November, 2014
THE NOT SO SWEET TRUTH
ABOUT SUGAR
Wellness Knowledge brought to you by:
PopSpring Wellness
As we move closer to the holiday
season, we'll be tempted more than
ever to indulge in some of our
favorite treats
Added Sugar
Most of us will admit that when our favorite desserts
are available during the holiday season, we tend to take at
least 1 extra helping since it's something that we don't get
every day. Although it's nice to treat yourself every so
often, it's important to remember not to overindulge in
Corn Syrup is used mostly in
baking and is virtually all
glucose. It's made by
extracting and breaking down
starch from corn into
separate glucose molecules.
Sucrose is a natural complex
sugar that's extracted from
sugar cane and sugar beet
plants. This is then refined to
make table sugar.
those sweet treats too much this holiday season.
Recently, a group of 12 scientists and physicians at three
different universities have come together to create the
web resource, "Sugar Science" which offers the science
behind added sugar and how it can impact your health.
What's important to remember is the difference between
added sugars and naturally occurring sugars. In this edition
of Wellness Wednesday, we will be exploring the
difference between both types of sugar in addition to
supplying you tips to avoid over-consumption this holiday
season.
Helpful Tips:
1.) Read the nutrition label: Some foods make it easy to
determine if there is added sugar. If you are unsure, be sure
to watch for the ingredients sucrose, corn syrup and high
fructose corn syrup.
2.) Be weary of artificial sweeteners: Saccharin,
Aspartame, Acesulfame-K, Sucralose and Neotame are
examples of artificial sweeteners. Although these were
found to promote better weight management in some
cases, they may also be culprits for other health
conditions. If you are using artificial sweeteners to cut
down on sugar consumption and calories, make sure that
you are consuming in moderation.
3.) Consume in moderation: We understand that
depriving yourself of a sweet treat every now and then
may not be realistic and also could be viewed as cruel.
Instead of totally cutting these sweet holiday treats out of
your life, make sure to remain mindful of how much you
have eaten to avoid over-indulgence.
American Diabetes Month - Diabetic Friendly
Recipe: Mini Pumpkin Tarts
At only 40 calories per serving, this fun spin on a holiday
classic makes a unique and tasty treat for your holiday
gatherings. As an extra bonus, there is only 3g of sugar!
Click here to access the full recipe.
High Fructose Corn Syrup is
most commonly used by
commercial food
manufacturers. It's made by
converting some of corn
syrup's glucose into fructose.
Chemically, it's very similar to
sucrose.
Natural Sugar
Glucose is a simple sugar that
is found naturally in all foods
that contain carbohydrates.
Fructose is another simple
sugar, often called "fruit
sugar" due to it being the
main type of natural sugar in
fruits and honey.
Sugar Substitutes
for Cooking/Baking
-Honey
-Agave nectar
-Sweetleaf & Truvia
-Whey Low
-Xylitol
Access the full list of
descriptions for the
substitutes here
Foods That Contain
Added Sugar
- Soda
- Canned fruits in heavy
syrup
- Non-fat fruit yogurt
- Chocolate
- Fruit candies
- Cakes/donuts
- Cinnamon raisin bagels
Quick Links
Sugar Science Website
Glossary of Natural and
Added Sugars
Artificial Sweeteners - Mayo
Clinc
American Diabetes
Ingredients:
-30 Mini-Nilla wafer cookies
-8 oz light cream cheese, softened
-1/4 cup light sour cream
-1/4 cup Splenda sugar blend
-1 egg
-1/2 teaspoon vanilla
-3/4 cup canned pure pumpkin
-1/2 teaspoon cinnamon
-Pinch of nutmeg
Instructions
1. Preheat oven to 350 degrees.
2. Line mini-muffin pan with paper baking cups and
place 1 Nilla wafer in the bottom of each cup.
3. In medium bowl, add remaining ingredients and
mix with an electric mixture until smooth.
4. Fill each muffin cup with pumpkin-cream cheese
mixture.
5. Place muffin pan in oven and back for 30 minutes or
until done. Serve cool.
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