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Jan 5, 2016 04:55PM
Jan 5, 2016 05:01PM
From an overall health perspective, most can agree upon limiting "added sugar" (see below). It is found in a lot of processed foods, fruit juices and other drinks, flavored yogurts, many cereals, etc., and adds up very quickly. I used to exceed my daily recommended dietary limit on added sugar at breakfast (cranberry juice and cereal).
When I reduced added sugar, and also cut milk (other than as a condiment), cheese, and ice cream, I lost ~16 pounds. So far, I have had little trouble keeping it off. I eat most meals at home, which makes things a lot easier. I have no willpower, so I try to keep cookies and candy out my house. I replaced fruit juice with whole fruit and eat steel cut oats for breakfast. For snacks, I have nuts, fruit, or plain yogurt, and an occasional square of 70-85% chocolate (no one is perfect). At home, dessert means fruit.
I like to read bad press about added sugar to help motivate myself to avoid it. Here are some of my favorite reading materials for motivating sugar avoidance and other dietary changes:
(1) "Added sugar" in the diet, names on food labels, and recommended dietary limits: 6 teaspoons or 24 grams of sugar per day for women
(2) Bob Lustig in Time Magazine on Added Sugar - First paragraph includes a link to his famous You Tube video
Dr. Lustig is a pretty entertaining speaker. He also considers fructose a culprit.
(3) Gary Taubes' NYT Article:
Mr. Taubes also gives a link to Bob Lustig's video.
Mr. Taubes also wrote a book which is basically the long form of the NYT article: "Good Calories, Bad Calories - Challenging the Conventional Wisdom on Diet, Weight Control, and Disease". I follow more of a Mediterranean diet, so personally I do not recommend eating large amounts of animal protein, but these materials do provide information about why sugar may be detrimental metabolically.
Commenting on draft guidelines:
On this page, at right, see the list of ingredient names indicating the presence of "added sugar":
Hope you can find some inspiration here.
Stage IA IDC, 9/2013 BMX. Right: IDC (1.5 mm, grade 2) with DCIS (5+ cm), 0/4 nodes, pN0. Left: DCIS (5+ cm), 0/1 node, pN0(i+).