September
24
2011
Don't be Fooled by the name Corn Sugar
Many people know that high fructose corn syrup can be bad for the ability to control your appetite and can almost “trick” you into eating more. I’ve often suggested that you avoid foods where HFCS is within the first 5 ingredients. Today’s guest post by Michael Shaw looks at a play on words with this substance that you should be aware of.
Apparently the words “high fructose corn syrup” tend to be sending the wrong message. At least it appears that the folks in the corn industry think they’re sending the wrong message- they seem to think that it’s scaring people away, and so figured they better change the term to something friendlier-sounding. It’s been widely reported (here’s one example) that the Corn Refiners Association has been attempting to do a re-haul on the name of their most notorious product – high fructose corn syrup (HFCS) – by changing it to “corn sugar,” through advertising and other promotion.
Whatever you call it, high fructose corn syrup is still a refined sugar
Somewhat amusingly, a group of non-corn sugar producing organizations is suing the Corn Refiners Association, Cargill, and Archer-Daniels-Midland for false advertising, essentially saying that HFCS is not sugar, and shouldn’t be allowed to call itself sugar. How ironic is that? I guess the sugar community feels it has a reputation to defend.
Is it justified in doing so? Technically speaking, the answer is definitely yes: HFCS is made from processed corn, while sugar is made from processed sugar cane or sugar beet. The other major difference is that HFCS is made up of 55% fructose and 45% sucrose, while sugar, such as granulated sugar – to take the most common and widely used form of it – is made up of 50% fructose and 50% sucrose. Since fructose has been taking more of a hit from experts of late as being the most devious of sugar forms, one could conclude that HFCS’s extra 5% of fructose therefore makes it clearly the lesser sweetener, but the 5% is really pretty minor in the scheme of things.
As much as experts have been speaking the ills of fructose, there’s also been a lot written about daily consumption amounts: that you should limit your intake of sugar to X number of grams per day. That’s a sensible goal to keep in mind, though really what it points to is the importance of portion sizes. In order to keep our energy at levels high and our metabolism at peak performance, we want to minimize our consumption of sugars by paying attention to how much we use, whether in packaged products or as an additive.
It’s hard to avoid eating cereals without any added sugars, presuming you like variety, but aim to keep the numbers down to no more than 5 grams of sugar for a 30 gram serving, or no more than 10 grams per 60 gram serving. But also know your limitations: if you have any kind of sugar sensitivities, you will have to go with the boring, no-sugar cereals, whether oatmeal or puffed wheat, rice, or millet. If you replace the sugar-based foods currently in your diet with unrefined sugar alternatives, such as fruits, dried fruits, and sweeteners like pure Stevia (not the version in packets) and raw, unprocessed honey (and only in very modest quantities), you will inevitably notice improvements in your weight and possibly your energy levels too. The lesson here is simply that, whether sugar, syrup, or whatever else it may be called…it’s best to keep it to a minimum.
Michael Shaw writes about unrefined sugars, and protein bars reviews
at his website, No Flour, No Sugar Diet.
photo: Stock Xchg / Muffet1
~~~
Ref:
http://www.scpr.org/programs/patt-morrison/2011/09/15/20695/do-you-prefer-natural-or-fake-a-bitter-battle-over/
http://consumerist.com/2011/09/fda-scolds-big-corn-for-calling-hfcs-corn-sugar.html
May
15
2011
Guest Post:
Jump Start Weight Loss with Catabolic Foods
So many diets focus on how much not to eat in order to lose weight. Wouldn’t it be great if you could eat more and still lose weight? A Catabolic Diet promises to let you do just that. The idea behind the diet is that certain foods actually expend more energy to digest than they contain. They’re often referred to as negative calorie foods.
For example, proponents of the diet say that an apple has an average of 85 calories, but uses 180 calories to digest. That creates a deficit of 95 calories.
What You Eat
A catabolic diet focuses on foods that are considered “high grade,” meaning they expend the greatest amount of calories in relation to the calories they contain. The following is a generally accepted list of “high grade” catabolic foods:
Fruits
- Blackberries
- Blueberries
- Grapefruit
- Lemons and limes
- Oranges
- Raspberries
- Pineapple
- Plums
- Pears
- Cantaloupe
- Strawberries
- Watermelon
Vegetables
- Artichokes
- Asparagus
- Broccoli
- Brussels sprouts
- Celery
- Cucumbers
- Eggplant
- Leeks
- Peppers
- Radishes
- Spinach
- Sweet Potato
- Tomato
- Zucchini
- Lettuce
- Carrots
- Parsley
“Low grade” catabolic foods include:
- Apples
- Apricots
- Cherries
- Grapes
- Honeydew Melon
- Peaches
- Nectarines
- Tangerines
- Green beans
- Cauliflower
- Peas
- String beans
- Chives
- Garlic
- Pumpkin
- Beets
- Corn
- Onions
- Red cabbage
- Dill pickles
- Turnips
It is recommended to eat these foods in their raw form to get the most benefit. Other catabolic foods include many types of seafood.
Pros and Cons of Catabolic Dieting
A catabolic diet reinforces healthy eating habits with its focus on a high intake of low-sugar fruits and vegetables. In general, the diet is low in calories, carbohydrates, and fats, and is high in fiber. This type of diet naturally helps control blood sugar and insulin, helping you to maintain a healthy weight and to easily lose excess weight.
No scientific research has been conducted to verify the claims that certain types of foods can expend more calories than they contain. The claim has been widely debated. However, anecdotal evidence supports the claim that people who follow this diet are able to achieve healthy weight loss. The key is to eat at least 10 servings of catabolic foods each day, including plenty of water and healthy exercise.
Guest Post by Bridget Sandorford:
Bio: Aside from school and working part-time as an Assistant Chef, Bridget Sandorford is the resident Culinary Schools blogger where recently she’s been researching Boston culinary colleges as well as San Francisco culinary colleges. Her passion for food has followed her research into many different areas, such as nutrition, fitness, organic foods, gardening, and cooking on a budget. She lives outside of Charleston, South Carolina.
Have you tried increasing your catabolic diet foods to lose weight? What was your experience like?
April
29
2011
Books like The 4-Hour Body suggest high protein breakfasts within 30 minutes after waking. Some suggestions equate to 30 grams of protein for breakfast. Most people tend to eat carb-based breakfasts or worse…skip breakfast. Breakfast breaks the fast, tells your metabolism to get moving, gets your brain moving, and keeps you full so you won’t eat as much at lunchtime. The right breakfast can regulate appetite, boost metabolism, and help you burn fat.
Here are some suggestions for high protein breakfast foods you might want to integrate into your menu:
- High fiber / high protein cereal
- Eggs
- Cottage Cheese
- Turkey Bacon or Sausage
- Nut Butters
- Protein Shakes
- Oatmeal
- Whole Grain Bread
- Milk
- High protein cereal / breakfast / meal replacement bars
Consider using a calorie and nutrition calculator to help you measure how much protein and how many nutrients you’re getting at each meal. Have you got ideas for high protein breakfasts or other high protein meals? Please feel free to share in comments!
