THE TOP 5 SUGARIEST JUICES

June 2, 2011 By 2 Comments
  • When a piece of fruit is squeezed it leaves the fiber behind
  • American Pediatrics Association recommends that children ages 1-4 consume no more than 6 oz of juice per day
  • Many studies have linked HFCS to diabetes, obesity, & long term liver damage

The Juice Myth

Juice is often thought of as a health food. Just another way to get down the daily servings of fruits and vegetables. Unfortunately, this is not the case.

The truth is that juice is just another form of highly concentrated *sugar. It’s the water and sugar molecules from a piece of fruit that have ardently stuck together when the actual fruit is squeezed, pressed or processed in some way.

Fiber is what helps our bodies to metabolize (deal with/process) the sugar that comes from fruit. However, when a piece of fruit is squeezed it leaves the fiber behind. And that 8 oz glass (usually more) isn’t the juice of just one or two pieces of fruit but many. Think about it. If I squeeze an orange I may get 1/4 cup of juice. Thus, to get a cup of juice, I must squeeze 4 oranges. Now, how would you feel if you’d eaten 4 oranges? Pretty full right? But anyone can slam down a glass of juice like nobody’s business and drink plenty more.

But sugar from juice is natural

Yes, fructose is natural. So are beets and sugar cane (what white table sugar comes from). Sweetsurprise.com says that corn is natural so therefore high fructose corn syrup must be as well. However, we all know that isn’t the whole story. All of them- orange, apple, corn or cane are leaving their natural whole state and becoming highly concentrated little water and fructose molecules. Not only that, if it’s sitting on a shelf at the store then it’s likely been processed (heated, crystallized, bleached) in some way or another as well.

Therefore, please keep in mind that sugar is sugar is sugar. Whether it’s from a raspberry or a beet, your body will process it for what it is….sugar.

That being said, I still recommend steering clear of HFCS whenever possible. Many studies have linked HFCS to diabetes, obesity, long term liver damage, and much more.

Ever wonder which juice contains the most sugar?

Well I did a little comparison shopping so that you wouldn’t have to!  Most brands of juice whether 100% or with added sugar or HFCS stayed within the 23-28 grams of sugar per 8 oz range. However, 5 were so high in sugar they might as well have been with the syrup in the pancake aisle!

Here’s the top 5 offenders ranked from unreasonable to over the top.

*All nutritionals are compared using 8 ounces/1 cup of juice per (said) grams of sugar.

5. Most brands selling Pomegranate were between 34 and 36 grams of sugar.

4. R&W Knudsen Pineapple coconut and Chadwick’s Bay Prickly Pear Lemonade both clocked in at 37 grams.

3. Safeway brand (regular/purple/concord) Grape had 39 grams.

2. Welches brand White Grape Juice contains 40 grams.

And the winner for the juice that ounce for ounce contains the most sugar….drum roll….please….

1. Chadwick Bay Natural Sweet Cherry Juice at 52 grams! Chadwick’s claims no added sweeteners and 100% juice. That’s not juice, that’s syrup!

Apple, regardless of brand, consistently contained 28 grams of sugar

Some surprising results:

Sunny D both “smooth” and “tangy” only have 14 grams. Sadly, this doesn’t mean I’d even come close to recommending it. With corn syrup (at least not HFCS!) as it’s second ingredient, it is a food-like-substance containing mostly chemicals, preservatives, a little juice, and artificial flavorings.

Powdered lemonade and Kool- Aid contained 16 grams of sugar per 8 oz. (when mixed with water). Again, not drinks I’d recommend (for reasons stated in previous paragraph) but better than I expected.

Apple vs. Orange

Apple and Orange juice are amongst the most commonly consumed, so which one is higher in sugar? Whether organic or conventional, freshly squeezed or from concentrate, orange juice generally came in between 22-24 grams. Apple, regardless of brand, was consistently 28 grams.

Juice Containing the Lowest Amounts of Sugar

L&A all cranberry had no added sugar and contained only 7 grams. However, I’ve tried cranberry juice with no added sugar before and to say it puckers the mouth is an understatement! Check the label. Most of the cranberry juices I checked were closer to 30 grams.

Odwalla’s carrot juice was only 13 grams. Depending on the carrots, carrot juice can be sweet or bitter. I’ve yet to give this juice a try, so let me know if you’ve tried it and what your opinion is.

The Only Juice(s) I Recommend….in small quantities

Grapefruit juice of varying brands continually contained around 18 grams. This is actually one of the only juices I’d recommend  (if you’re on any prescription medication beware of interactions. Check with your Dr. before consuming grapefruit). Tim Ferriss of The 4 Hour Body recommends consuming a “small quantity of fructose, in the form of grapefruit juice before a crap laden meal” as it helps to to metabolize sugar so as not to cause insulin spikes. Lemon juice (freshly squeezed) has a similar effect. I’ve tried both and I have to say that both grapefruit and lemon had a stabilizing effect on my blood sugar level (when I ate something that contained a lot of sugar).

You Can Drink Juice. Just Remember it’s a Treat!

Drinking juice in small quantities is fine but eating a piece of fruit is a much healthier choice. The American Pediatrics Association recommends that children ages 1-4 consume no more than 6 oz of juice per day. That is less than one sippy cup. Water it down, or, even better, teach your child to enjoy plain water and reserve juice for a special treat.

 

*  Fructose is the correct term for the type of sugar that fruit contains. Just as lactose is the actual term for the sugar that naturally occurs in milk. I’ve used the term “sugar” to keep my point very clear- fructose is sugar.

 

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Stevia- Healthy Alternative or Just Another Fad?

February 28, 2011 By 4 Comments

There’s a lot of confusion around stevia, an all-natural alternative sweetener, which when dried and ground, is supposed to taste 300 times sweeter than sugar, have no impact on insulin levels and contain zero calories. But are the claims too good to be true? Is it just another gimmick that we’ll find out causes cancer a few years down the road, or, is it truly a decent and safe alternative to sugar?

Color Says A Lot

An herb native to South America, the wild stevia shrub has been used as a sweetener by indigenous cultures for centuries.  However, as you may have already discerned, there are few wild shrubs which have pure white leaves. Most stevia that you’ll find at the store come in a white or liquid form. That means that it has been refined/chemically altered (just as sugar cane has been refined to get to a white sugar state) in order for it to look white or be in a liquid form.

Here’s a picture of what organic raw, unrefined stevia looks like:

Many distributor’s of stevia claim “all-natural” on their labels, but unless it’s green, it has been altered in some form. A good rule of thumb when buying anything that comes in a package (that isn’t natural-like a banana in its own peel) is to look at the label. If you want pure, unadulterated stevia, then the only ingredient listed should be “stevia leaf.” Any addition to that means there are either fillers, or chemicals that have been used in processing.

That being said, it’s not always as easy as just reading the label. There are brands out there, Stevita for one, which lists only “Stevia Rebaudiana Bertoni (leaves),” claims that it has “no added fillers”, is “naturally extracted” and has only a slight greenish tinge to it. Further research reveals nothing about how the stevia is processed other than to say it is “extracted” from the stevia plant.  This (Stevita brand stevia) is a better choice than most stevia (which contain added filters and is more highly processed) but I’m always a fan of eating something in it’s most natural form. The picture you see to your left tells exactly how the leaf has been processed- it is dried and then pulverized. I don’t have to guess to know how it is processed, It is so straightforward that I I can imagine exactly what happens from farm to table.

Everything in Moderation

Just because stevia doesn’t contain calories and has no effect on insulin does not mean you should eat as much of the stuff as you want. It can cause mouth ulcers if eaten on a regular basis (I found this out thanks to my nephew who was eating it on his pancakes every morning and had a strange ulcer in his mouth that would not go away) and leaves a sweet taste in ones mouth that may lead to more cravings for sweet foods.

What brand of Stevia should I trust?

I for one, find stevia to impart a chemical type flavor that I don’t especially care for. However, the Navitas Naturals raw stevia powder (pictured above) was by far the best tasting stevia that I’ve had and had very little of the chemical flavor I’d experienced whilst eating other stevia.  Stevita Stevia is also a trustworthy brand (although it would be further down on my list). I do not recommend buying stevia at your local grocer as most are not in their pure form and likely contain fillers. Both of the brands listed can be ordered online and have a list of “where to buy.”

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8 Ways to Keep Colds and Flu at Bay

November 22, 2010 By 1 Comment

It’s that time of year. We’re all stuck inside, windows snugly shut against the cold air, sharing sniffles, coughs, and sneezes. Germs are gleefully taking full advantage and multiplying at the speed of light.

Here are 7 simple ways to stave off any nasty bug that might be headed your way.

1. Yell, (or whisper if you have a sore throat) “Retreat” and promptly get back into bed.

Being over-tired weakens anyone’s immune system. Sleep is the number one way to stay ahead of the curve.

2. Keep sugar to a minimum.

Sugar reduces your bodies ability to fight off illness. It also increases mucous production. Meaning, if you already have a stuffy nose and you drink a glass of orange juice or eat a brownie, you may notice that you become more stuffed up. If you feel a cold, or any sickness coming on keeping sugar at bay will help germs stay away.

3. Exercise

It is a common misconception that one should not exercise when they feel a cold coming on. Just the opposite is true. If you start to feel coldish take a brisk walk or run outside (preferably). The fresh air and movement will help get your immune system bustling at it’s full potential.

4. Drink green tea

Staying well hydrated is important all year long, but replenishing those fluids is especially important when your body is trying to fight off illness. Any tea will help soothe the discomfort of having a cold or the flu, however, green tea gives the immune-system a boost and aids in preventing and treating the common cold.

5. Have your Vitamin D levels checked

If you or your child seem to get any passing bug you might want to consider the possibility of Vitamin D deficiency. Not only does being low in Vitamin D lower immune system response but it is important to overall health. Studies have shown that being low in Vitamin D ups the risk for cancer, macular degeneration, and multiple sclerosis (to name a few). A simple blood test will be able to tell your Naturopath or Dr. if you are low in Vitamin D.

6.Get to know the benefits of the Amazing Onion

You might think me a bit nutty but putting a raw, unpeeled, whole onion in a bowl by your night stand may actually absorb the flu virus. This story is re-counted by fellow blogger, Shery Jespersen, in her blurb “Onions, Fact or Folklore,” published in Mary Janes Farm magazine.

“When the 1918 flu pandemic killed 50-100 million people between 1918-1920, there was said to be a doctor who visited many farmers to see if he could help them combat the flu. The doctor came upon one household where everyone was very healthy. When the doctor asked what the family was doing that was different, the wife replied that she had placed a dish of unpeeled onions in each room of the home. The doctor asked if he could have one of the onions to observe under the microscope. When he did, he found traces of the flu virus in the onion. It had absorbed the infection, keeping the family healthy.”

Onions are also quite useful when combating illness. Read about my onion as a home remedy experiments.

7. Try a Tincture

A tincture is a highly concentrated extract of  medicinal plants (echinacea, goldenseal, licorice root, yarrow, etc.) that have been used for centuries to treat symptoms of the cold and flu (and all sorts of other ailments) .  Home herbal remedies are not to be dismissed. Buy a tincture from a reliable source (such as your Naturopath) or learn how to make your own tinctures at home.

8. Wash those Hands!

As soon as my poor kids step over the threshold after school they hear me say “Wash your hands.” I know those germs are just waiting to perpetuate their existence in my home and I’m not interested. If you’re having a bad bout of an illness at your house, you might want to consider having your kids change clothes as soon as they come home. It means extra laundry, but it’s worth a try. When my kids were toddlers, I treated their after preschool clothes like the germ infested specimens they were, and the amount of illnesses that the entire family endured decreased enough to make it well worth the extra laundry.

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How to Read a Nutrition Facts Label

November 2, 2010 By 2 Comments

Figuring out how to read a food/nutrition label can seem a daunting task. But when you know what to look for, it’s quick, easy and totally doable.

First, look at the top of the food label at Serving Size.  This will tell you the amount of food they are measuring. This is also where companies try to trick us! A lot of sports drinks, cookies and (seemingly) single serving items will actually be split into two servings so that the company can show a lower calorie, sugar, and sodium (salt) content.

Next, choose the 3 items that you are most concerned about. My 3 items change depending on the product I am buying.  I generally want to know the calories and sugar content along with the list of ingredients. If it’s not an item where I’m concerned about the sugar content (such as soup) then I check sodium (salt) content. You may be concerned with the fat, fiber or protein content.

An Example, Please

Let’s choose a cereal for our kids. Cereal is an easy one because it only has two items to be concerned with- sugar content and ingredients. Depending on who is eating the cereal, you may also like to know the amount of sodium (salt content), fiber or calories.

Serving Size

We’ve already learned that Serving Size is first. Eight ounces equals a cup and 1 small bowl of cereal is usually around a cup.

Sugar

Next, I scan down until I see “sugar”. If I am buying a breakfast cereal I try to keep the sugar content at less than 6 grams per cup of cereal. If I am buying what I call a “dessert cereal” (used as a dessert, not a meal choice) then I’ll go up to 10. Yep, I know this cuts out most of the cereal out there. Remember, most of us eat more than one bowl of cereal and then with the addition of milk we’ve added another 12 grams of sugar (albeit natural) per 8oz.  As with all milk products, allowing a bit of fat, such as lowfat (vs nonfat), makes the milk taste sweeter and aides the vitamins in absorption.

Ingredient List

If the sugar content is to my liking I then look at the ingredient list. I scan the label for High Fructose Corn Syrup. If that is on the list I immediately put it back on the shelf. If it says “sugar, cane sugar, honey, or sucrose (a fancy word for sugar)” then I continue on down the ingredient list.

I am not a fan of cottonseed oil, soybean oil, or any oil that has the word “hydrogenated” in front of it. This is because both cotton and soy are among the top 5 contenders for “most highly sprayed crop.” They are also both GMO (genetically modified) unless organic. “Hydrogenated” basically means that it’s an unhealthy fat. The kind that plugs up arteries and other important valves in the body. If it lists any of those, back on the shelf it goes.

Most of the name brand cereals will list “Enriched (Bleached) Flour” as their first ingredient. It is preferable to have something like “Whole Oat Flour” listed as Enriched Bleached Flour is just highly refined white flour which has been striped of just about any nutritional value. Most organic cereals from companies such as Cascadian Farms will use whole grains and are your best bet if you are on a “grab and go” shopping excursion. Look in the health food section and stock up when they’re on sale. Coupons are also often available via the companies websites.

Make it easy, skip the regular cereal isle and go down the health food isle instead.

If you decide to shop the health food isle then you are down to just serving size and sugar content as a general rule. Be careful though, just because it’s organic doesn’t mean its low in sugar.

Get your kids to help

My kids know how to check a label and have fun going down the isle to find a cereal which mom will say “yes” to. The other day I took my son to Trader Joe’s. He asked if he could get a dessert cereal. I said “hmmm, I don’t know….” As he interrupted with “It’s only got 10 grams of sugar!” We hadn’t had this particular cereal in months and he remembered the sugar content! It’s been a popular dessert many nights since!

“But it isn’t fun”

If your kids are used to multi-colored or “fun” cereal there is hope. Try Gorilla Crunch or another cereal made by EnviroKidz. These are much healthier choices and a good way to ween your child off of the sugar-laden name brand cereals. If you’re on a budget just buy a plain cereal (such as O’s) and let your kids add a touch of honey or maple syrup. This saves money and keeps you in control of how much sugar your kids are getting.

A few of our favorites:

  • Cascadian Farms O’s
  • Cascadian Farms Honey Nut O’s are a great dessert cereal choice with only 8 grams of sugar per cup!
  • Cascadian Farms Clifford Crunch
  • Kashi Heart to Heart
  • Trader Joe’s O’s
  • Plain oatmeal topped with dried cherries, apricots, cranberries, or raisins. Swirl in some half and half  for a bit of creaminess. (*Hint- Add a touch of salt- you’ll need less sweetener)

    Reading a Nutrition Facts Label doesn’t have to be confusing. Just knowing what you’re looking for makes a quick and easy scan totally doable. Give it a try and let me know how it goes!

    I’d love to know how many of you already read a nutrition facts label and what you look for. Leave me a comment, I read every one!

    Alison

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    “Corn Sugar.” Putting Lipstick on a Pig

    September 28, 2010 By 2 Comments

    Corn sugar. It sounds simple, natural, almost healthy. Almost

    The Corn Refiner’s Association, the makers of high fructose corn syrup (HFCS), are campaigning to change that four word ingredient with a bad rap, to something more friendly, more natural sounding. All the lipstick in the world doesn’t change the fact it’s still a pig. Despite millions spent on an advertising campaign to talk us all into the idea that HFCS isn’t any worse or different than sugar,  HFCS just can’t seem to shake it’s negative reputation.

    So, instead of listening to consumers and taking it out of production, the Corn Refiner’s Association (CRA) has instead decided to blatantly disregard the public’s wishes and use the old bait and switch tactic.

    In all fairness to the CRA, it has worked for other products. It worked for prunes. “Prunes” brought to mind constipated elderly people and didn’t sound too appetizing so they changed the name to “dried plums” and sales have soared. The difference being that “prunes” are actually dried plums. While high fructose corn syrup is not a sugar. It’s a syrup that is derived from inedible corn that has to go through a complicated scientific process to turn it into an edible substance. (For more information on corn and HFCS, I HIGHLY recommend the movie King Corn. It is fantastic!)

    There are all sorts of studies (most of which are paid for by the CRA) that claim that HFCS is no different than plain old sugar. However, there are also plenty of studies that show just the opposite. Just last month a study done by scientists at UCLA showed that fructose caused cancer cells to proliferate. “Tumor cells fed both glucose and fructose used the two sugars in two different ways, the team at the University of California Los Angeles found.” All sugars are not the same. All sweeteners are not the same. And all syrups are not the same.

    High fructose corn syrup is a highly concentrated, highly refined, food-like substance that, I believe, does not belong in a healthy diet. They can change the name from high fructose corn syrup to “corn sugar” but I doubt the American public will be fooled for long.  We’ll just learn to look for a different couple of words on the side of a box.

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    Moderation is Key!

    February 10, 2010 By 1 Comment

    I pride myself on being a moderate. I’m not a raw foodie and I’m not a junk foodie. I try to be right in the middle. Although it sounds easy enough moderation is seemingly hard to grasp. It never fails that when I give a talk the women I am presenting to feel overwhelmed. I don’t want to overwhelm them and I encourage them to not let themselves feel overwhelmed, to take it one step at a time but it’s a really hard thing to do. It’s taken me years to get where I am now. I didn’t just start making my own bread, farming chickens in my backyard, and collecting water in barrels at once. It’s taken baby steps and perseverance over a long period of time and I’m not even close to done yet!

    In my talks I share that juice is a treat. Nothing more nothing less. It’s fructose and water. Albeit maybe a little better than cane sugar and water and definitely worse that high fructose corn syrup and water, it’s still sugar and water. One’s body still treats it as just that. However, that doesn’t mean that it has to be all or nothing. My kids get juice here and there. Do they get it everyday? No. But, during the summer they get it more often. They might get it in the form of popsicles or fizzy drinks where I mix juice with sparkling water. They might even get a small juice box but it is considered a treat. We don’t sit down to a picnic outside with juice and chocolate chip cookies. It’s one or the other.  I keep track of treats and it’s counted as such.

    That doesn’t mean that it’s all bad and your kids should never have juice. However, if they’re starting their day out with a glass of orange juice, washing down lunch with a juice box and topping it off with a glass later with snack, I’d say that’s way too much. If you throw some in when you’re making a smoothie or as one mom said, putting a bit of pineapple juice on her sliced apples so they don’t turn brown, it’s not going to add up like sucking down cupfuls everyday.

    If you’re kids are used to getting juice on a daily basis it’s easy to cut back a little at a time. Fill up a smaller glass (versus leaving a larger glass half empty), cut it with sparkling water, half it with water and put in a half packet of Emergen-C (not for toddlers without asking your Dr. first), buy smaller juice boxes. If they complain then explain that juice is a treat and that you hadn’t realized before how much sugar it contains. Remember you’re the adult. It can be really hard to make changes but if it’s something you believe in then it’s worth the battle. And isn’t our childrens health well worth the fight?

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