Twitter RSS

Fruit juice timebomb: Health experts say stick to one glass a day as teenagers’ poor diets are blamed for increased diabetes risk

Published on May 15, 2014,

The healthiness of fruit juices is (at last) being called into question in a big way with the Mail Online referring to a “fruit juice timebomb” because of the amount of sugar they contain…

Fruit juice timebomb: Health experts say stick to one glass a day

Fruit juice should be limited as it contains a lot of sugar, experts warn Those aged 11 to 19 are eating 42 per cent more sugar than recommended Age group also eating 14 per cent too much fat, risking diabetes and stroke Only one third of adults get recommended five-a-day survey reveals Medics say government Change4Life advertising is having little impact By Sophie Borland The appalling diets of the nation’s teenagers have been exposed by a report which shows that many are already putting themselves at risk of diabetes, obesity and heart disease. And last night health experts warned that fruit juice – seen by many as a healthy option – should be drunk no more than once a day because of its high sugar content. Girls and boys aged 11 to 19 typically eat 42 per cent too much sugar and 14 per cent too much saturated fat…

 

 

 

How to kick the sugar habit: tips and low-sugar recipes

Published on April 24, 2013,

In a follow-up to their article on sugar addiction, the UK’s Telegraph newspaper has some ‘tips for vanquishing sugar from your diet’ – plus some tasty low-sugar recipes to try – written by David Gillespie, author of Sweet Poison and Sweet Poison Quit Plan. This is low sugar rather than specifically low carb but very interesting all the same. This is from the Telegraph…

fibre and fructose in fruit (www.telegraph.co.uk)

fibre and fructose in fruit (www.telegraph.co.uk)

Breakfast

Every cereal with more than 3g of sugar per 100g should be thrown out. Porridge, Weetabix and unflavoured shredded wheat are good choices, as is plain buttered toast with marmite or a meat or cream cheese spread.

Be wary of yogurts – if they contain fruit juice extract as the sweetener they will be high in sugar.

Eggs with bacon and sausages are fine; though commercial sauces such as tomato and barbecue are all full of sugar. Mayonnaise is, too, unless it is whole-egg and full-fat.

Shop-bought pancake mixes are all high in sugar but you can make them by substituting dextrose. Top with butter or fresh strawberries.

Avoid pastries (except plain croissants) and all jams and honey.

Drinks

Avoid juice and sweetened drinks of any description. Unflavoured water (be it still or sparkling) and unflavoured milk are the only soft drinks you should have.

Switch to dextrose in tea or coffee if you are used to adding sugar.

Stick to low-sugar alcohol, such as red wine. Other dry wines, beers and spirits (if unmixed with other drinks containing sugar) are OK. Dessert wines, ports, liqueurs and mixers are not.

Main meals

Any kind of sandwich that involves low-fructose bread, butter and a spread that isn’t sweet is fine.

Salads are fine as long as you avoid balsamic vinegar and dressings that are unreasonably high in sugar.

A meal of meat with any kind of vegetable is fine. Avoid relishes, though mustards and gravy are almost completely sugar-free.

Stick to Chinese or Indian cuisine rather than Thai and Malaysian, which often use brown sugar as the primary ingredient in their sauces. Stay away from anything that mentions honey or sweet chilli.

Pizza is fairly low-sugar. But if you make it at home, choose a tomato purée with the lowest possible sugar content – they vary widely.Frozen and other ready-made pizzas tend to be higher in sugar: meat pies and sausage rolls are a far superior option. Pasta, potatoes and rice are great with anything as long as you are careful about the sugar content of the sauces.

In general, beware of ready meals – these will almost always have significantly higher sugar levels than their home-made counterparts.

When eating out, make a habit of choosing the cheese platter with coffee instead of pudding, and stick to water or red wine.

Snacks

Ditch chocolate, sweets and ice cream of any description. Biscuits are only slightly less bad, though shortbreads and malted milk biscuits are among the lowest sugar biscuits. Avoid dried fruit (70 per cent sugar) and substitute nuts or non-sugar treats such as potato crisps for sugary snacks.

Though high in fructose, fruit can be eaten in small quantities (no more than two pieces per day) because they contain a large amount of innate soluble fibre, which helps the body mitigate fructose damage. They also contain water, which dilutes the sugar.

More at:  How to kick the sugar habit: tips and low-sugar recipes

See also: Sweet poison: why sugar is ruining our health

Dr Yoni Freedhoff: Juice is NOT a F@*#$*&g Fruit!

Published on March 26, 2013,

One of the most frustrating aspects of conventional thinking is the way certain products are held up as healthy when the reality is that they are anything but. Fruit juice is one of the worst offenders. The situation is not helped by health guidelines (such as Canada’s official Food Guide) that describe juice as a fruit equivalent and manufacturers who inevitably then go on to use this in their marketing. On his blog, Dr Yoni Freedhoff looks at the situation in Canada where research suggests some children are now consuming several times the recommended daily fruit juice limit. This is from Weighty Matters…

English: Orange juice. Italiano: Succo d'aranc...

Orange juice. (Photo credit: Wikipedia)

So are Canadian children drinking too much juice?

Good god yes.

recent study published in Applied Physiology Nutrition and Metabolism set out to determine Canadian fruit and vegetable consumption.

Their findings?

The average Canadian child between the ages of 2 and 8 is consuming 50% more than their recommended juice maximums. But that’s not the whole story. Some kids are chugging tons of the stuff with the 75th percentile of 2-3 year olds drinking 2.5x as much which means 25% of Canadian preschoolers are drinking even more than that!

Juice is sugar water with vitamins. It has drop per drop the same amount of sugar as soda pop and in some cases more (like that grape juice which has double the sugar of Coca-Cola – 10 staggering teaspoons a glass). Liquid calories don’t satiate, and they don’t pack the fibre and phytonutrients of actual fruit.

So do you think the Food Guide’s inclusion of juice as a fruit, or to put it differently the Food Guide’s failure to admonish against juice consumption might have something to do with its consumption among Canadian preschoolers?

I sure do. And while it’s not true causal proof, looking to Australia, a country where their Food Guide explicitly discourages juice consumption and sets the same half cup maximum as the Canadian and American Pediatric societies, my read of this report has their average 2-3 year olds drinking only a third of a cup of juice a day.

Bottom line?

Our Food Guide stinks and what it says does matter.

More at:  Juice is NOT a F@*#$*&g Fruit!

© Low Carb Diet News