fat

12 Reasons to Stop Eating Sugar Forever

Elizabeth Lang — Mon, 06 Jul 2015 15:00:12 +0000

I love sugar. I consume plenty of healthy food each day, but my sweet tooth is my downfall and prevents me from being in better shape. And it turns out that sugar is even worse for you than the general news would have you believe. Here are the top 12 reasons to give up sugar (specifically refined or added sugar) forever.

1. Sugar Is Linked With Heart Disease

A 2012 medical article found that in a study involving over 40,000 people over a 22-year period, those who were among the highest quartile of sugary-beverage consumers were 20% more likely than those in the lowest quartile to suffer from heart disease.

2. Heart Disease Caused by Sugar Is More Likely to Kill You

Not only does eating excess sugar likely cause heart disease, the heart disease caused by sugar is more likely to cause your death. Over the course of this 15-year study, participants who took in 25% or more of their daily calories as sugar were more than twice as likely to die from heart disease as those whose diets included less than 10% added sugar. Those aren't great odds.

3. Sugar Changes Your Heart Physically

So we know that sugar is bad for your heart, but just how bad? A 2013 study published by the American Heart Association found that a particular molecule in sugar changes the protein around your heart and affects the pumping mechanism. This was a controlled study involving the hearts of rats, but subsequently the study's authors also examined failing human hearts and saw many of the same reactions.

4. Sugar Is Worse for Your Blood Pressure Than Salt

We often think of salt as the culprit when it comes to blood pressure. But a December 2014 study found that added sugar is worse for your hypertension than salt. They reviewed multiple studies involving sodium intake, as well as studies involving sugar, and determined that salt may actually have limited effects on your blood pressure, but sugar, in multiple studies, did increase blood pressure.

5. Sugar Destroys Your Teeth (But Not in the Way You Think)

Did you know that sugar isn't directly the cause of tooth decay? What actually destroys your teeth is acid — not sugar. But there is a link between the two. The sugar ends up causing the bacteria in your mouth to produce acid, which causes your teeth to decay.

6. Belly Fat Is Caused by Sugar

Excess fructose intake (not glucose) causes visceral fat cells to mature as found in a 2010 study. In a UK study involving children, scientists found that when children's fat cells are maturing, and glucose is present, more cells turn into fat cells in belly and visceral (below the skin) fat.

7. Sugar Decreases the Colon Cancer Survival Rate

The Oxford University Press published a study in 2010 that found that "higher dietary glycemic load and total carbohydrate intake were statistically significant associated with an increased risk of recurrence and mortality in stage III colon cancer patients. These findings support the role of energy balance factors in colon cancer progression and may offer potential opportunities to improve patient survival." In plain English: too much sugar is found to decrease the survival rate for those with colon cancer.

8. High Sugar Intake Decreases Breast Cancer Survival Rate

A study published in 2005 links increased carbohydrates and refined sugar with poorer survival rates after a woman is diagnosed with breast cancer. This study examined those women with breast cancer, and found that women in remission have much lower blood glucose levels.

9. Sugar Is More Addictive Than Cocaine

In a study with rats, French scientists found that rats chose sugar over cocaine. What is most surprising is that even when the rat was already addicted to cocaine, it still was most likely to choose the sugar over the cocaine. So, it will be no small task to overcome a sugar addiction.

10. Sugar May Be Just as Toxic for Your Liver as Alcohol

In a study published in Nature in 2012, the authors argued that the dangers of sugar may justify putting public health warnings on certain sugary products. And, they cited evidence that refined sugar may be just as bad for your liver as alcohol.

11. Sugar Is a Toxin

Sugar is now sometimes even referred to as a "poison" because of how terrible it is for you (see the public health warning mentioned above). An incredibly popular lecture on YouTube is called "Sugar: The Bitter Truth" by Robert Lustig, and a similar article sifts through the evidence of referring to sugar as a poison in Scientific American.

12. Sugar Is Expensive

Beyond the financial costs of helping your body overcome any of the ailments above that plague you, sugar consumption is actually quite tough on your wallet. Assuming you eat an average of 130 pounds of sugar a year (which is the U.S. national average), if you only ate this in the form of white sugar you purchase at the grocery store, you would be spending around $200 a year. But most people consume the majority of their sugar in the form of soda and candy. If you consumed 130 pounds of sugar in cans of Coke, you would be consuming about 1340 cans of Coke, at an average price of 60 cents each; over $800 total. And Coke has a lot of sugar per can, so this is still relatively cheap.

Obviously you can't give up all forms of sugar, since fruits and vegetables also contain plenty of sugar (though research suggests that the molecular makeup of fruits and vegetables means that the sugar in these foods does not damage your body the way processed sugar does). But the list above ought to be enough reason to at least start trying to cut down your sugar intake.

How will you cut back on sugar?

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This article is from Elizabeth Lang of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

5 Foods That Help You Fight Fat

Darren Wu — Thu, 13 Feb 2014 11:24:23 +0000

Want to know a simple, straightforward way to shed those unwanted pounds? Is your exercise program not getting you the results you want? Try focusing on the food you're eating. After all, what you put into your body is just as important as what you do with your body. (See also: 12 Foods You Must Add to Your Diet)

So here are five foods you should add to your diet in order to fight the fat.

1. Quinoa

Quinoa is a grain that's actually more like a vegetable. It's high in vitamin B12, which is crucial for weight loss. In fact, if you don't get enough B vitamins, weight loss can slow down. That's because your body won't be able to combine nutrients as efficiently.

Quinoa's also high in fiber and is a complete protein. And because it's a complete protein, it can be substituted for meat in your diet. (Many meats are high in saturated fat, and saturated fat is a "bad" fat.)

Together, the protein and fiber in quinoa can make you feel fuller, which will make you less likely to splurge on fatty junk food. (See also: Cheap and Healthy Filler Foods)

Finally, quinoa is also low on the glycemic index, which means it won't cause a rapid rise in your blood sugar level. This prevents the overflow of insulin, which tells your body to store extra sugar in your bloodstream as body fat. In other words, stable blood sugar and insulin levels lead to fewer hunger cravings and fewer calories being stored as fat.

2. Soybeans

Soybeans, also known as the "greater bean," are native to East Asia. They carry several of the same fat-fighting benefits as quinoa.

For instance, soybeans are also a complete protein, and recent studies have shown that soy protein helps you feel less hungry and fuller longer.

In other words, eating soy may help you lose weight by causing your stomach to send "I'm full" messages to your brain. This helps you fight the urge to snack late at night — a major cause of weight gain.

Soy, like quinoa, is low on the glycemic index.

3. Almonds

You probably know that almonds are high in fat. So how can they actually help you fight fat? (See also: Fat-Filled Foods you Should Stop Avoiding)

The answer is not clear, although researchers suggest that a combination of "good" monounsaturated fats, fiber, and protein work together to leave people feeling fuller, longer. Almonds are high in monounsaturated fats, which are a "good" fat. An often cited study of 65 obese and overweight people found that a low-fat diet enriched with almonds can help weight loss. The results suggest that an almond-enriched, low-calorie diet can help overweight individuals shed pounds better than a low-calorie diet high in complex carbohydrates.

In fact, after six months, those on the almond-enriched diet had greater reductions in not only their weight, but also in their waistlines and their body fat as well.

4. Sweet Potatoes

Sweet potatoes are high in fiber, high in water content, and low in calories — a triple whammy that'll help you fight fat.

Fiber is bulky, taking up a lot of room in your stomach. This keeps you feeling full for a longer period of time, which prevents overeating. And of course, by not overeating, you lower the chances of weight gain and increase your ability to fight fat.

The high amount of water that is found in sweet potatoes also helps you lose weight. That's because other than bones and fat, your body is mostly made up of water. And your body responds positively when you eat foods that contain lots of water.

How?

Like fiber, water takes up a lot of room in your stomach. So eating foods that contain a lot of water will make you feel full, which prevents overeating. This helps both in fighting the fat now, and keeping the fat from coming back.

5. Garbanzo Beans (AKA Chickpeas)

Known as the main ingredient in hummus, these beans have long been valued for their fiber. New research has taken things a step further by suggesting that the fiber benefits in garbanzo beans may exceed the fiber benefits in other foods. In a recent study, two groups of people received about 28 grams of fiber per day. One group received fiber mainly from garbanzo beans. The other group got their fiber from several different sources. (See also: 10 Frugal Chickpea Recipes)

What was the result? The garbanzo bean group had better blood fat regulation, among other benefits.

Also, recent studies have shown a positive relationship between garbanzo beans and weight management. Study participants consumed fewer calories when supplementing their diet with garbanzo beans. They were also found to report greater food satiety, experiencing reduced appetites and increased food satisfaction.

The good news with all of these foods is that they are inexpensive, are easy to prepare, and can be readily found at your local grocery store. So now you have no excuses for not including them in your fight against fat.

Are any of these fat fighters in your diet? Will you be adding some?

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This article is from Darren Wu of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

10 Fat-Filled Foods You Should Stop Avoiding

Tara Struyk — Mon, 13 Jan 2014 11:36:09 +0000

There's something going down in the yogurt aisle at the grocery store, and I don't like it one bit. First it was low-fat yogurt. Then nonfat. Then fat free. Now, labels are trumpeting "0% fat!" and "only 35 calories per serving!". Next up: an empty carton? (See also: 12 Foods to Add to Your Diet This Year)

I find it a little sad, actually. "Calorie" has become such a bad word that we've forgotten that we actually need calories to live. The same goes for fat.

Yes, you heard me. You need to eat fat. At least some fat. Probably more than you think. In fact, evidence is mounting that a diet with relatively high levels of the right fat is healthier than the typical alternative — one with more sugar and starch. Even the highly-publicized Mediterranean diet is 30% fat.

Want to add more fat to your diet? Here are 10 fat-filled foods you should be eating.

1. Avocadoes

A whole avocado has about 250 calories and 23 grams of fat, almost all of it monounsaturated. It also has 10 grams of fiber and tons of nutrients, which means that if you sprinkle one of these babies with a little salt, it'll keep you full for quite a while. Or, slice half an avocado into a salad. The fat will help you absorb other nutrients in the veggies, especially fat-soluble vitamin A.

2. Fish

Omega-3 fatty acids are a type of unsaturated fat that's believed to reduce inflammation in the body. It's inflammation that damages blood vessels, so eating lots of omega-3 may reduce the risk of heart disease, boost immunity, reduce the symptoms of inflammatory conditions like arthritis, and even improve cognitive function. The best place to get those fats is from fatty cold water fish like salmon, mackerel, and herring, among others. If you don't like fish, you may be able to get some of the same benefits from a fish oil supplement. Or try ordering a piece of fish in a nice restaurant. I know a lot of people who've been converted by tasting very fresh fish that's been perfectly prepared. Next step: recreating the recipe at home. (See also: Affordable White Fish Recipes)

3. Nuts

Walnuts have heart-healthy omega-3 fats, almonds contain lots of vitamin E, and macadamia nuts contain selenium and manganese. All nuts are pretty high in fat, but they also contain healthy fiber, vitamins, and antioxidants galore. One recent study found that people who ate a handful of nuts every day were 20% less likely to die from any cause. Still think fat's bad for you? (See also: The Best and Worst Nuts)

4. Seeds

Pumpkin, sesame, chia, hemp — if it's a seed, there's a good chance it's very good for you...not to mention very high in fat. Chia is especially popular right now, thanks to its high levels of omega-3 fats and fiber. For vegans, it can also make a great egg substitute in recipes.

5. Olive Oil

Olive oil is the component of the Mediterranean diet that many experts believe gives the diet its health and longevity-boosting powers. And you don't have to go lightly with it either. A large study published in the New England Journal of Medicine in April found that those who consumed one liter of olive oil per week reduced their risk of heart attack by a whopping 30%. Olive oil's great for cooking, salads, and dipping. Despite its strong flavor, it even works out well in a lot of baking. Whole olives include many of the same benefits, along with some fiber, iron, copper and vitamin E. They do tend to be very high in sodium, though, so most experts recommend that you go easy on these. (See also: Best Cooking Oils for Your Heart and Wallet)

6. Coconut

Coconut oil is one of the few vegetable-sourced fats that's mostly saturated fat, which, for a time, a lot of people assumed wasn't good for you. Turns out that it is (many of the initial studies were conducted using hydrogenated coconut oil, rather than natural). Although this fat's been heralded as the cure for everything from acne to Alzheimer's, the research just isn't there to support those claims yet. However, many health experts have touted coconut oil's benefits if consumed within the limits recommended for saturated fats by the federal Dietary Guidelines for Americans: 10% of calories, or 20 grams per day for a 2,000-calorie diet. For those who avoid animal products, it's a great substitute for lard or butter in many recipes. Or, just crack open a fresh coconut. Along with a healthy dose of fat, coconut flesh has tons of fiber and trace minerals like copper, manganese and selenium.

7. Eggs

Egg-white omelettes be gone! Health experts say you can and should eat your eggs — especially the yolk, where virtually all the fat is found. A whole egg contains five grams of fat, about two grams of which are saturated fat. Eggs are also very high in cholesterol, which is what had experts worried. As it turns out, dietary cholesterol doesn't affect cholesterol levels. In fact, one recent study found that eating whole eggs increases the good cholesterol in the blood, or "HDL." Eggs are also highly nutritious, and the richest dietary source of a B-complex vitamin called choline, which has been found to improve neurological function and reduce inflammation in the body. (See also: 10 Easy Eggs-for-Dinner Recipes)

8. Butter

Butter: created by churning pure cream. Margarine: created by mixing vegetable fats with emulsifiers, artificial color, and salt. For many years, the latter was believed to be better for you. Now, some recent studies suggest butter's the better choice. It won my heart long before that.

OK, OK. The American Heart Association still says that soft, non-hydrogenated margarine made of vegetable oils is the better choice. In other words, the jury on whether butter's actually good for you is still out. But butter tastes wayyy better than the alternatives. Use it sparingly, and you'll be fine. (See also: 24 Unusual Uses for Butter)

9. Peanut Butter

I already mentioned nuts and seeds, but guess what? Peanuts are actually legumes, just like peas, beans, lentils, and soybeans. At 188 calories and 16 grams of fat per two-tablespoon serving, peanut butter sounds, well, fattening. In fact, several studies have shown that peanut butter actually helps people maintain a healthy weight thanks to its satisfying combination of fat, protein, and fiber. Plus, those 16 grams of fat are mostly the monosaturated kind, which have been shown to reduce belly fat. There's even evidence that the consumption of peanut butter can help combat diabetes and heart disease. So, the next time you make a PB&J for your kids, make one for yourself, too. (See also: Ways to Update Peanut Butter and Jelly)

10. Yogurt!

Yogurt is considered a "superfood" because the bacteria that helps give it its tangy taste is also really good for our digestive health and immune systems. And it doesn't have to be fat-free either. In fact, a 2011 study from Brown University found that high-fat dairy products don't have the negative health effects they were once assumed to have. This may be because of all the beneficial nutrients milk contains. Plus, if you check the labels, the higher fat version of your favorite yogurt probably has as many or almost as many calories as the fat-free variety. The reason: Sugar. You have to get flavor from somewhere.

That brings me to another solid reason for adding more fat to your diet. The real thing tastes way better than its fat-free, low-calorie cousins. Maybe your taste buds really don't lie — it might just be better for you, too. Now, if you'll excuse me, I have to go find a grocery store that still stocks full-fat yogurt.

What's your favorite way to get more healthy fat?

This article is from Tara Struyk of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

The case for caloric labeling

Andrea Karim — Wed, 31 Oct 2007 22:55:32 +0000

You have to give Subway props. If nothing else, they are more or less honest about their food. There's not a lot of mystery involved with eating a Subway sandwich, salad, or wrap. You get to choose what goes on it, you get to see it being made, you get to annoy the sandwich artist with your demands ("No green peppers! Extra jalapenos!"). And you get a pretty good idea of how many calories you have consumed, because Subway provides visible labels for its food, with calorie and nutritional information. Now, Subway prides itself on its "Subway diet", but the best thing about Subway is that they tell it like it is, more or less.

This can't be said of other restaurant chains. Fast food restaurants, for instance, were notoriously secretive about their food's calorie levels until very recently, and even now, you have to pry the nutritional information out of the restaurant (of course, you can look for it online, but that involves more planning than most people are willing to do).

New York City has been leading the fight to legislate caloric labeling at chain restaurants, hoping that an open display of just how many calories are in that burger will cause some diners to make healthier dining choices. Chain restaurants are the only ones being targeted by this law, partly because their food can be incredibly unhealthy, and partly because, as megacorporations, they can afford to change their signage to accomodate the law.

Businesses that are affected by the law have balked of course. Although they cite the cost of creating signs and menus that list caloric info, we're talking about businesses that spend billions of dollars on advertising every year, and who make billions of dollars in profits.

Some argue that calorie labeling won't make any difference in diner's choices.

“Do you think people will stop eating McDonald’s French fries and Big Macs?” asked Rick Sampson of the New York State Restaurant Association, which is suing New York City over its law. “It doesn’t keep me from eating a candy bar even though the calories are listed on it right in front of me.”

This is a disingenuous argument. For one thing, no one is suggesting that people should stop eating at McDonald's. But knowing how many calories you are consuming CAN help you realize that, since you're eating a Big Mac, you don't need the fries. The comparison to a labeled candy bar is also useless; most candy bars contain a couple hundred calories, maybe as many as 400 - a chicken Caesar's salad at Chili's has over 1,000 calories.

That's right. A chicken salad. Over 1,000 calories. That's over half a day's caloric intake for an active person who is not trying to lose weight. Think about that. How many women order salads at lunch as a part of being "healthy"? Can you imagine how much longer it would take to lose weight if you were consistently eating 400 more calories than you should?

The truth is, chain restaurants don't want you to know that your salad has 1,000 in it. If you knew that, you wouldn't order dessert or a soda with your meal. You might actually eat less when you go out, or you might start eating out less frequently. The truth is, the labeling WOULD be bad for business. It's not that your local McDonald's would be shuttered overnight, but you'd think twice about returning as often if you had to scour the menu for a meal with under 800 calories in it.

This fun this video from the Center for Science in the Public Interest (via Consumerist) does a nifty job showing how the food at popular "Italian" chain restaurants stacks up against junk food, calorically.

I understand that Americans really hate being told what to do, and businesses especially balk at additional rules and regulations. Some might argue that Americans need to take charge of their own lives and their own health, and not wait around for the government to come to their rescue. But how can Americans take charge of their health if they can't figure out how many calories they are consuming? It might seem like a no-brainer to some that a salad coated in dressing and parmesan cheese isn't healthy, but 1,000 calories? That one surprised even me, and I'll look for any reason not to eat at Chili's.

Wise Bread readers know, for the most part, that the healthiest meals are the ones that you cook at home. But for the occasional times that we dine out, shouldn't we have the right to know what we are consuming?

This article is from Andrea Karim of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread: