by kelsey | May 30, 2013 | Diabetes, Diet, Food, Weight Management
One of the most frequent questions I get from patients is what the real truth is about artificial sugars. You hear all kinds of good and bad things about them, so how do you know what to believe?! Well….here’s the facts:
Artificial sweeteners or sugar substitutes refer to substances that have little to no calories or other nutrients and are added to foods and beverages to provide a taste that is similar to table sugar (sucrose). Because artificial sweeteners are many times sweeter than table sugar, smaller amounts are needed to create the same level of sweetness.
There are five artificial sweeteners that have been tested and approved by the U.S. Food and Drug Administration (FDA):
Acesulfame-K is 200 times sweeter than sugar and it is heat stable, making it great for cooking or baking. The FDA approved acesulfame-K in 1998. Brand names include Sunett and Sweet One.
Aspartame is 200 times sweeter than table sugar and is one of the most commonly used sweeteners today. Aspartame was approved by the FDA in 1981 and is used in a variety of foods. Brand names include NutraSweet and Equal.
Saccharin is about 300 times sweeter than sugar and is used as tabletop sweetener, in baked goods, jams, chewing gum, canned fruit, candy, dessert toppings and salad dressings. The FDA approved saccharin in 1981, along with a warning label stating it was ‘reasonably anticipated to be a human carcinogen’. This warning label was lifted in 2000, after numerous studies cited there is no evidence that saccharin is associated with an incidence of cancer. Brand names include Sweet ‘N Low, Sweet Twin and Sugar Twin.
Sucralose is about 600 times sweeter than table sugar and approved by the FDA in 1999. Sucralose is not absorbed by the body and is eliminated through the urine and feces resulting in zero calories. Sucralose is also heat stable so it can be used for cooking or baking. The brand name for sucralose is Splenda.
Neotame is 7,000-13,000 times sweeter than sugar. Neotame is approved for use in beverages, dairy products, frozen desserts, baked goods and gums. Neotame is not available for consumer purchase at this time.
Stevia has become a popular sweetener in recent years and is extracted from the leaves of the Stevia Rebaudiana Bertoni bush. Two forms can be extracted: Reb A and stevioside. Both are 200-300 times sweeter than table sugar and are calorie free. In 2008, Reb A was generally recognized as safe by the FDA for use as a tabletop sweetener and in prepared foods. Brand names include A Sweet Leaf, Sun Crystals, Stevia, Truvia, and PureVia.
There is a lot of confusion about artificial sugars due to the mixed messages consumers hear about their risks, but when you really look at the studies and evidence, there are are in fact little concerns. According the the FDA, National Cancer Institute, and several other health agencies, there is no sound evidence that these artificial sugars approved cause cancer or serious health problems. Acceptable Daily Intake levels have been set by the FDA to help you determine how much you can consume and still be safe. The ADIs are set at 100x less than the smallest amount that may be harmful. So in order to actually come close to being at risk for side effects it would mean the average person would have to consume around 20 cans of diet pop/day to experience adverse effects. Please see the charts below:
Acceptable Daily Intake for Various Levels: Note the ADI is based on kg of body weight. Take your weight in pounds divided by 2.2 to get your weight in kg.
|
ADI (mg/kg body weight)
|
Average (mg) amount in 12oz can soda
|
Amount (mg) in a packet of sweetener
|
| Acesulfame-K |
15
|
40**
|
50
|
| Aspartame |
50
|
200
|
35
|
| Saccharin |
5
|
140
|
40
|
| Sucralose |
5
|
70
|
5
|
| Sweetener |
Number of 12oz cans diet soda to reach the ADI |
Number of artificial sweetener packets to reach the ADI |
| Acesulfame-K |
25.6
|
20.4
|
| Aspartame |
17
|
97.4
|
| Saccharin |
2.4
|
8.6
|
| Sucralose |
4.8
|
68.2
|
| Stevia/Reb A |
Product info not available. Sodas containing stevia are not widely available |
30
|
There are also newer studies suggesting that the use of artificial sweeteners tricks our body as it’s not real sugar and in turn we eat more. These studies are inconclusive and not reliable.
The Bottom Line:
Adults may be able to better manage weight when sugary foods and beverages are replaced with artificial sweeteners as these artificial sweeteners are sugar free, calorie free. Studies have also shown that artificial sweeteners do not increase appetite or food intake in adults, adolescents or children. The American Academy of Nutrition & Dietetics states that, “based on studies reviewed, artificial sweeteners are safe for use in the general population.” Special populations, such as pregnant women, should limit the use of sugar substitutes and avoid saccharin, since the fetus may not be able to clear the substance quickly enough. Individuals with PKU should avoid aspartame since phenylalanine is found in aspartame. However, individuals with this genetic predisposition can use neotame. So all in all, I recommend them for those wanting to manage their weight and control their blood sugars, however moderation and portion control are key!!
Source:ADA Evidence Analysis Library (2011).The Truth about Artificial Sweeteners or Sugar Substitutes: How Much Is Too Much?.Retrieved May 1, 2012 from the American Dietetic Association. Website: http://www.adaevidencelibrary.com/files/Docs/NNSResourceDraft3.pdf
-Kelsey
by kelsey | May 29, 2013 | Motivation, Weight Management, Wellness/Health
I came across this icon on Pinterest one day and I thought it was very fitting to our wellness program STRIVE 2 Survive and my work with individual patients. We put a lot of focus on diet and activity, however in order to truly be successful with those key components of wellness, one must be happy and content inside. Weight loss, eating healthy, exercising, etc are not easy…they do take some effort, motivation, and determination, but once you get into the swing of living a healthy lifestyle, it becomes easier and easier and eventually it’s your new lifestyle. Many times we consider ourselves failures due to our previous unsuccessful efforts at wellness or weight loss, we compare ourselves to others and downgrade our abilities as we don’t believe in ourselves and our abilities, and then we obsess or over-think about it that it basically inhibits us from moving forward and truly being successful. Does this sound familiar? If so, you’re not alone, there are many struggling with this! No matter what your weight status is, you deserve to have a healthy body…and you are worth it! Whatever is inhibiting you from your past experiences, let go of it. Everyone has our own unique genetic makeup so quit comparing yourself others and accept your body for what it is and work it as you are able to (ie- if you are genetically predisposed to carry your weight in your butt and thighs, it’s unrealistic to think you’re going to have stick legs!). Journal your daily intake and personal insight and include at least one positive thing about yourself daily to help boost your self worth and self esteem. Surround yourself with positive, happy people and let the little things go. Reflect on these 7 rules of life and apply them to help you live a healthier life.
-Kelsey
by kelsey | May 28, 2013 | Diet, Weight Management, Wellness/Health
Snacking is a frequent topic in my office. Snacking tends to get a bad rap as there are a lot of unhealthy snacks such as chips, cookies, etc…however the reality is that snacking is actually a good thing, but only when good choices are made. Eating several small meals and snacks a day helps your body in many ways. A consistent intake aids in proper blood sugar control, speeds up metabolism, fuels your body to perform at its highest abilities, and prevents extreme hunger that results in overeating. I always have a snack in the morning (between breakfast and lunch). No matter what I eat for breakfast, I always get the hunger bug around 9:30-10:30am. I think my body has gotten used to the snack now that it expects it and lets me know it needs some fuel. Making a healthy choice is one key component to smart snacking, but another key component is practicing mindful eating. Mindful eating is really listening to your body’s cues and especially your hunger cues that include your level of hunger and then your level of fullness while eating. There is a real difference between “wanting” to eat and “needing” to eat (kind of like shopping!). So when you start to feel that itch for something to eat, stop and think and ask yourself, “am I truly hungry?” ….”how hungry am I?” ….”what would be a good snack?” ….”how much do I need to eat to feel content?”…etc. These are concepts of mindful eating and by taking the time to really listen to your stomach and your hunger cues, you will be able to make better choices and be in better control of your eating habits. Your meals should be about 300-500 calories and your snacks around 100-200 calories. Your meals should look like the MyPlate icon with half your plate full of fruits and veggies, a quarter lean protein, and a quarter whole grains. Your snacks should also be a balance like this with some carb (preferably high fiber carbs) and protein. This balance will stay with you longer and keep you fuller and satisfied longer.
Here are some of my favorite snacks:
Wheat Thins & a Laughing Cow triangle of cheese—with 16 Wheat Thins and the entire triangle of cheese, I get about 170 calories, 4g protein, and 3g fiber.
1 Tbsp Natural Peanut Butter & Banana, Apple, or Celery
2 Light String Cheese and 10-15 Wheat Thins
Handful of Almonds & piece of fruit
I try to have these available at my house and at my office so that I don’t resort to eating junk foods from the break room or vending machine. Planning ahead and practicing mindful eating will help you be more successful!
-Kelsey
by kelsey | May 23, 2013 | Cooking Tips, Diet, Food, Holidays, Weight Management, Wellness/Health
With Memorial Day and the holiday weekend only a day away, many are prepping their grocery list or menu for the fun filled weekend. You’ll fire up the grill, enjoy some burgers or steaks, a few tasty drinks, and friends and fellowship. I love to grill and foods on the grill are my favorite…and I know beef will be what’s for dinner in my household as nothing beats a tasty “Raml” hamburger or steak. Besides the protein, I am sure there will be plenty of fruits and veggies to enjoy of which both can be grilled as well! You can make kabobs or put them in a pan with some olive oil and grill.
I am excited to be selected as part of South Dakota Team BEEF again this year and as a Registered Dietitian and wife of a rancher, I have become very passionate about sharing the benefits of lean beef. So in celebration of the holiday weekend and National Beef Month, I thought it would be a fitting topic to discuss beef in a bit more details.
Did you know that beef is 20% leaner than it was about 15 years ago? There are at least 29 cuts of lean beef which means they meet the government guidelines for lean, meaning each cut has less than 10g of total fat, less than 4.5 g of saturated fat, and less than 95mg of cholesterol (in a 3 oz serving). Here are some tips for you to make beef a part of your heart healthy meals:
- Look for key words such as “round” or “loin” …these are typically leaner cuts
- Choose 90% or greater lean beef. This means in a 3oz serving there is less than 5g of fat in it.
- Use healthy cooking methods such as grilling, broiling, baking, roasting, or braising. The less tender cuts can be marinated in a tenderizing marinade such as salsa or light Italian dressing.
- Trim the fat! Trimming the fat before cooking will help eliminate some of the fat from the cut.
- Cook with fresh ingredients such as lemon juice, peppers, onions, garlic, and herbs instead of adding extra fat to the cut.
- Practice portion control. Select the 3-5 oz serving over the 10oz.
Balance is key to a healthy diet, so be sure to include your fruits and veggies and whole grains along with your lean meat to create a healthy plate. All meat is required to have the nutrition content (label) posted by it in the grocery store. Be sure to use this when you’re selecting your cuts of meat and pay special attention to the total fat and saturated fat content. If you want to learn more about the benefits of beef and explore healthy recipes check out these websites: www.beefnutrition.org and www.beefitswhatsfordinner.com.
Have a great weekend!
Kelsey
by kelsey | May 22, 2013 | Cooking Tips, Diabetes, Diet, Food, Weight Management
As I’ve said before, one of my favorite parts of STRIVE 2 Survive is enjoying the various selections County Fair Foods provides for us. Last night, we had an excellent strawberry trifle and it was so good I thought I’d share the recipe with you!
Ingredients:
1 container of cool whip (use light, fat free, or sugar free)
1 sugar free angel food cake (baked)
1 sugar free strawberry jello (mixed)
1 sugar free vanilla instant pudding (mixed)
1 container of sweetened strawberries (thawed)
Steps:
Tear angel food cake into pan.
Pour jello over angel food
Pour sweetened strawberries.
Pour Pudding
Top with cool whip.
As you can see, we all really enjoyed it as the pan is almost gone!
This is great for a summer picnic and to give your sweet tooth a fix without all of the extra calories!
-Kelsey
by kelsey | May 21, 2013 | Diet, Heart Health, Weight Management, Wellness/Health
Tonight is our last lecture of our 12 week STRIVE 2 Survive spring wellness program. It seems like 12 weeks always flies by and before we know it we’re celebrating our participant’s success and accomplishments which consist of weight loss, improved cholesterol, blood pressure, blood sugars, and just overall healthy living with healthier diets and more activity. We had to cancel one of our lectures this winter due to a blizzard so Deidra Van Gilder, our Doctor of Pharmacy will be making up her lecture tonight along with Dr. Dan and I doing some recap of the 12 week program. Deidra’s lecture tends to be a favorite as she discusses the hot topic of supplements, vitamins, minerals, and medications and their influence on wellness and weight. The supplement industry is not regulated like our prescription drugs are. The manufacturers are responsible for producing a safe product and if there is indication a product is not safe, then the FDA steps in. Since there is not much regulation with these products, it’s very important to know what you’re purchasing and discuss it with your doctor before taking it.
Fish oil and flaxseed are common supplements used to improve cholesterol or lipid levels. I purchased some fish oil a few weeks ago and couldn’t believe how many kinds there were to choose from! Below are some recommendations for you from Deidra to give you a little insight into what her talk is like and to help you make appropriate choices when purchasing these. If you have any questions, don’t hesitate to contact us!
Fish Oil
Fish oil contains two important components: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Another substance called ALA (alpha-linolenic acid) may be as effective as DHA and EPA although it doesn’t have as much evidence for its use. ALA is the component of flax seed that is thought to lower cholesterol.
Foods that contain Fish Oil: Anchovies, Carp, Catfish,Halibut, Herring, Salmon, Albacore Tuna
- There is strong evidence for the use of fish oil to reduce blood pressure. DHA has more benefit in lowering blood pressure than EPA.
- There is strong evidence for the use of fish oil to lower triglycerides and increase HDL. Be aware that it may increase LDL.
- There is strong evidence for the use of fish oil in primary and secondary cardiovascular disease prevention.
- There is some evidence for the use of fish oil in rheumatoid arthritis to reduce morning stiffness and joint tenderness. It is the most beneficial when used in conjunction with anti-inflammatory medications.
Dose:1000 – 4000 mg daily (Use divided dosing in increments of 1000 mg as that is all that can be absorbed at a time). Keep medicine in freezer to avoid burping fishy taste. Each capsule should contain at least 1g of DHA and EPA combination.
Adverse Effects: GI upset, loose stools, nausea, alterations in glycemic control, hypotension
Interactions: Warfarin, aspirin, clopidogrel
Flaxseed: reduces total cholesterol and LDL cholesterol. The fiber content aids in cardiovascular health.
Recommended dose: 1 tablespoon of freshly ground (may use coffee grinder) flaxseed 2-3 times per day. May be mixed with food or in 6 oz of liquid.
Flaxseed oil: 15-30 mL/day. We typically recommend the ground flaxseed over the oil as it offers greater benefits than the oil does.
Side Effects: Increases the number of bowel movements, constipation if insufficient fluid intake.
-Kelsey
