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For the first time in 20 years, the FDA is trying to make big changes to food label regulations. One of the bigger and more exciting changes is the addition of an added sugars row that will be placed beneath the sugars row. This will require companies to specify how much of the product’s sugars are natural from fruits, dairy, etc., or if they are added sugars like granulated sugar, high fructose corn syrup, or even honey.

Here’s an example of what the new food label would look like:

Thanks to Karl Tate, who created the above infographic at LiveScience.

Other changes to the food label under this proposal include the following:

• Bolding Calories, Number of Servings, and Added Sugars to make it easier to spot key nutrients.
• Change number of serving sizes on certain products. For example, many soda serving sizes are listed as 2 or more servings per bottle. However, there are very few people who would only drink half the bottle. This would require the bottle to be one serving size with the corresponding calories, etc.
• Take out the “calories from fat” label to emphasis that it is not the amount of fat that matters, but rather the type of fat. Professionals want to steer consumers away from trans and saturated fats and more towards the unsaturated fats.

Changes wouldn’t take effect for another two years. 

The FDA opened a 90-day comment period on March 3rd, 2014, during which experts and members of the public can provide input on the proposed rules. The FDA will then issue a final rule. Officials hope to complete this process within the year, and then give food companies two years to comply with the rule.

If you’d like to submit a comment to the FDA to help push these rules to pass, click HERE. 

This link will take you to the proposal’s homepage where you can read the entire proposal if you wish. Click on the blue button on the top right that says “comment now” to send the FDA your not of approval for the proposal.

(photo credit)

What are added sugars? 

According to the USDA, “Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include naturally occurring sugars such as those in milk and fruits.” (source)

This includes the following:

• anhydrous dextrose
• brown sugar
• confectioner’s powdered sugar
• corn syrup
• corn syrup solids
• dextrose
• fructose
• high-fructose corn syrup (HFCS)
• honey
• invert sugar
• lactose
• malt syrup
• maltose
• maple syrup
• molasses
• nectars (e.g., peach nectar, pear nectar)
• pancake syrup
• raw sugar
• sucrose
• sugar
• white granulated sugar

These can be found in almost any processed product. Even products labelled “natural” and “organic” can contain these products. With the passage of this new proposal, it will be much easier for the consumer to know how much of a product’s sugars are natural or added.

The World Health Organization recommends that less than 5% of total calories be from added sugar, which works out to be about 6 teaspoons-or 25 grams- per day. 

How does this compare to foods?  

A typical can of soda has about 10 teaspoons of added sugar, or about 40 grams. (photo source). Try some sparkling, homemade kombucha instead! Recipe here. 

Just 1 Tablespoon of ketchup has 1 teaspoon of added sugar, and nobody only eats 1 Tablespoon of ketchup anyway (photo source). Make your own sugar-free ketchup, recipe here.

What are your thoughts on the food label changes?

I’m excited for the new changes to share the dangers of added sugars with the public. Let me know your thoughts in the comment box below.

 

Craving a dense, fudgy chocolate cake? I’ve got just the recipe for you. This is made with no flour, sugar, or butter. Instead it is made with ground up whole foods like dates and almonds. A glance at the ingredient list doesn’t scream, “I am a chocolate cake!”, but it definitely is. It might even be one of my favorite recipes on my site right now.

It is very dense, so it doesn’t really need any frosting in my opinion. I love topping it with homemade coconut whipped cream, or chopped fresh fruit. Whatever fruit is in season works, but I really like blueberries and strawberries to top with this time of year. It also tastes great plain and/or chilled. It’s so healthy and delicious that I’ll eat the leftovers for breakfast! (Shhhh….don’t tell anyone!).

Health Benefits:

• Almonds: Almonds are a major superfood, and they are full of monounsaturated, good-for-you fats. It contains many nutrients that benefit the brain, and regulate cholesterol. The monounsaturated fats and vitamin E reduce the risk of heart disease.
• Chocolate: Click Here for a post I wrote about the benefits of chocolate.
• Dates: A laxative food with a high-fiber content, so it can help those suffering from constipation. They are digested quite easily and are great for when you need quick energy. Also, regular consumption of dates has been found to help the growth of friendly bacteria in the intestines.
• Coconut Oil: Coconut is widely misunderstood because of it’s high fat content; however, coconut’s saturated fat is made up of medium-chain fatty acids. These medium-chains are easy to absorb and digest, and are converted quickly into energy. This means that the body is less likely to store the medium-chain as fat. It is also great for healthy skin and hair.

Thought-provoking, mind-prodding question of the day:

What are you topping your chocolate cake with?

P.S. try this Chocolate Cake with Peanut Butter Frosting, too! It’s made with coconut flour.

Alison contacted me to write a guest post about some refreshing, sugar-free summer drink recipes. They sounded great, and a perfect follow up for my last post, Stay Hydrated Holistically. Thanks, Alison, for sharing with us, and I hope you all enjoy!

3 Sugar-Free Drinks to Beat a Hot Summer in the City

Post by: Alison Smith

You’re sitting in your backyard. The sun is beating down on you, and beads of sweat gather on your forehead. It’s another crazy, hot summer in the city, and you’re thirsty.

But what kind of tasty beverage can you make when you live completely sugar-free?

You can’t break-out the Kool-Aid or the Nestea. And, another glass of ice water just won’t cut it. You want something sweet, cooling, thirst-quenching and satisfying. You want your taste buds to be wowed!

Well…This sugar-free girl is here to share with you three sugar-free, classic, summer time, heat busting beverages.

Let’s get started!

Classic Lemonade

There is nothing better than drinking lemonade on a hot, summer day. Here’s how you indulge in this summer time classic without adding sugar.

Ingredients:

Juice from 1/2 of a lemon

16 oz of fresh, filtered water

3-4 ice cubes

15-20 drops of alcohol free vanilla liquid stevia (I like NuNaturals)

Instructions:

– Cut a lemon in half, and squeeze the juice out using a reamer or citrus juicer

– Discard the seeds

– Pour the lemon juice into a tall glass, and add 15-20 drops of vanilla liquid stevia

– Add 3-4 ice cubes

– Top the glass up with 16 oz of water and stir

– Serving size: one glass

 

Thirst Quenching Limeade

Just like lemonade, limeade is a total treat with a tart twist. Try it out for yourself — you’ll love it!

Ingredients:

Juice from 1/2 of a lime

16 oz of fresh, filtered water

3-4 ice cubes

15-20 drops of alcohol free vanilla liquid stevia (I like NuNaturals)

Instructions:

– Cut a lime in half, and squeeze the juice out using a reamer or citrus juicer

– Pour the lime juice into a tall glass, and add 15-20 drops of vanilla liquid stevia

– Add 3-4 ice cubes

– Top the glass up with 16 oz of water and stir

– Serving size: one glass

 

Cooling Peppermint Iced Tea

Peppermint is incredibly cooling and incredibly delicious. Peppermint tea is lovely served on ice with added fresh mint leaves.

Ingredients:

2 peppermint tea bags

16 oz of boiled water

3-4 ice cubes

Optional: 5-10 drops of alcohol free vanilla liquid stevia (I like NuNaturals)

Instructions:

– Steep two peppermint tea bags in 16 oz of boiled water for 10 minutes (this will create a peppermint tea concentrate)

– After steeping, cool the tea

– Into a tall glass, add 8 oz of the peppermint tea concentrate

– This tea is excellent without a sweetener; but if you need one, add 10-15 drops of vanilla liquid stevia

– Add 3-4 ice cubes

– Top the glass up with an additional 8 oz of water and stir

– Garnish: add 5 bruised mint leaves to the tea for added pepperminty oomph

Health Benefits:

Lemon: Lemons are filled with free-radical fighting antioxidants like flavanoids and vitamin C. Lemon juice is very detoxifying. One teaspoon of lemon juice in a glass of water helps the liver to eliminate unwanted toxins.

Lime: Just like lemons, limes contain a great deal of antioxidants like flavanoids and vitamin C. And, they help to cleanse the body of waste products.

Peppermint: Peppermint is a beautiful, aromatic herb that aids digestion and intestinal issues like irritable bowel syndrome (IBS). Peppermint has a soothing effect in the body. And, it has antibacterial, antiviral and anticancer properties.

Stevia: Stevia is a plant that you can easily grow in your garden. It is an excellent, natural sweetener that is 10-15 times sweeter than table sugar. Using stevia can give you the satisfying sweet taste that you crave, without the white sugar highs and lows. Stevia has antibacterial properties, and some studies show that it decreases blood pressure.

 

Buying Stevia:

I have a preference for NuNaturals alcohol free vanilla liquid stevia (VLS) because it gives a pleasant, sweet-craving satisfaction without a bitter after taste. I have also tried Sweetleaf vanilla liquid stevia, and it’s not too bad (it would be my second choice). I have tried a long list of stevia products: I find all white-powdered stevia products to be bitter. I was shocked when I tried NuNaturals VLS, and I’m so grateful for it.

I usually purchase NuNatural products online. If you are in the United States, you can purchase this brand at Vitacost.com. If you are in Canada, you can purchase this brand at LowCarbCanada.ca.

 

Alison Smith

Alison is a gluten-free, sugar-free wellness junkie on a mission to inspire women to take charge of their wellbeing, and to reclaim abundant health and happiness. Alison is the creator of alisonsmith.com, and she is the author of the FREE ebook Recharge Your Body: 52 Smoothie & Juice Recipes. Get your FREE copy at alisonsmith.com.

NOTE: This is a long research article I wrote below, so I will highlight a few main points first if you don’t feel like reading the whole thing. If you have the time and would like to read it all, please do!

 

Summary: Why is Sugar Addictive?

 

1. We “Feel Better” When We Eat It. Eating sugar increases the serotonin levels in the body, which is a calming and mood elevating neurotransmitter. Serotonin plays an important part in regulating pain levels and sleep cycles, and it is an anti-depressant. When sugar levels increase, serotonin levels rise and individuals can feel better about themselves both physically and mentally.
2. It’s as Addictive As Drugs Like Cocaine. Ingesting sugar can also increase dopamine levels, which is also happens when someone ingests cocaine or other addictive drugs. This can cause a binge and withdrawal cycle and lead to a dependence on the substance.
3. The Brain Thinks it Is Rewarding. The orbitofrontal cortex is an area in the front of the brain where humans process rewards, and this is activated when someone consumes sugar. Therefore, sugar is seen as rewarding to the body.

 

The Psychology Behind Sugar Addictions

 

We find sugar everywhere today. In the supermarket it hides between cookies, cakes, donuts, candy, soda, and other foods we would never think to look. With all these tasty delicacies sitting around, it is hard to stop ourselves from eating it all the time. Recent psychology studies show that there might be valid reasons as to why we cannot stop eating sweets. Studies that look at the biological and chemical properties of sugar when compared to human eating habits find astonishing results. Sugar is an addictive substance.

There are three types of food molecules that can enter the body: fat, carbohydrates, and protein. Sugar is categorized as a carbohydrate that is composed of hydrogen, carbon, and oxygen. Compared to other carbohydrates, sugar is a relatively simple molecule, so it is easier to break down in the body’s intestinal system. We can find many different forms of sugar in the world today. This can include anything from simple white cane sugar (what we usually use in baked goods) to the more exotic sugars like agave nectar or molasses. All of these substances contain the same mixture of simple sugars, which are glucose, fructose, and sucrose. These three types of sugars can be mixed and matched in order to create a unique combination. For example, granulated sugar is 100% sucrose while honey is 50% fructose, 45% glucose, and 5% sucrose.  These different molecules all make up what we call “sugar.”

An addiction is something that causes psychological dependence, so it is a mental and cognitive problem in addition to a physical ailment (Avena, 2008). According to the Diagnostic and Statistical Manual of Mental Disorders, an addiction can now be classified as a dependence. Dependence is “characterized by compulsive, sometimes uncontrollable, behaviors that occur at the expense of other activities and intensify with repeated access” (Avena, 2008). In regards to sugar, this means that eating sugar continuously and uncontrollably can cause daily activities to suffer. In order to be diagnosed with a sugar addiction, psychologists and doctors look at three different signs: bingeing, withdrawal, and craving (Diagnostic and statistical manual of mental disorders, 2000). Just one of these symptoms can indicate a start to an addiction, but all three combined points to a serious dependence on a certain substance. Usually we think of alcohol and drugs as addictive substances, but sugar is a very real addiction, too.

Eating sugar increases the serotonin levels in the body, which is a calming and mood elevating neurotransmitter (Fortuna, 2010). Serotonin plays an important part in regulating pain levels and sleep cycles, and it is an anti-depressant. When sugar levels increase, serotonin levels rise and individuals can feel better about themselves both physically and mentally. Many times we think of cookies and ice cream as comfort food, so this could be one reason why some people have a hard time staying away from these sweets.

Ingesting sugar can also increase dopamine levels. Research has proven that addictive substances like cocaine and heroine cause “elevated extracellular dopamine levels in the nucleus accumbens” (Fortuna, 2010). This same process occurs when sugar-rich foods are ingested. It has also been found that the dopamine receptors are critical for people to experience pleasure for normal life events like watching movies, exercising, or reading books (Fortuna, 2010). A deficiency in this receptor can lead to depression, so many times those who are deficient in the dopamine receptors may turn to drugs or sugar for pleasure. A deficiency in the receptor has also been linked to a variety of disorders like alcoholism, bulimia, or binge eating.

One study performed on rats tested why people have a hard time slowing their sugar intake, and the results showed that dopamine was released when sugar was ingested. In the study, rats were deprived of food daily for twelve hours. Then, when their circadian rhythm was normal, they were given a twelve-hour access to a sugar solution and chow. This resulted in the rats learning how to eat copious amount of the sugar solution, especially towards the start of the day. After a month of this feeding cycle, the rats showed many behavioral similarities to those with drug addictions. For example, binging and opiate-like withdrawal occurred along with signs of depression and anxiety. Each time the rats drank the sugar solution, there was a release in the extracellular dopamine (DA) in the nucleus accumbens (NAc). This is a typical effect of drug abuse, and this overtime can lead to changes in the availability of the DA receptors (Avena, 2008).

After a carbohydrate-rich meal, one can expect to be sleepy for hours as tryptophan enters the brain and dominates the LNAA, Large Neural Amino Acid (Fortuna, 2010). Because sugar is a carbohydrate that is easily broken down in the body, the effects of sugar happen very quickly. This happens because blood glucose levels rise after a carbohydrate-rich meal, which releases the hormone insulin. According to Fortuna, “as it turns out, all of the amino acids that compete with tryptophan for entry through the LNAA are sensitized to insulin…when this happens the ordinarily scarce tryptophan becomes the most abundant amino acid in the brain.”

Intermittent sugar access can also act through the opioids in the brain.  The changes in the opioid systems of the brain caused by eating sugar lead to the addiction-like signs of withdrawal. “Intermittent, excessive intake of sugar can have dopaminergic, cholinergic, and opioid effects that are similar to psychostimulants and opiates, albeit smaller in magnitude” (Avena, 2008). Even though the effects of sugar on neurochemicals are mild, it can lead to a dependency or addiction over time.

In addition to the neurochemical reasons for sugar addiction, there is also an area in the brain that shows signs of sugar addiction. In a study where participants consumed sugar and brain activity was analyzed, it was found that the orbitofrontal cortex was active after sugar consumption. The orbitofrontal cortex is an area in the front of the brain where humans process rewards (Benton, 2009). This means that eating sugar is a rewarding activity, so we are likely to continue to eat sugar in order to feel reward and pleasure.

Other areas of the brain that were found active when sugar cravings struck were the caudate nucleus, hippocampus, and insula. These areas of the brain are some of the same areas in which drug cravings are activated. According to Pelchat, “it is as if, when craving, one has a sensory template of what has to be eaten to satisfy the craving.” In the case of sugar, people know that sugar has to be eaten in order to satisfy the craving.

Those at risk for sugar addiction include those with bulimia, binge eating disorder, obesity, are alcohol dependent, smokers, and those with chronic pain (Fortuna, 2010). This is because a sugar addiction is comparative to these disorders, and many times these disorders may occur congruently with sugar addictions.  “Healthy, normal weight individuals, by definition, do not suffer from food addiction; however, overweight and obese individuals could meet clinical criteria” (Pelchat, 2009). The reason for sugar addiction is not because sugar tastes good, but rather it is in the way it is consumed with alternating binging and restricting.

Environmental cues are capable sugar addiction triggers as well. Watching a commercial about candy, smelling cinnamon rolls come out of the oven, or simply being around sugar can cause someone to start eating it uncontrollably.  Eating sugar can also become a learned response by simply eating sugar when hungry, bored, or tired so that someone craves it whenever they feel this way. Overtime it will be a habit to simply reach out and eat sugar when these cues arise. This happens the same way with other drugs of addiction, too. A classic example shows that a motivated individual can pass through drug rehab perfectly. However, when he returns to his old environment and friends, he will find himself craving drugs again because of the environmental cues (Pelchat, 2009).

Sugar has only recently been thought of as something people can become addicted to. Therefore, the research that supports sugar addiction is rather new and is not as abundant as other research topics. While the studies performed on rats and humans point to the neurochemical and biological effects of sugar, many doctors and scientists in the community are still skeptical as to whether there is a clear connection between the human body and sugar addiction. Because this is a rather new research topic, it may take more time and more studies to convince people in the scientific community of the validity of sugar addiction. Through learning about the studies performed so far and seeing the affects of sugar on others, sugar can be a very real addiction.

Sugar addiction, or sugar dependence, is based off the three basic stages of bingeing, withdrawal, and craving. Sugar can cause the neurochemicals dopamine, tryptophan, and serotonin to increase. All of these are involved with pleasure, reward, and pain tolerance that can make sugar irresistible. These neurochemicals are also released with other drugs of addiction, which links sugar addiction to any other addiction. With more research and studies I am sure that sugar addiction can become an even more well-known addiction in the scientific and medical community.

References

Avena, N. (2008). Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake. Neuroscience & Bio Behavioral Reviews, 32(1), 20–39.

Avena, N. (2009). Sugar and fat bingeing have notable differences in addictive-like behavior. Journal of Nutrition, 139(3), 623-628.

Benton, D. (2009). The plausibility of sugar addiction and its role in obesity and eating disorders. Clinical Nutrition, 29(3), 288-303.

Corsica, J. (March, 2010). Food addiction: true or false? Current Opinion in Gastroenterology, 26(2), 165-169.

Diagnostic and statistical manual of mental disorders: DSM-IV-TR. (4th ed.). (2000). Washington, DC: American Psychiatric Association.

Fortuna, J. L. (2010). Sweet Preference, Sugar Addiction and the Familial History of Alcohol Dependence: Shared Neural Pathways and Genes. Journal of Psychoactive Drugs, 42(2), 147-151.

Pelchat, M. (March, 2009). Food addiction in humans. The Journal of Nutrition. 139(3), 620-622.

Tuomisto, T. (March 1999). Psychological and physiological characteristics of sweet food “addiction.” International Journal of Eating Disorders, 25(2), 169-175.

This Giveaway is now closed. Thanks to all who entered! The winner is Renita, Congratulations!

Traditional Medicinals tea contacted me a few weeks ago to try out some tea. They make a variety of herbal teas like their popular throat coat, laxative, relaxation, and detox teas.

 I was very excited to dig into the box of goodies they sent me and I started with the throat coat tea, which was perfect for my slightly sore throat. I love that their teas are all-organic, kosher, and non-gmo and made from high-quality herbs.

Want to win some tea for yourself? Enter below to win a box of assorted herbal teas, a ceramic mug, and a reusable bag.

This Giveaway is now closed. Thanks to all who entered! The winner is Renita, Congratulations!

Traditional Medicinals Tea Giveaway:

Giveaway ends in one week, February 7th, 2013. 

There are numerous ways to enter, please leave a separate comment below for each entry please:

 Required: 1. Tell me about your favorite types of teas and how you drink them.

2. Follow me via Twitter @SugarFreeAlex

3. Like my Facebook page

4. Follow me on Pinterest

5. Follow me on Instagram @SugarFreeAlex

Good luck to all!

This Giveaway is now closed. Thanks to all who entered! The winner is Angela T, Congratulations! 

Happy New Year Everyone!

What better way to start 2013 off right than a giveaway?

 

 

Tropical Traditions offered me to review and giveaway a 32 oz. jar of Virgin Coconut Oil to one of my readers. I use virgin coconut oil for all my baked goods because of the high smoke point, and because I love the sweet, coconut flavor. Here are some of my favorite recipes that use coconut oil:

 

 

 

 

 

 

 

Get Up and Go Muffins                                                  Oatmeal Raisin Bizookies

 

 

 

 

 

 

 

Butter Cups                                                                 Raw Coconut-Iced Bark

 

 

 

 

 

 

 

Grain-Free Lemon Poppyseed Muffins                      Lavender Orange Hazelnut Scones

Tropical Traditions Coconut Oil Review:

I liked this coconut oil because it had a strong coconut flavor. Coconut oil’s flavor can vary from brand to brand, some having strong coconut scent and others having barely-noticeable coconut scent. This brand may not be for those who are not huge coconut fans.

This Giveaway is now closed. Thanks to all who entered! The winner is Angela T, Congratulations! 

Tropical Traditions Coconut Oil Giveaway:

Open to U.S. and Canada residents only. Giveaway ends in one week, January 10th, 2013. 

There are numerous ways to enter, please leave a separate comment below for each entry please:

1. Required Entry: Subscribe to Tropical Traditions email sales newsletter here.

Optional Entries:

2. Follow me via Twitter @SugarFreeAlex

3. Like my Facebook page

4. Follow me on Pinterest

5. Follow me on Instagram @SugarFreeAlex

Good luck to all!

Disclaimer: Tropical traditions provided me with a free sample of this product to review, and I was under no obligation to review it if I so chose. Nor was I under any obligation to write a positive review or sponsor a product giveaway in return for the free product. 

Win 1 quart of Gold Label Virgin Coconut Oil!

Tropical Traditions is America’s source for coconut oil. Their Gold Label Virgin Coconut Oil is hand crafted in small batches by family producers, and it is the highest quality coconut oil they offer. You can read more about how virgin coconut oil is different from other coconut oils on their website: What is Virgin Coconut Oil?

You can also watch the video they produced about Gold Label Virgin Coconut Oil: http://www.youtube.com/embed/4h6eycjf29M

Tropical Traditions also carries other varieties of affordable high quality coconut oil. Visit their website to check on current sales, to learn about the many uses of coconut oil, and to read about all the advantages of buying coconut oil online. Since the FDA does not want us to discuss the health benefits of coconut oil on a page where it is being sold or given away, here is the best website to read about the health benefits of coconut oil.