Slightly Less Sweet

Previously, we discussed many different sweeteners. While each has advantages, most have some distinct disadvantages, too. Usually, when experts recommend eating less sugar or sweeteners, it revolves around weight loss. However, Greatist has compiled a list of 21 Good Reasons to Eat Less Sugar That Have Nothing to do With Weight Loss.

The average American eats 23 teaspoons of added sugar per day. This is 2.5 - 4 times the American Heart Association's recommendation (plus hundreds of extra calories)! Check out the Center for Science in the Public Interest's infographic Sugar: Too Much of a Sweet Thing to see what this actually means.

Sometimes, we consciously choose a sugary food or drink (like WebMD's list of the 7 Most Tempting Sugary Foods). Other times, we're eating products that you'd never expect to be sugar-filled. Examples are shown in Huffington Post's infographic These Foods Have More Sugar Than a Krispy Kreme Donut.

However, taste buds can be changed. Reader's Digest's 13 Easy Ways to Break Your Sugar Addiction & the above WebMD article share tips. Here are a few to get started.
-  Read nutrition labels or ingredient lists to compare & limit added sugars. On labels, sugars are listed near the middle. Both naturally occurring & added sugars are included. But, our 7/15/15 post lists common sweetener suffixes to look for.
- Most people do better by gradually reducing sweetness. Try mixing sweet & unsweet. Or, just repeatedly add a little less sweetener to diminish over time.
- Prioritize which sugary treat is most important to you & skip the rest.
- Use fruit or spices to add healthier flavor.

Soda vs Diet Soda-- Which is Healthier?

Ok, this is kind of a trick question... Limiting any type of soda (diet or regular) is recommended. Water, milk, unsweetened tea, or even 100% juice (in moderation) are healthier choices.

However, many people choose to drink sodas & do wonder about the question. Both have some advantages & some disadvantages.

Regular soda is full of sugar & calories. Excess can lead to cavities, obesity, & related issues. It would seem that using diet soda to eliminate calories would help promote weight loss. Some studies are showing the opposite, though. As mentioned in the last post, some experts are also concerned about artificial sweeteners' possible short & long term side effects.

In summary, any type of soda should ideally be enjoyed occasionally (rather than regularly). Water, milk, unsweetened tea, & 100% juice provide nutritional benefits that sodas do not.

To weigh the information & decide for yourself, check out:
- WebMD's High Soda Intake May Boost Diabetes Risk
- Cleveland Clinic's 3 Reasons You Should Kick Your Diet Soda Habit
- Time's What Diet Soda Does to Belly Fat
- Food Network's Food Fight: Regular Soda vs. Diet Soda

Our next post will discuss tips to painlessly lower your sugar (or artificial sweetener) intake.

How Sweet It Is... How Sweeteners Stack Up

Whether a juicy piece of fruit or dessert, many people love something sweet. While the explanations vary, the impact of excessive sugar & sugar substitutes on our national health garners much attention.

Here's a quick overview on common sweeteners. For more details, please review the websites below.
- Sugars may be naturally occurring or added. Names often end in -ose (e.g., fructose, sugar in fruit; lactose, sugar in milk; sucrose, table sugar; etc.). Honey & maple syrup are combinations of sugars. They have comparable calories as table sugar (45 - 60 calories/Tbsp). Some sources say honey & real maple syrup have other benefits that refined sugars lack. Sugars are listed on nutrition labels (doesn't specify natural vs. added). Excess sugars can lead to tooth decay, weight gain, & other health issues.
- Sugar alcohols are not like the alcohol we drink. Some are actually less sweet than sugar. Some are not calorie free. They are found in some sugar-free, diabetic, & other common (yet surprising) products. Their names often end in -itol (e.g., mannitol, xylitol, etc.). Sugar alcohols are listed on nutrition labels. Excess can lead to gastrointestinal distress (gas, cramping, diarrhea, etc.).
- Stevia is a plant in the mum, daisy, & ragweed family. Only purified versions are approved-- not whole leaf or crude extracts. It is calorie-free & much sweeter than sugar. Some stevia products also contain sugars or sugar alcohols to counteract bitterness. Stevia may interact with some common prescription medicines. Those allergic to that plant family should be cautious.
- The safety of aspartame, saccharine, sucralose, & acesulfame potassium continue to be debated. All are currently considered safe by the Food & Drug Administration. The Center for Science in the Public Interest & others cite research based concerns & recommend limiting or avoiding these.

If you are pregnant or have any chronic health issues, ask a nutritionist, your healthcare provider, or other expert for a personalized recommendation.

For general information, check out:
- National Library of Medicine's Sweeteners- Sugars
- Mayo Clinic's Artificial Sweeteners & Other Sugar Substitutes
- Food & Drug Administration's High-Intensity Sweeteners
- Center for Science in the Public Interest's It's Sweet... But is it Safe?
- Ask the Dietitian's Sugar & Artificial Sweeteners

New Changes About Fat

Dietary fats have been blamed for multiple health issues over the past few decades. In a stunning reversal, the Dietary Guidelines for Americans Committee recently recommended dropping the long-standing federal fat guidelines. The new Dietary Guidelines will be released later this year.

Committee experts said the scientific research does not support the existing suggestion to limit fat intake to no more than 35% of your daily calories. 
- Total fat reduction hasn't necessarily resulted in improved health measures.
- Eating too much saturated fats & trans fats still tends to lead to less healthy outcomes.
- Whether intentionally or unintentionally, many people who attempt low-fat diets end up eating more sugar, salt, & refined carbs. Sugar, salt, & fat tend to make products taste good. So, when manufacturers remove one, they often compensate by increasing the other two. Experts are still concerned about the impact these have on our health.

The take-home message is to focus on choosing quality, healthier foods & fats (often plant based). Although portion control is still important, you can be less strict with healthy fats.

Learn more at:
- WebMD's Fat No Longer the Focus of New US Dietary Guidelines (overview of the changes)
- Harvard School of Public Health's Low-Fat Diet Not a Cure-All (reviews the studies)
- American Heart Association's Fats: The Good, The Bad, & the Ugly (infographic)
- HelpGuide's Choosing Healthy Fats
- EatingWell's 8 Ways to Follow the Mediterranean Diet

SOS (Save Our Skin)-- Summer Edition Part 3

Our final set of summer skin maladies are rashes (because I'm sure you're itching to move on).

Heat rash (aka prickly heat) is uncomfortable but not dangerous. The little red or white bumps are caused by clogged sweat glands. If affected, wear lightweight fabrics & try to stay cool. Cool baths or compresses may help tame itch. Limit creams/lotions that can worsen blockages.

Poison ivy, oak, & sumac grows as shrubbery or on vines. The plant oil causes an itchy rash in up to 75% of people. The rash is not contagious, even if itched (although infection becomes a concern). Most rashes last 5 -12 days & can be cared for at home with over-the-counter creams/lotions as directed. Get immediate medical advice if you have trouble breathing or severe swelling; a fever or signs of infection; or a rash on your face, genitals, or over 25% of your body. Be careful-- contact with lingering oil on shoes, tools, pets, etc., can also cause rashes.

Many types of insects & arachnids bite or sting like bees, chiggers, fire ants, spiders, etc., (plus last week's mosquitoes & ticks). Pain, redness, & minor swelling at the site is actually considered a normal reaction. These symptoms can often be relieved with ice, over-the-counter medicines, & creams/lotions as directed. However, anyone stung who starts to have trouble breathing, wheezing, hives, etc., should get immediate medical attention.

For more info, check out:
- Mayo Clinic's Poison Ivy & Other Summer Skin Irritants
- Parents' How to Avoid & Treat Summer Rushes & Stings
- WebMD's Allergies to Poison Ivy, Oak, & Sumac
- WebMD's Allergic Reactions to Insect & Bee Stings