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Saturday, January 23, 2016

SUGAR Content of Everyday Foods to AVOID!

If you are a diabetic, you may not realize just how much hidden sugar there really is lurking in items on your grocer's shelf. Here is a partial list of actual sugar content of processed foods and drinks:

How much sugar is in your breakfast cereal?

*(per 100 grams)
Breakfast cereal in a bowl
Froot Loops are said to contain 105 times more sugar than Shredded Wheat.
  • Alpen - 5.75 teaspoons of sugar
  • Cheerios - 1 teaspoon of sugar
  • Corn Flakes - 2.4 teaspoons of sugar
  • Cocoa Krispies - 9.75 teaspoons of sugar
  • Froot Loops - 10.5 teaspoons of sugar
  • Raisin Bran - 7.75 teaspoons of sugar
  • Frosted Flakes - 8.75 teaspoons of sugar
  • Honey Smacks - 14 teaspoons of sugar
  • Rice Krispies - 2.5 teaspoons of sugar
  • Special K - 3 teaspoons of sugar
  • Wheaties - 3.75 teaspoons of sugar
  • Trix - 8 teaspoons of sugar
  • Lucky Charms - 9 teaspoons of sugar
  • Rice Chex - 2 teaspoons of sugar
  • Wheat Chex - 2.5 teaspoons of sugar
  • Corn Chex - 2.75 teaspoons of sugar
  • Honey Nut Cheerios - 8.25 teaspoons of sugar
  • Reese's Puffs - 8.75 teaspoons of sugar
  • Golden Grahams - 8.75 teaspoons of sugar
  • Cocoa Puffs - 9.25 teaspoons of sugar
  • Cookie Crisp - 8.75 teaspoons of sugar
  • Shredded Wheat - 0.1 teaspoons of sugar
  • Cocoa Pebbles - 9 teaspoons of sugar
  • Banana Nut Crunch - 4.5 teaspoons of sugar.
Hooked on soft drinks ?
  • Coca cola (one can) - 8.25 teaspoons of sugar
  • Pepsi cola (one can) - 8.75 teaspoons of sugar
  • Red Bull (one can) - 6.9 teaspoons of sugar
  • Sprite (one can) - 8.25 teaspoons of sugar
  • Mountain Dew (one can) - 11.5 teaspoons of sugar
  • Old Jamaica Ginger Beer (one can) - 13 teaspoons of sugar.
Can't Pass up chocolate ?

  • Snickers bar (52.7g) - 6.75 teaspoons of sugar
  • Milk chocolate bar (44g) - 5.75 teaspoons of sugar
  • Milky Way bar (58g) - 8.75 teaspoons of sugar
  • 3 Musketeers bar (60g) - 10 teaspoons of sugar
  • Butterfinger bar (60g) - 7 teaspoons of sugar
  • Dove chocolate bar (40.8g) - 5.5 teaspoons of sugar
  • Hershey's Milk Chocolate bar (43g) - 6 teaspoons of sugar
  • Twix bar (50.7g) - 6 teaspoons of sugar
SEE the following link for the complete article:


Get off as many processed, packaged foods as you possibly can. Eat Quaker Oatmeal (NOT the individual packets), with blue berries added, and extra virgin coconut oil, organic ground flax seeds for Omega 3's and fiber, and 1/2 cup of "Fiber One" cereal which has NO sugar, no trans fats, and apprx 14 grams of fiber per 1/2 cup. To that I add 4 or 5 red grapes, a packet of stevia in the raw and some  unsweetened Almond Milk.

Eat a BIG salad every day with as much variety in vegetables, fruit and greens as you want. You can have iceberg lettuce, romaine lettuce, carrots peas, beans, cucumbers, broccoli, radishes, tomatoes. seedless grapes, celery,kale, sliced raw onion (IF you can tolerate it), Brussels sprouts,  etc. etc. and go ahead and add some cut up cooked chicken, or cheese etc. for protein. Add your favorite dressing (READ the label for sugar content AND trans fats, hydrogenated oils etc. and enjoy.

Eat a LIGHT dinner and don't eat again the last two hours before you go to bed.

Set an appointment with your doctor or specialist and have a blood lipid profile run, your official weight taken, your blood pressure etc. and let him or her know you are making changes in your life. You want to lose weight, avoid type 2 diabetes if you don't already have it or your A1C is border line.

Haven't been to the gym since high school? NO problemo. You don't need it. Start walking every day for 30 min at a brisk pace (or work up to that goal if you can't walk fast or that far).

Begin to do some stretching exercises, abdominal crunches, push ups if you can or dumb bell exercises starting with 10 lb dumb bells.


Losing weight is NOT a mystery. Eat less, eat better and exercise more.


God Bless,


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