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Dried Fruit, Oats and Coffee: Answers to Your Sugar Questions
Nutrition Labels Should Indicate Added Sugar
In 2020, most large food makers are asked to list their "added sugar" on the nutrition facts label and they have been required to do so.
Smaller companies are not exempted from the requirement but are given until 2021 to comply. This rule will help consumers to figure out the natural sugars from the added sugar.
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Key Ideas
There is no "best diet"
The “best” diet is a theme: an emphasis on vegetables, fruits, whole grains, beans, lentils, nuts, seeds, and plain water for thirst.
That can be with or without seafood; with or...
Best foods don’t have labels
Because they are just one ingredient: avocado, lentils, blueberries, broccoli, almonds, etc.
The "Age" of vegetables
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Fiber gap
Only 5 percent of people in the US meet the Institute of Medicine’s recommended daily target of 25 grams for women and 38 grams for men. That amounts to a population-wide deficiency.
Benefits of a fiber-rich diet
Eating a fiber-rich diet is associated with better gastrointestinal health and a reduced risk of heart attacks, strokes, high cholesterol, obesity, type 2 diabetes, even some cancers. Fiber slows the absorption of glucose — which evens out our blood sugar levels — and also lowers cholesterol and inflammation.
Fiber doesn’t just help us poop better — it also nourishes our gut microbiome.
Processed foods and fiber
Instead of munching on fruits, vegetables, beans, nuts, and seeds, more than half of the calories Americans consume come from ultra-processed foods. On any given day, nearly 40 percent of Americans eat fast food. These prepared and processed meals tend to be low in fiber, or even fiber free.
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Key Ideas
100 Calorie Packs
These pre-portioned packages usually contain little to no nutritional value, and people often eat more than one.
Instead, prepare your own 150 calorie snack by combining almonds and yo...
100% Wheat Bread Or Brown Bread
That doesn’t mean they are made of 100% whole grains. All 3 components (endosperm, germ, and bran) of a grain must be present for it to be classified as a whole grain.
Yogurt
It’s made by adding bacteria to milk, which can soothe several gastrointestinal ailments. But highly sweetened yogurts are like candy in a container instead of a valuable dose of dairy.
Opt for Greek yogurt, which is thicker in texture, and also contains double the amount of protein and less sugar than most yogurts.