The Story of Flavor…part 3

So the sugar has to go somewhere….

Picture that huge wheelbarrow full of sugar in the last post on flavor – 130lbs/year for average Americans – and think for a minute about your own body. It has a digestive track that pulls nutrients from food and sends them where they are needed all over the body. However, if most or lots of what you are consuming is sugar (or converts to sugar) that has to go somewhere!  The medical evidence is finding that cancer lives on sugar.  (See video clip below.) Metabolic syndrome, a fancy name for a large waistline, is connected with excess sugar. Type 2 diabetes and Obesity are connected with over-consumption of sugar. Sugar is a key known aggravater of inflammation.

Typical breakfast

Lets look at an often, typical version of a day’s food.  Breakfast: doughnuts and coffee (or just a big soda). Morning snack: pop tarts from the vending machine @ work. Lunch: Sandwich and chips. Afternoon snack: a candy bar from the vending machine. Dinner: Spaghetti and garlic bread.

Okay, so breaking this down, how much of this would actually convert to sugar in the body??? Doughnuts, soda, pop tarts, bread on the sandwich, chips, candy bar, spaghetti and garlic bread. Whew! Most of it!

Nutritious option #1

Nutritious option #2

Now lots of us do better than that. We get in a salad at lunch, or we opt for a granola bar for a snack. The point, though, is not to slay ourselves for what we have been doing.  The first point is to recognize what we are eating, to create an awareness of what we are eating. Done that? Score!

Okay, the second point is to choose to swap things out. I love doing this in BABY STEPS!

So….bring a hard boiled egg with you out the door for breakfast. Maybe get up 5 minutes earlier and make a smoothie. Or pack some snacks that give more protein instead of simply carbs. Ideas – nuts, or nut butters. I’d love to hear more ideas in the comments!

One more reason why this is so important: remember how we talked about that “satiety switch” triggered by the good fats? When we remove some of these excess carbs/sugars and replace them with proteins and good fats, that “satiety switch” will be triggered thus allowing us to experience a true sense of satisfaction.

~ Savvy Food Mama

I would like to suggest that you check out this 15 minute clip on what the medical community is finding with sugar. I found that it helped me understand why so many people are suffering from chronic diseases. It also helped me understand why keeping tabs on my sugar intake could make a big difference in my health.

*Awesome link to an article on Sugar and Inflammation for further reading:

The Story of Flavor…part 2 or How to Track your Sugar Consumption

Fat provides flavor. So, as fat was understood to be bad for you and consumers didn’t want to eat it, companies began removing fat from food.  What do you think they replaced it with to make food taste good?


But how much you ask? Good question! The top 2 types of sugar used in foods are refined white sugar and high fructose corn syrup. The amounts vary in different foods, yet sugar is often present, and in higher amounts than you might think.  Let me show you.

Heinz Ketchup:

Heinz Ketchup Nutrition Facts

You’ll notice it says “serving size 1 Tablespoon”. If you look down the @sugar amount, it says 4 grams. What that means is that in every 1 Tablespoon there is 4 grams of sugar.

Now 4 grams of sugar = 1 teaspoon. (This is an easy way for you to figure out how much sugar is in what you are eating.) Since, 3 teaspoons = 1 Tablespoon, we know that in every serving of ketchup, 1/3 of that serving is sugar.  I am going to show you one more label and let you do that quick check – divide the grams by 4 and you’ll know how many teaspoons of sugar per serving are in that food.

Yoplait yogurt:

Yoplait Yogurt Nutrition Facts

Did you get that amount? That is a lot of sugar!!!

What does all the sugar in things mean for us? It means that we are often consuming sugar without realizing it, and thus contributing to the quantity of how much sugar we eat per day.   I want to show you what the ramifications of eating lots of sugar, often unnoticed, looks like.  Here it is in a image:
Nursing Your Sweet Tooth

This content is hosted @


Baby step B: Track your sugar. If you are reading the labels, you begin to become more aware of how much sugar you are consuming. Then it becomes easier to tweak how/what you consume. For example, you might decide to eat plain yogurt and sweeten it yourself. Then you control how much sugar you eat at that time. Or, you might use less ketchup. Or you might decide that as the cereal you are eating has sugar already, you won’t add any more. See? It is easy. Baby steps!!

Ok, up next: That sugar has to go somewhere!

~ Savvy Food Mama