Sugar in the American diet now averages about 20 teaspoons a day. Humans are born with a preference for sweet tastes, as shown by the preference in newborn babies for water with sugar in it over plain water or water with a sour or salty taste. Not only do our tastebuds prefer sugar, but when it reaches the brain, sugar also causes changes in brain chemistry that produce a pleasurable feeling.
Can something that we are born to love really be bad for us? The following common beliefs about sugar have not been supported by the results of scientific studies:
Myth: Sugar causes weight gain.
Fact: Excessive calories from any source cause weight gain. However, your body prefers to store the fat you eat as body fat and the sugar you eat as glycogen in muscles and liver. Studies show that overweight people have a greater preference for high fat foods than for sweets.
Myth: Sugar causes Type 2 diabetes.
Fact: Genetics and being overweight lead to the development of Type 2 diabetes.
Myth: Sugar causes hyperactivity in children.
Fact: In studies, children displayed the same behaviors when given sugar substitutes as with sugar. It appears that the stimulating environment at parties and other events when sugary foods are served causes the behavior changes that parents find so distressing. Some studies show that sugar actually has a calming effect due to an increase in serotonin in the brain.
Although the popular myths above have not been supported by scientific studies, there are negative health effects associated with a diet high in sugar. Because sugar does not provide any vitamins, minerals or fiber, a diet high in sugar is likely to be less nutritious. Eating sugar increases the risk for tooth decay. In some people, sugar may cause a high triglyceride level, which increases the risk of heart disease. High sugar foods often are also high fat, which can contribute to heart disease.
To control sugar in your diet, start by reducing or eliminating sugared sodas, which account for about 25 percent of the sugar in the average American diet. Reduce the frequency and portion of baked goods and frozen desserts. Add less sugar or use a sugar substitute for part of the sugar in homemade foods. The accompanying recipe for bread pudding combines nutritious ingredients with just enough sugar to satisfy your sweet tooth.
For more nutrition information and easy recipes, visit www.cce.cornell.edu/cayuga.
Christine Gutelius, MA, RD, CDN, is a nutrition resource educator at Cornell Cooperative Extension of Cayuga County
Makes 6 servings
2 eggs
2 1/2 cups low fat milk
3 tablespoons brown sugar
1 teaspoon vanilla
1 teaspoon cinnamon
4 slices stale bread, cut in 2-inch cubes
1/2 cup raisins
1 cup peeled, chopped apple (1 large apple)
Heat oven to 350 degrees. Spray an 8- by 8- by 2-inch baking dish with cooking spray.
In a large bowl, beat eggs with whisk or fork.
Beat in milk.
Stir in remaining ingredients.
Let stand for 15 minutes.
Spread in baking dish.
Place baking dish in a 13- by 9- by 2-inch pan and put in oven.
Pour boiling water into pan until 1 inch deep.
Bake 45 minutes or until browned.
Myth: Sugar causes weight gain.
Fact: Excessive calories from any source cause weight gain. However, your body prefers to store the fat you eat as body fat and the sugar you eat as glycogen in muscles and liver. Studies show that overweight people have a greater preference for high fat foods than for sweets.
Myth: Sugar causes Type 2 diabetes.
Fact: Genetics and being overweight lead to the development of Type 2 diabetes.
Myth: Sugar causes hyperactivity in children.
Fact: In studies, children displayed the same behaviors when given sugar substitutes as with sugar. It appears that the stimulating environment at parties and other events when sugary foods are served causes the behavior changes that parents find so distressing. Some studies show that sugar actually has a calming effect due to an increase in serotonin in the brain.
Although the popular myths above have not been supported by scientific studies, there are negative health effects associated with a diet high in sugar. Because sugar does not provide any vitamins, minerals or fiber, a diet high in sugar is likely to be less nutritious. Eating sugar increases the risk for tooth decay. In some people, sugar may cause a high triglyceride level, which increases the risk of heart disease. High sugar foods often are also high fat, which can contribute to heart disease.
To control sugar in your diet, start by reducing or eliminating sugared sodas, which account for about 25 percent of the sugar in the average American diet. Reduce the frequency and portion of baked goods and frozen desserts. Add less sugar or use a sugar substitute for part of the sugar in homemade foods. The accompanying recipe for bread pudding combines nutritious ingredients with just enough sugar to satisfy your sweet tooth.
For more nutrition information and easy recipes, visit www.cce.cornell.edu/cayuga.
Christine Gutelius, MA, RD, CDN, is a nutrition resource educator at Cornell Cooperative Extension of Cayuga County
Makes 6 servings
2 eggs
2 1/2 cups low fat milk
3 tablespoons brown sugar
1 teaspoon vanilla
1 teaspoon cinnamon
4 slices stale bread, cut in 2-inch cubes
1/2 cup raisins
1 cup peeled, chopped apple (1 large apple)
Heat oven to 350 degrees. Spray an 8- by 8- by 2-inch baking dish with cooking spray.
In a large bowl, beat eggs with whisk or fork.
Beat in milk.
Stir in remaining ingredients.
Let stand for 15 minutes.
Spread in baking dish.
Place baking dish in a 13- by 9- by 2-inch pan and put in oven.
Pour boiling water into pan until 1 inch deep.
Bake 45 minutes or until browned.
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craig wrote on Feb 8, 2007 3:16 AM: