Delectable sweetness?

It's yummy, but is it having a negative effect on our wellbeing?

Of course we're aware that biscuits, cakes and soft drinks are generously laced with sugars or sugar like products.  But when you're buying packaged and processed "convenience" foods it's a real challenge to decrease your sugar intake as it's been added to so many foods.

It's possible to avoid the obvious ones if you're determined, but as David Gillespie says in his blog  How Much Sugar  here: 

"A smoker is addicted to nicotine. Nicotine is found in cigarettes, cigars, tobacco, nicorettes and insecticide. It’s not the kind of thing you’re likely to come across by accident. In fact anyone consuming it, is doing so very much on purpose.  

If you decide that you no longer wish to be addicted to nicotine, there is a very short list of things you should stop doing:

Do not put cigarette in mouth.

If you discover a cigarette in your mouth do not light it.

Do not drink insecticide.

There. Done. Now you just need to wait about three weeks for the addiction to pass. Easy.

A Sugarer (the collective noun for people addicted to Sugar – and yes I did just make that up) has a much more daunting task ahead of them.

The active ingredient (from an addiction point of view) in sugar is fructose. Thanks to the marvels of modern food production, fructose is now embedded in almost every single food item on the supermarket shelf. Imagine how hard it would be stop smoking if everything you ate or drank contained the addictive ingredient.

Giving up fructose is far harder than giving up nicotine. You still have an addiction to fight but before you even get that far you’ve got to pick your way through a minefield of fructose filled foods." 

Well said David! Visit his informative website and blog for further information, Sweet Poison is (here) 

I was shopping this morning and dare I say, feeling just a little smug, after all I choose mostly fresh foods, and cook from scratch. I enjoy cooking (mostly ... when I have time). I'd been rabbiting on about hidden sugars and just out of curiosity had a look at some baby foods marketed as first solids, all pure, nothing added. All had at least 1 teaspoon of sugar per serve! Not just the fruit mixes, but the vegetable ones too. I hate to think what that does to the little ones emerging teeth, and so often you see young mums feeding their children convenience foods, then a fruit juice if not a soft drink that has been decanted into a baby bottle.

A browse through my pantry was in order now ... and were there any surprises?

You bet! The innocent looking and very handy herb blends have between 2 and three teaspoons per hundred grams, and are also stuffed with salts. I'm regularly adding a teaspoon or more of unnecessary sugar to meals that wouldn't be there if I'd used fresh herbs, and I don't want to think about that extra salt.

I knew tomato sauce was laden with salt and always choose the low salt option, but discovered that for each 20 ml (a modest sized dollop) there is one whole teaspoon of sugar. It's very easy to have double that at a barbeque, without really trying. However, if I chose my favourite Eggplant Pickle, there's a whopping two teaspoons per serve. Ouch.

What you can do 
Sugars aren't always labeled to be consumer friendly,  so you'll need to check out the labels of all foods very carefully if you want to cut down on those secreted away in foods.

There are a number of alternative names for sugars to look for on package labels - glucose, fructose, sucrose, lactose, maltose, corn syrup, dextrose.

No added sugar
What exactly does that mean? Simply that the manufacturer hasn't added any extra sugar to the product he's purchased. However, the product itself could be positively stuffed with sugar (or salt, or MSG or whatever)  and the label may be seen to be true and accurate.

I remember hearing about a rather scrumptious juice available at a juice bar here which claimed to have no added sugar. It emerged that whilst the juice bar didn't add sugar on the premises, their suppliers had already laced the beverage with generous quantities of sugar, but called it (correctly) fructose. I'd use the word obfuscation for that practise.

Health issues
As David cited, all of these extra sugars are creating massive health problems when they're over consumed, and as I've found, it's extremely challenging to be aware of all the food items where sugar is stashed, even when you're a relatively savvy consumer.

Given that the negative health effects may increase the risk of obesity, type 2 diabetes, leading to insulin resistance, not to mention tooth decay, I think it's worth being a wary consumer.  How about you?

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Happiness and its Causes - Do you want sugar with that? Part 2

David Gillespie is among many people who believe sugar is an addictive substance and that we should consume significantly less of it than we do. But is it easy to break an addiction when the substance is crammed into most convenience foods which are so readily and enticingly available?

I mentioned here how sugar, MSG and other salts are being added to a greater variety of foods and in grossly larger quantities than ever before in the history of mankind. And we’re paying the price of a fast food lifestyle with obesity, depression, type two diabetes and other damaging and costly health effects.

A number of people have mentioned to me how difficult it is to break the addiction to convenience foods. So, how do you begin to break the vicious cycle?

I'll mention some today, and share information about "The Happiness Diet" later on.

Jan Morrison over at This Crazy Writing Life (here) has been talking about Kaizen – adopting small, achievable steps to change.

In contrast, one of the moderators at the conference talked about removing all sugars from her diet in the space of a week. She suffered horribly the first week, found it really hard for the second week, but after a month she began to feel better than she had for years. It's not something I’d encourage without sound medical reasons. Not only are you going to have withdrawal effects, but your brain will likely panic, have a bit of a hissy fit and retaliate by craving more - just in case it's going to be deprived for ever! That seems to be how it works all too often for most of us, and the result is yo-yo dieting and grumpy mood swings.

I’m more comfortable with the Kaizen path. Instead of munching on a whole Mars bar, choose a smaller one, or leave a bit and keep the rest for later, or throw it away if possible! If you’re used to chewing through a museli bar (they’re packed with sugar, but appear innocent) for morning tea, try eating 2/3 of it and wrap the rest for another time.  Celebrate every mouthful not munched with a loving pat on the back and a verbal "Well done!" It might seem daggy, but it's worth it, and your brain will enjoy the novelty.

Bush turkey finishing off some ice-cream in Noosa QLD.
If it's not good for us, it's not good for other creatures, and should be in the bin.

I've been known to suddenly realise I'm scoffing something sweet, mouthful on mouthful, not really conscious of what I'm doing and suddenly notice what's happening. My choice at that instant is either to swallow or not. I try to remember that even one mouthful not swallowed is worth it. And occasionally if I've chosen to spit out one mouthful, it's easier to put the rest aside.

That's a pretty good feeling. I celebrate with a pat on the back and sharing with someone who cares. My husband and two friends have offered to support and celebrate with me. We don't talk failure, we share the success of a mouthful not eaten, or a smaller portion consumed. Every tiny step is worthy of our attention.

Check out the labels on the foods you habitually consume.
I’d become quite complacent about checking labels and had been encouraged to use low fat yogurt (which I don't like at all) instead of the full milk style I usually enjoy. A house guest was scathing about the low fat version, and said his wife wouldn’t touch it, but had no idea why. When I looked at the label, I found that the unpleasant no fat yogurt had 4 times as much added sugar as the full milk one I usually buy. (Handy chart here) There is a big difference between brands too, so it's worth checking.

In the previous post I mentioned that David Gillespie's goal is to have no more than 2 teaspoons of sugar per meal. Yet in one very small 100 gram serve of yogurt, which it's possible to eat in seconds, you can consume twice that. And you’re not even had a sweetened drink yet.

The above picture is from Choice, and whilst it doesn't specifically focus on sugar, you can see some of the other frequent additives in foods. The article is available here, and makes for interesting reading.

It's best to purchase your foods from the perimeter of the supermarket and do some preparation yourself. For all the clever, manipulative advertising, convenience foods packed with chemicals don't make for a balanced diet, and the massive multinational companies don't have your best interest at heart. Their bottom line is profit, not your well-being.

So, take small achievable steps, and celebrate every gram of sugar not consumed.

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Happiness and its Causes - Do you want sugar with that?

How does your diet affect your state of wellbeing? Are you really depressed and grouchy, or could it be the state of your digestion?

What role do the additives in our food have on our moods and wellbeing?

For millennia sugar was a rare luxury. Our hunter-gatherer forebears would have consumed it rarely, and mostly in the form of honey - when they could find and extract it from wild bee hives.

Our bodies and brains then said: “yummy, let's scoff as much as possible!” Our brains apparently turned off the ‘full’ receptors to allow us to keep scoffing, because we didn’t know when this lovely sweetness would be available again. It was a response that had been developed over millennia and was supremely appropriate for a scarce resource.

David Gillespie spoke forcefully at the ‘Happiness and its Causes’ conference about the research that supported his belief that the added sugars in our foods are having a massive affect on obesity with enormous health impacts. His web site is here.

He attests that is isn’t a lack of willpower that makes dieters feel helpless at their failure to lose weight and keep it off, but that the added sugars turn off the “full receptors” and make us want to eat more food in general. It's a vicious cycle that we are unlikely to win whilst we keep eating sugar which he calls 'sweet poison'.

A little bit of history:
According to some historians, throughout much of recent history (at least the 1600’s onwards) the Western diet consisted mainly of bread and large quantities of fruit and vegetables, which supplemented fish, and smaller amounts of meat. Processed foods were unknown. If you wanted something, you had to prepare it yourself, or buy it from a local supplier. Foods were mostly grown and consumed locally. Exotic ingredients like spices and sugar were transported from distant lands at great expense, and as such were considered a luxury and used sparingly.

Until relatively recently it was impossible to over-consume sugar. It wasn’t ever added holus-bolus to foods, and when it was added, it was with great ceremony and reverence. The stuff was simply too expensive to waste unnecessarily on unappreciative guests. It was a very impressive status symbol.

Sugar was purchased as a solidified lump in a form known as a cone. The hard cone of sugar needed to be further processed in the home before use. Chisels and mallets were used to break off smaller lumps, which were broken down further for kitchen use with strong tongs. In the dining room, even smaller nippers were used to break off pieces for addition to tea or the meal. A mortar and pestle was used to make powdered sugar. Quite a bit of energy was expended to get the cone of sugar into a useable form!

According to Bill Bryson in ‘At Home’ “in 1770 per capita consumption of sugar was running at about 20 pounds per head … Britons today eat 80 pounds of sugar per person annually, while Americans pack away a decidedly robust 126 pounds of sugar per head”.

Just to put this into perspective, 20 pounds is approx 9kg. That's about the comfortable weight of a sweet little lap dog. 80 pounds is approx 36kg, which is equivalent to a big dog such as a Labrador. 126 pounds is approx 56 kg. That’s as heavy as Bull Mastiff - that's a huge animal! A whopping increase for a substance that we are designed to have in meagre quantities.

Food for thought:
David Gillespie describes lethargy and sleeping problems being associated with a sugar rich diet. He believes that the over-consumption of sugar leads to insulin resistance, type two diabetes; that it promotes ageing, feeds cancers and is highly addictive.

David has eliminated all foods with added sugars from his diet including sweets, biscuits, juice and soft drink. If his family wants sweet things, they make them from scratch. This enables them to appreciate the item, they know what is in it, and it is eaten with a mindful attitude.

Prior to cutting out most sugars from his diet, David was 40kg overweight; he doesn't appear overweight now. He says he now knows when he feels hungry, and is able to stop eating when he is full. He trusts his body to let him know when to eat or not and is enjoying the experience of being in control of his food consumption.

David set a limit of 10 grams of sugar per meal, ie 2 teaspoons. 

Back to some history:
What it means is that in the space of a couple of hundred years, we’ve gone from sugar being a luxury and treated with great respect, to it being shovelled into a vast array of foods, beverages and condiments by businesses that have a vested interest in us consuming as much as possible, no matter what the consequences to us, the consumer. It is now so ubiquitous that we are unaware of it infiltrating foods at a greater and greater rate and at higher and higher concentrations than ever before in history. We don’t have to work to get it, and our bodies haven’t adapted or evolved to process it any differently than in the past.

If the foods you eat are processed and have an abundance of sugars as well as MSG you are facing an uphill challenge. Anecdotally, MSG is associated with an increased desire to eat the food in question – think potato chips, and even rice crackers. One of my friends talks about how MSG is added to make us want to continue eating. Some people believe it should be labelled as an addictive substance. How do you detect it? Have a look at the label: It’s number 621 and is usually called a ‘flavour enhancer’. Taste-wise, it’s when the food tastes unnaturally scrumptious and you just want to keep munching – but because it is a salt, it can leave you feeling thirsty – and what do you drink? Another item possibly packed with sugars and more MSG – addictive indeed!

So we have two apparently addictive items being increasingly added to many processed foods. In case you aren’t feeling a bit manipulated already, spend a moment thinking about the advertising industry. They target the psychology of eating, and carefully and deliberately select the words associated with encouraging you to eat more, and more, and more. “Don’t stop at just one!” “ You can’t say no”.

Is it any wonder many people struggle with their weight, their moods and general well-being? How does what you eat affect you?

This theme is continued in the next post here, where I talk about weaning yourself off the sugar habit.

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