With Reference To: Salt, Sugar, Fat - How the Food Giants Hooked Us by Michael Moss
Q. How Do People Crave?
A. Thanks to scientists and food industries, there is a term called ‘The Bliss Point’ - which is comprised of just the right combination of salt, sugar and fat. Without the exact combination of these three ingredients, there would be no sales. Humans are addicted to sugar, salt and fat. Unfortunately, most people are getting more than the recommended daily allowances due to double and triple portion sizes and eating processed, fast and junk foods. Processed/junk and fast foods are loaded with chemicals, gmo and artificial and natural flavors. Essentially, when eating this way, you would eat more than a healthy, whole food meal because your brain never receives the message that your stomach is full. The receptors in your brain are blocked because your body doesn’t know how to process chemicals. It does know how to process natural and whole foods.
Q. Why Do People Crave?
A. We have all kinds of cravings. Usually the top five food related cravings I see are dairy, sugar, caffeine, chocolate and alcohol. Most recently we crave human connection and we spend time on social media in search of filling this need. We crave dairy because it’s comforting, creamy and warming to the soul. We crave sugar because it’s sweet, yet, is as addictive as cocaine. Remember we are wired to want and need nutrients from salt, sugar and fat, but they must be the right kind to be effective in the absorption, digestion and elimination processes. Craving sweet and creamy type foods can be a direct correlation to an imbalance with your relationships. How is your job? Do you love it or tolerate it? How is the relationship with your spouse and/or children? Are you lonely or depressed? All of these connections to life show up in our food. This is why cravings is the key to understanding what and why you crave. Alcohol cravings? What are you not dealing with that you feel drinking excessively will solve? Alcohol can be a false negative, meaning if you are using it to quick fix your problem, the negative is that it may be damaging other areas of your life and not actually getting to the root of the problem.
Q. What are some of the different names of sugar?
A. Brown sugar consists of sugar crystals contained in molasses syrup with natural flavor and color. Some refiners make brown sugar by adding syrup to refined white sugar. It is 91% to 96% sucrose.
Confectioner’s sugar, or powdered sugar, consists of finely ground sucrose crystals and mixed with a small amount of cornstarch.
Corn syrups, produced by the action of enzymes and/or acids on cornstarch, are the result of splitting starch. Three major producers’ contain 42%, 55% and 90% fructose. Dextrose comprises most of the remainder.
Dextrose, or glucose, is also known as corn sugar. It’s commercially made from starch by the action of heat and acids, or enzymes. It is sold blended with regular sugar.
High-fructose corn syrup (HFCS) is a sweetener made from cornstarch. The amounts of fructose vary with the manufacturer. An enzyme-linked process increases the fructose content, thus making HFCS sweeter than regular corn syrup.
Honey is an invert sugar formed by an enzyme from nectar gathered by bees. Honey contains fructose, glucose, maltose and sucrose.
Invert sugar is a mixture of glucose and fructose. Invert sugar is formed by splitting sucrose in a process called inversion. This sugar prevents crystallization of cane sugar in candy making.
Lactose, or milk sugar, is made from whey and skim milk for commercial purposes. It occurs in the milk of mammals. The pharmaceutical industry is a primary user of prepared lactose.
Levulose, or fructose, is a commercial sugar much sweeter than sucrose. Its sweetness actually depends on its physical form and how it’s used in cooking. Fructose, known as a fruit sugar, occurs naturally in many fruits.
Raw sugar consists of coarse, granulated crystals formed from the evaporation of sugar cane juice. Raw sugar contains impurities and cannot be sold in grocery stores due to FDA regulations.
Sorbitol, mannitol, malitol and xylitol are sugar alcohols or polyols. They occur naturally in fruits and are produced commercially from such sources as dextrose. Xylitol is a sugar alcohol made from a part of birch trees. Sorbitol, mannitol and malitol are about half as sweet as sucrose. Xylitol has a sweetness equal to sucrose.
Sucrose, or table sugar, from sugar cane or sugar beets consists of two simple sugars, glucose and fructose. It is about 99.9% pure and sold in either granulated or powdered form.
Turbinado sugar is raw sugar that goes through a refining process to remove impurities and most of the molasses. It is edible if processed under proper conditions; however, some samples in the past contained trace contaminants.
Q. What is a good sugar vs. a bad sugar?
A. Good: Carrots, onions, beets, winter squashes, sweet potatoes, radishes, turnips and low sugar fruits like berries.
Processed: Candy, cereal, bars, fruit juices, cakes, soda.
Q. How do you calculate grams of sugar?
Grams of sugar ÷ 4* = teaspoons of sugar
Grams of sugar x 4* = calories from sugar
Using the provided nutrition facts label:
69 grams ÷ 4* = 17.25 teaspoons
69 grams x 4* = 275 calories
Sugar Calculator - http://www.sccgov.org/sites/sccphd/en-us/Residents/Rethinkyourdrink/Pages/Sugar-Calculator.aspx
Q. How many grams/teaspoons of sugar should you have a day?
A. The American Heart Association recommends no more than six teaspoons (about 30 grams) of sugar per day for women, or nine teaspoons (45 grams) per day for men. And for men and women ages 19 to 30, the USDA recommends two cups of fruit per day. But depending on which fruit is picked, this could be bad news for fruit lovers: Just two cups of sliced bananas adds up to the maximum recommended amount, clocking in at 36 grams of sugar! (http://greatist.com/health/sugar-wise-how-fruits-stack)
If you have tried to kick the sugar habit before and have been unsuccessful, perhaps a different area of your life could use some more love. I can help you get to the root and kick sugar to the curb for good. You won't believe how good you can feel to not have to rely on sugar and instead, have a choice and gain a different perspective. Schedule your complimentary consultation today!