sucralose -- for greed, for profits ... and at the expense of your own health.

Drop Sugar, Get Smarter and Better Behaved.

From Modern Forager:

For all you parents looking to give your child an edge, check this out: Principal Says Banning Sugar Made Students Smarter.
For the past ten years, the now-trim principal has required students at Browns Mill Elementary in Lithonia to participate in daily physical exercise and eat healthy foods. Her school enforces a strict ban on sugar.
…
According to Butler, standardized test scores increased 15 percent at the school within the first year of the program. She said discipline problems decreased by 23 percent. Student health has improved and obesity at the school has been virtually eliminated.
It makes sense to me. We all know how hard it is to concentrate after a hefty dose of sugar and the resultant blood sugar crash. Kids become restless and hyperactive, followed soon after by an inability to concentrate.
“For me, it was not just about educating children about reading, writing and arithmetic,” Butler said. “If these people were going to be successful, I had to ensure that they were going to be healthy.
Unfortunately, most schools seem to focus solely on standardized test scores.
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