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Wednesday, May 13, 2015

Avoding HIDDEN Sugar in Food!

Don't be fooled by grocery store labels that indicate NO ADDED SUGAR in large print. Not having added sugar is not the same as sugar free. To top it off many of the sugar substitutes like saccharin, sweet and low etc. have detrimental health effects.

You have to look at what you are eating and whether or not you are kidding yourself by eating certain foods.

Take a look at a large store bought blueberry muffin for example The muffin looks OKAY at first glance. Who doesn't like blueberry muffins? Things to look out for below:

  • Sodium is 621 mg - watch your blood pressure
  • Total carbohydrate 66.72 grams - simple carbs turn to sugar and elevate your blood glucose
  • Sugar content - 27.38 grams of sugar
  • Minuscule amounts of protein, vitamins and minerals
I am NOT picking on blueberry muffins per se. Just want to stress that one has to become a label reader for EVERYTHING YOU PURCHASE AND CONSUME.

For myself, IF I had a blueberry muffin for breakfast, I would probably do 10-15 flights of stairs two at a time within 45 mins after eating the muffin to try and burn that glucose off instead of sending it to my liver to turn to fat. Since I have gotten into stair climbing, I am amazed at the benefits especially after cheating on a high carb meal once in a while.

When I first was diagnosed as a type 2 diabetic, I learned that much of the real detrimental effects of blood sugar come from the HIGHS and LOWS swing. An occasional higher reading is OK however to have your BG in a constant battle of shooting WAY UP and then taking meds (pills or insulin) and have it drop like a rock can be as bad as having constantly high blood glucose levels.


Food database and calorie counterSource: USDA
Nutrition Facts
Serving Size 1 large
Amount Per Serving
Calories from Fat 81
Calories 385
% Daily Values*
Total Fat 9.04g14%
Saturated Fat 1.942g10%
Polyunsaturated Fat 3.468g
Monounsaturated Fat 2.741g
Cholesterol 42mg14%
Sodium 621mg26%
Potassium 171mg
Total Carbohydrate 66.72g22%
Dietary Fiber 3.6g14%
Sugars 27.38g
Protein 7.64g
Vitamin A 2%Vitamin C 2%
Calcium 8%Iron 12%
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
of RDI*
(385 calories)
19% of RDI
Calorie Breakdown:
Carbohydrate (71%)
Fat (21%)
Protein (8%)
Carbohydrates, 66.72g (71%)Fat, 9.04g (21%)Protein, 7.64g (8%)

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