|Estimated nutrition facts for one serving|
When I was in school for dietetics, eggs were considered a healthy food but one that should only be consumed two days a week because of their cholesterol content. And let’s be honest, that wasn’t too long ago….about 8 years to be precise. Since that time things have changed. Actually, a lot has changed. Now all of a sudden cholesterol in food isn’t really what raises our cholesterol…it’s saturated fats (although for some populations at greater risk for heart disease, cholesterol should still be limited (read about Therapeutic Lifestyle Changes here)). And these days even saturated fats are being looked at in a different light, with so many different forms having different effects on our blood lipids. Speaking of blood lipids, a simple lipid profile provides only the basic information and doesn’t provide enough detail for certain high-risk populations. Advanced lipid profiles can tell us so much more about a person’s risk (I mean, having “high cholesterol” may not be so bad anymore, as the types of LDL cholesterol are turning out to mean so much more than we ever thought). It’s confusing, even for me, a dietitian. There is just so much information out there, and so much yet to be discovered.
|Source: iStock Photo|
The whole saturated fat debate will probably carry on for years (if you’d like to read more check out a couple of my past posts; Margarine vs. Butter, and Is Coconut Oil Really That Great?), but a debate that I believe is finally coming to an end is the debate about eggs. Without fail, the question I get asked the most is, “How many eggs can I eat every week?” or “Are eggs bad for me”? I’m going to start handing out this article from the New York Times to everyone who asks this, because I sometimes feel like a broken record.
|Source: iStock Photo
The eggs may not be bad, but the bacon? That’s another story, for another post.
The bottom line? After pooling data from eight prospective studies, which included over 250,000 subjects, there was no evidence that eating up to an egg a day increase people’s risk for heart disease or stroke (diabetes patients were the only exception, but there were too few in the study to draw any conclusions. Please read the very short article to learn more).
|Now THAT is something to smile about! Wondering what this is? Egg white and oat crepes; 4 egg whites, 1/2 cup oats, a dash of vanilla, put in a skillet and cook like a pancake. Top with syrup or fruit or Greek yogurt or all three!|
But, the question still remains….how many eggs can be consumed each week before negative effects are seen? That’s still unclear, but the consensus seems to be that as long as you are eating a balanced diet, getting plenty of fruits, vegetables, whole grains, etc. and replacing some of your saturated fats with unsaturated fats, it’s probably fine to do more than 1 egg a day, sometimes (but of course, listen to your doctor’s orders, as some people are at greater risk for heart disease and some evidence still shows that a reduced cholesterol diet is very important for certain high-risk populations).
|Nutrition Facts for eggs|
My personal opinion? Eggs are definitely high in cholesterol, but the mere 1 gram of saturated fat is pretty amazing. And check out the protein, riboflavin and vitamin E! And then there is the choline, which is found in the egg yolk and has some positive health effects. Ok, but what else do you notice about the label above? I have a confession. It wasn’t until I was working with a client just two weeks ago who was trying to stick to a low-sodium diet that I realized just how much sodium eggs contained. Can you believe I thought eggs were sodium free? Yeah, I’m so embarrassed. That 65mg is mainly from the whites. And guess who eats egg whites all the time?? ME!
|This is my egg white crepe, same as the picture above but a bit messier. Still delicious.
So….basically here is what you should know;
- To go along with this month’s National Nutrition Month Theme, remember, Eggs aren’t a “Bad Food” (there is no such thing as a bad food, only bad food patterns, and don’t you forget it!). They are low in saturated fat, and even though they are loaded with cholesterol the research doesn’t seem to show that they increase heart disease or stroke risk.
- If you’re skipping the egg yolks, you are missing about half of the protein and all of the choline in eggs.
- If you are just eating the egg whites you need to consider the sodium content. While the ~55 mg of sodium in 1 egg white isn’t high, it can quickly add up when you make that 6 egg white omelet!
- Eggs are delicious and health-promoting, but if you are on strict orders to reduce your cholesterol, do not eat them. Period.
Here are some of my past egg recipes;
And with Easter right around the corner, don’t forget eggs are perfect hard boiled and topped on spinach salads…..
…. and they are also perfect with peanut butter and chocolate 😉
The other day I was getting ready to leave work and I noticed a guy looking at the pamphlets and handouts on my desk. Whenever I see customers looking at the information on my desk I go up and introduce myself. The man asked if I could help him find foods that were less than 10% fat. Right away I thought he was referring to the Daily Value (10% of the Daily Value for fat), and I thought “this will be easy….”. I soon realized he meant less than 10% of the total calories. Yikes. That’s difficult. I soon found out this man was following the Dean Ornish program.
When following this program the key is to look at the calories from fat (listed next to the total calories), and make sure they are 10% or less of the total calories. Obviously high fat foods, such as the almonds below, would not make the cut (150 total calories, 120 from fat, so almost 100% of the calories in these almonds are from fat.)
What about a popcorn snack that is given a name that signifies “health”, such as the popcorn snack below (sorry, can’t give brand names on my blog, boo)? The total calories is 120, but the calories from fat is 20, which is almost 20%. Failure. On this diet you’d have to pop your own popcorn, with very little oil.
Have we finally found something we can eat? I think so! Cereal. The calories from fat are about 5%, so this is allowed.
You can read more about the Dean Ornish Program here (source: WHFoods) and here (source: WebMD). Dean Ornish’s website does provide a very detailed list of the foods you can eat on this plan, which is helpful (it includes hummus made without oil or tahini. Yuck).
In short, these are the foods to emphasize and avoid on this program (source);
Individuals following the Ornish Program are encouraged to eat whole grains, vegetables, fruits, legumes, and soybean products in unlimited quantities.
Individuals following the Ornish Program must avoid all meat and dairy products, except egg whites, nonfat milk, and nonfat yogurt. To adhere to the strict limitation on dietary fat intake, individuals on the Ornish diet must restrict the consumption of plant foods that contain high amounts of fat, including all vegetable oils, nuts, seeds and avocados. All caffeinated beverages must be eliminated, and the consumption of alcoholic beverages is discouraged.
His website provides a food pyramid that is very helpful, and it indicates that fish such as salmon and mackerel are allowed on occasion, as well as healthy oils, nuts, and flaxseed. So lots of grains and fresh fruits and veggies, and a few almonds, every now and then.
If you check out his website you will see he does provide some of his clinical research. I find it strange, however, that he only provides one heart disease study, and it’s weak, at best. There weren’t many people in the study, most of them were males, and the control group (the group not following the plan) was simply asked to follow the recommendations of their doctor (why not an RD? The control group should at least be somewhat realistic). The results of the experimental group’s labs and cardiac events were compared to the control group at 1 and 5 years. There was a “greater improvement with the experimental group as compared with the control group”. Well, no crap! This study would have been much more valid had he added a third group; a “high fat” group, or a “high protein” group. If the Dean Ornish (experimental) group had done better after 5 years compared to a control, a high fat, and a high protein group, then perhaps this study would have effectively convinced me of the benefits of this program.
I’m sure there is other evidence to support this (although I could not find it, in regards to heart health), but what about evidence that suggests that carbohydrates are really what’s making us so unhealthy? According to the book Good Calories, Bad Calories carbohydrates are mainly to blame for the obesity epidemic. Gary Taubes, the author of this book, provides pages and pages of research that suggests carbohydrates are mainly to blame for obesity, diabetes, heart disease, and some other chronic diseases. In his book, he writes;
On a diet of 10% fat, two out of every three men will have small, dense LDL and, as a result, a predicted threefold higher risk of heart disease. The same pattern holds true in women and in children, but the percentages with small, dense LDL are lower. Some research suggests that the more saturated fat in the diet, the larger and fluffier the LDL-a beneficial effect.
Did you know that when you get labs from your doctor, which indicate your LDL levels (“bad cholesterol”) it’s really just telling you how much cholesterol is packed into your LDL particles? More and more research is saying that the better test is one that measures the size of your LDL particles. Smaller and more dense LDL seems to be worse than larger and fluffier LDL.
Who is to say that the intense restrictions of the Dean Ornish plan aren’t what really makes the person following the plan “healthier”? You can’t really eat out at restaurants, and you can’t eat at other people’s house for dinner (or any other meal) without being a major burden. You are restricted from the gravitational pull that is our “unhealthy eating environment”. You are shielded from society’s ability to grab your appetite and rouse it all day long with food photos and smells and noises. While you still may see those pictures and hear those noises and smell those smells, you can’t have them, so they don’t really effect you (and if they do effect you still, you probably won’t be able to follow this plan for too long).
I’m not saying that I disagree with the Dean Ornish program, but to me it just sounds like another strict diet plan that “works” because you end up eating less crap and you have less food from which to choose (read Lauren’s post about “Boring Yourself Thin“) If you make anyone actually stop and think about every single thing they put in their mouth (such as with this diet) they are going to most likely eat healthier. The man I was talking to at work left with a cart full of brown rice, figs, and canned beans. As this man said, “these are my staple foods, because most everything else has too much fat”.
(Several weeks ago there was some research that surfaced about how reducing salt levels doesn’t actually lower heart disease risk. Well, as it turns out, the results were false. Go figure.)
Risk Factors For Heart Disease Increase By Fructose Consumption
(ALERT! AWFUL RESEARCH HERE!! They tested fructose, HFCS, and glucose. Umm, hello, why not sucrose?! We don’t typically eat glucose, we eat it in combination with glucose in a 1:1 ratio as a disaccharide called sucrose, or table sugar. Anyone else with me on this one?! I do have to agree with one thing, however, and that is that the Dietary Guideline’s upper limit for added sugar is too high.)
Really? The Claim: A Normal Heart Rate is 60 to 100 Beats Per Minute
(Don’t believe everything you hear! You could be at risk for a stroke if your heart rate is actually greater than 80.)
(While my own experience with anorexia proved that an RD can actually be harmful, not helpful, I think I just had a bad experience because I was not seeing a dietitian who was trained in the area of eating disorders. I think dietitians play an integral role in ED intervention, but they need to be trained in working with eating disorders and they need to be a part of a multidisciplinary team of experts.)
(Food companies have pledged not to market unhealthy foods and beverages to children, but instead they are turning to product placements in TV shows. I mean, seriously?! I’d rather they go back to making the ads. I think product placements are more subliminal and effective. Ugh)
(Sorry, I have to disagree with this article. I think that the fact that our nation is 66 percent overweight or obese just goes to show us that while we may typically eat more than the average serving size, we shouldn’t! Why would we make the serving sizes larger just because most people eat more than a serving? That just sends a message that it’s ok to eat six cookies instead of three. So dumb. What they really need to do is work on making serving sizes more understandable, “3 ounces”…umm, what does that mean?! We don’t all own food scales.)
**Warning, this post discusses a very sensitive topic. Those who have issues with food or body imagine should not read this post. Please do not read if you are sensitive to such topics. **
Raise your hand if someone has ever told you, “You are so lucky. You’re so skinny! You could eat anything you want!”. Or how about this, “You’re so skinny! Go eat a freakin’ burger!” My hand is raised, times a thousand. Remember my last post? I talked about the major issue I have with the phrase “going on a diet”. Well today I’m going to talk about another issue I have; people assuming things about people based on their size, and people assuming that it’s ok to make comments about someone’s weight if they are skinny (as if it’s any different than commenting on someone being overweight).
Let’s say I walk up to an overweight guy and tell him, “DAMN! You’re huge! You need to STOP eating! Man, go eat a salad or something!” How would he feel? Probably not so good. So what gives people the right to tell someone who is small, like I am, that they need to “go eat a burger”, or that they are “so lucky because you can eat whatever you want and not get fat”. Seriously people, it’s annoying!
You see this stomach?
That’s me. You see those red lines? When I sit I get rolls of fat and they turn into red lines when I stand (from the crease). I’m in no way saying that I think I’m fat (I know I’m not), but instead I’m using the picture above to make a point. I actually tried to get a picture of my cellulite on my legs, which is something that people always tell me “I’ll never have to worry about” because they think they know my body well, and they assume that women won’t get cellulite if they are skinny, HA!. So…why am I telling you this, and what is my point? I am a healthy weight, and even though you may not know it when you see me in clothes, I do have some fat on my body. I’m part of a family who tends to carry fat in one place, and that’s the stomach. When I wear clothes the only thing people can see is my fat-less butt, my skinny legs, my skinny arms, and my long skinny fingers. What is more difficult to see is that I actually carry fat in one of the most dangerous places; above my waist. I am what you may call, “an apple”. Women with the apple shape are at greater risk for heart disease, which explains the heart disease that runs in my family.
I’m sick of people assuming that they know everything about me and my eating habits the second they meet me. I speak for all skinny (and larger!) people out there, really, because I know I’m not the only one who feels like they are unfairly judged by the shape of their body. Either people assume I “eat nothing” or they assume I can “eating anything I want” and the bottom line is that I do eat anything I want, but in a healthy and moderate way. I practice what I preach. I worry about my health and I want to feel and look good. Who doesn’t? When I say “no” to a dessert, it’s not because I think it will “make me fat” it’s because I’d prefer to have something else, or maybe I’ve already had a dessert that day, or maybe I am just not hungry! I do watch my intake of sugars, but not because I don’t want to get fat, it’s because I know I have to, for the rest of my life, in order to prevent my apple shape from ever getting to a dangerous point (read about waist-to-hip ratios, here). Also, by watching my sugar intake, I am taking care of my heart. I’ll never deny myself a dessert that I want, but I’ve learned to practice good self-control. I care about my life, and my body, and I’m proud of it too, fat rolls and all 😉
There is nothing we can do to prevent the changes that naturally occur to our body as we age. We can, however, learn to love our body, eat intuitively and change our habits as we get older (because we just don’t need as many calories as we did when we were young). When I choose to eat a salad at dinner, or pass on a dessert, it’s not because I’m “on a diet” it’s because I actually love vegetables and other healthy foods, and to me it’s not deprivation at all. I treat myself on plenty of occasions, and I always will. I don’t have to prove myself to anyone, but now perhaps people will understand that just because someone looks skinny doesn’t mean they have perfect health and need not worry about any chronic conditions, and it doesn’t mean they can eat anything and everything they want, and it doesn’t mean they starve themselves (and the same goes for people who are larger…they aren’t all lazy and unhealthy like so many people assume!!!).
Question: Have you ever been in a situation where you felt unfairly judged about your decisions to eat healthier, or live a healthier lifestyle? Have you ever felt judged because of your body type or your size? It’s time to VENT!
They say this soy butter has “1 Net Carb” because if a product has 5 or more grams of fiber, per serving, you can subtract those grams from the total carbohydrates. This is mainly important for diabetics who have to count their carbs, so I’m not particularly interested in this.
The real reason why I think this is a great alternative to peanut butter is……….
…..what do you think by looking at this label?
More fiber than most nut butters
Less saturated fat than most nut butters
Even though it’s not written out, I would assume this product is a good source of Omega-3 fats (alpha linolenic acid).
Less sodium than most nut butters (almond butter typically has even less)
Less sugar than most nut butters (especially the reduced fat varieties)
It contains 1/3 of your soy for the day (~25 grams of soy is recommended for heart health)
Contains isoflavones, which may help prevent certain cancers
Question: Have you ever tried any type of soy nut butter? What about sunflower butter?
Stay tuned for a cookie recipe, which includes soy nut butter, coming up on Sunday!
– Compete for the same binding sites as cholesterol in the GI tract, therefore they are said to inhibit excessive cholesterol absorption.
– It is recommended to consume 2 grams per day, and no more than 3 grams, in order to reduce LDL cholesterol by as much as 15%.
– While studies have shown they work for LDL reduction, no studies have shown they successfully reduce risk of cardiovascular events.
– Foods like orange juice, chocolate, and breads are poor carriers, so don’t waste your money on those types of products. Dairy, mayo, dressings, and margarines are the best carriers.
– Recommended by the American Heart Association for patients with documented heart disease or high triglycerides.
– Consuming fish oil may help reduce triglycerides by 20% to 30%. Studies have also shown fish oil may help lower blood pressure, slightly increase HDL cholesterol (good cholesterol), and reduce whole body inflammation (a consequence of smoking, unhealthy eating habits, environment, strenuous exercise, etc).
– 2 to 4 grams of fish oil (EPA/DHA) per day is the typical dose for therapeutic means (4 gram doses should only be taken under the care of a physician).
– While fish oil may help lower triglycerides, there is still more research needed to determine whether it can help reduce cardiac events.
– Those without documented heart disease or high triglycerides can support good health by consuming fish twice a week or by taking a fish oil supplement with .5-1 grams EPA/DHA.
– When buying a supplement make sure they have indicated how many milligrams of EPA and DHA are in each dose. Some companies simply write, “1000 mg Fish Oil”, but this is not enough information (fish oil contains more than just EPA/DHA). They should also disclose the exact amount of EPA/DHA, since this is what is most important for heart health. Unfortunately, even if they disclose this information it still may not be true, because supplements aren’t regulated. Always look for the USP, GMP, or NSF symbol to know whether you’re getting what you pay for.
– Red yeast rice is a yeast grown on fermented rice (sounds….interesting…). It is common in certain Asian foods, such as Peking Duck.
– It is sometimes referred to as “Nature’s Statin” because it has been shown to reduce LDL cholesterol by 20% to 50%.
– It works by blocking a key enzyme that is necessary to make endogenous (made in the body) cholesterol. It may also contain other key ingredients such as monounsaturated fats, isoflavanoids, and sterols, which may also add to the cholesterol lowering effect.
– The amount recommended is about 1200mg/day, taken in two doses (600 mg at one time, then another 600mg later in the day).
– Be careful when buying over the counter products because many products have been shown to lack significant amounts of the ingredient. Similar to what I said above, always look for the USP, GMP, or NSF symbol on your supplements.
– Keep in mind that the side-effects of Red Yeast Rice may be very similar to statins. Talk to your doctor before starting this supplement.
– Claims for this product indicate it may be able to “decrease hardening of the arteries”.
– The polyphenols in pomegranate juice are believed to reduce the production of plaque in arteries and may even reduce the production of cholesterol in the liver.
– Research indicates that the juice has the most significant effect on those with severe plaque and/or severe oxidative stress. Healthier individuals see insignificant effects.
– Those on blood pressure medications need to be very cautious because pomegranate juice may potentiate its effect (in other words, it may make it work even better, thus potentially causing dangerously low blood pressure).
– Be weary of some products on the market, as many appear to be of inconsistent quality (even those labeled as 100% juice). Those made with the outer layers and peel are less effective.
Recently I was sent some coupons for Tempt Living Harvest Hempmilk. I was also sent a coupon for a free container of hemp ice cream, but even Whole Foods doesn’t carry it. So my question is…..who the heck does?!
Here is a little background about the company and their products.
To read more about hemp, visit this page on their website. I love the first line, “It isn’t marijuana!”. haha
Hemp milk contains two types of fatty acids of which you may have never heard before. GLA is gamma linolenic acid. Is is produced in the body from linoleic acid, which is an essential fatty acid. GLA has been shown to help reduce inflammation. It’s sold in supplemental form, but as I always say, I prefer to get my fats, vitamins, and minerals from food.
SDA (Stearodonic Acid) is an omega-3 fatty acid, which efficiently converts to EPA (the omega-3 found in fish oil) more so than ALA (alpha linolenic acid). In fact, some studies have shown that SDA converts to EPA 2.5 times more efficiently than ALA alone! The great thing about SDA is that it’s typically found in vegetable oils, not animal sources, therefore it’s a great vegetarian source of EPA. The only downside is that there is no conversion of SDA to DHA, which is another important omega-3 found in fish, and which may play a major role in heart health.
Sometimes you have to be careful when you buy different types of milk, such as almond, soy, hemp, or rice, because they are not always fortified with vitamin D, and some aren’t even fortified with calcium! This hemp milk didn’t disappoint; 30% DV calcium, and 25% DV vitamin D. Did I mention it also tasted fantastic?!
Are you someone who hates swallowing pills? We sell this (below) at Giant Eagle, and it seems to be really popular.
I added it to one of Nick’s smoothies and he didn’t even notice. In fact, when I asked him how his smoothie was (when I do this he always gets suspicious) he said, “It’s great! Very citrusy”. HA! I did taste his smoothie and I could sort of taste the lemon, but I think that was because I knew it was in there. I figure it could also be added to yogurt, or if you’re daring you could eat it (drink it) alone. One Giant Eagle customer said she likes it in her strawberry milk. That sounded strange to me at first, but strawberry and lemon may actually be tasty!
Sweetened with the sugar alcohol, xylitol
How about some omega-3 in your burgers?!
You can eat the beef as a burger, or add it to rice and veggies for a nice healthy dinner (this is Nick’s poker dinner, which I pack for him on Tuesday nights when he plays poker).
So, we’ve got liquid fish oil, hemp milk, and flaxseed in burgers, which are all innovative ways to get some essential fats in your diet.
Now that I work 40-50 hours each week I don’t really spend much time in the kitchen. I do still manage to prepare tasty, healthy meals, but they’re always pretty random! I really love mixing egg whites (sometimes I also add an egg yolk), baked beans, lots of veggies, and light provolone cheese.
Have you ever had gas from eating real egg white? Or am I the only one? I buy egg whites in the container because the sulfur level is lower for some reason. The ingredients say “real egg whites” but I know they must do something to these because my GI system certainly doesn’t react the same!
For Nick I have been making a lot of baked potatoes with sliced hard-boiled egg on top. Random, right? I always give him some type of vegetable too. On this particular evening he had his potato and egg with baked beans, yellow squash from our garden, and some cooked spinach.
When I was in school for dietetics, from 2001-2005, we were taught that eggs should only be consumed 1-2 times per week. Even though my college days weren’t that long ago, research has come a long way since then and we now know that the once feared cholesterol in eggs actually poses less of a threat on our body’s cholesterol than once thought. Research has been mixed, but as of now it’s pretty clear that it is the saturated fat in foods that causes an increase in our cholesterol, not cholesterol in foods. So what does that mean for egg lovers? Eat up!
– While eggs are high in cholesterol (~213 mg per egg), they are low in saturated fat (~1-3 grams) and free of trans fat. Saturated and trans fats are the fats that will increase your cholesterol.
– Eggs contain a high-quality protein source, which means the protein is more effectively absorbed and used by the body. Have you seen some cereals lately that claim to have “As much protein as an egg!?” Well that may be true, but it’s not high-quality protein.
– Eggs are inexpensive, compared to most other high-quality proteins (such as meat, fish, and poultry).
– For some individuals who are more sensitive to cholesterol in foods (such as my dad’s family!) eggs may increase their LDL (bad) cholesterol, but at the same time they also increase their HDL (good) cholesterol, which evens out the good:bad ratio.
– Eggs contain lutein and zeaxanthin, two carotenoids essential to the health of your eyes. They can help reduce the risk of cataracts and age-related macular degeneration.
– Eggs contain choline, which is essential for normal growth and development. Choline may also help improve memory!
– Eggs contain folate, B12, riboflavin, and vitamins A,D, and K. All of these are important components in a well-balanced diet.
QUESTION: How do you eat your eggs?
I hope everyone had a great weekend. I’ll be back with another post on Friday! By the way, if you can, stop by Melinda’s blog to enter her one year blog anniversary giveaway. You may receive something special from overseas!
I hope everyone had a nice weekend. Ours was very relaxing, and sunny (finally!). Of course today it’s raining again, but at least it held off for the weekend.
Today I’m posting about sugar. I’ve mentioned this before, but I’ll say it again; the latest research suggests that the added sugars found throughout our food supply are contributing to our greater risk for heart disease. The American Heart Association recommends:
Not fair? These recommendations are based off of the fact that men typically eat more calories than females, I’m quite sure.
The other day I decided to count how many grams of “added sugar” I get in my diet. As a reminder, “added sugar” is any sugar added to your food either by manufacturers or by you. If you add sugar to your coffee, honey to your oats, or agave nectar to your smoothies, those are all “added sugars”. If you eat a container of plain yogurt or a large apple, the sugar on the nutrition facts are “natural sugars”. In other words, fruits and dairy have fructose, or lactose respectively. These aren’t added, as they are the natural sugars found in these foods. When you buy fruit juice, dried fruit, or flavored yogurts you are likely getting some “added sugar”, unless the label says “no added sugar”. Typically one serving of milk/dairy, has about 12 grams of “natural sugar”, and one serving of whole fruit has about 15 grams of “natural sugar”. If your product has more than that, it’s likely “added sugar”.
~2 Tbsp. flavored soy yogurt or flavored Greek yogurt (the label says 18 grams of sugar per container. 2 Tbsp is about 1/4 of the container. About 12 grams of that sugar is natural lactose (this is true with most dairy products), therefore about 7 grams are from added sugar (this is purely a guess, based on the fact that most dairy has about 12 g of lactose, naturally). Seven divided by 4 is about 2 grams added sugar.
1/2 cup FODMAPS granola (I use about 7 T molasses in the recipe, which has 14 grams of sugar per T. 7 times 14 is 98 grams of added sugar. There are about ten 1/2 cup servings per batch. 98 divided by 10 is about 10 grams added sugar.)
~2 T Smart Balance peanut butter (While the peanut butter is “all natural” it’s an example of a product that isn’t as natural as it could be. They add concentrated cane juice and molasses, which is what provides the 3 grams of added sugar per 2 T).
2 Squares Lindt’s 85% Dark Chocolate (One of the great things about real dark chocolate is that there is very little added sugar. This chocolate provides 5 grams “added sugar” per 4 squares. Therefore I get about 2.5 added sugars from this product).
~ 1/2-3/4 cup homemade frozen yogurt (There are about 80 grams of sugar in each of my batches of frozen yogurt. Each batch makes about ten, 1/2 cup servings. This means I get about 8-12 grams of added sugar from this.)
Question: How much “added sugar” do you think you consume? Do you want to make any changes?
Tomorrow I will be posting a new recipe and some information about a favorite FRUIT of mine; the Avocado.
Thanks for reading, and have a fabulous Monday!