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CHOOSING RIGHT FOOD TO CONTROL YOUR WEIGHT: SUGAR, FIBER, CONVENIENCE FOODS AND SNACKS
Sugar
Huge increases in the amount of sugar that modern people eat have stirred many nutritionists to issue warnings against excess sugar. The Department of Agriculture reports that annual consumption of sugar rose from 87.5 pounds a person in 1909 to 142 pounds a person by 1983. (Most of this sugar is hidden in processed foods.) Since then sugar consumption has leveled off, but the use of non-caloric sweeteners has skyrocketed.
Sugar does not actually lead to disease, except for tooth decay. It provokes symptoms in diabetes; it does not cause diabetes. But sugar contains only empty calories-it provides no vitamins, protein, or fiber, all essential to a healthy diet. And if you eat a lot of sugar, you are taking in calories that could be better divided among foods with important nutrients.
Fiber
Americans need to eat more complex carbohydrates-starches such as potatoes, rice, and pasta-and fiber. Fiber is the indigestible (but not inedible!) part of all plant foods. It’s what your mother called “roughage.” Scientists now say that a diet rich in fiber and complex starches may protect against cancer, bowel disease, diabetes, and other ailments. The average American gets about 10 to 20 grams of fiber a day-less than an ounce. Many experts recommend between 30 and 40 grams. You get fiber from fruits, vegetables, whole grains, dried beans, peas, lentils, nuts, and seeds.
Convenience Foods
We Americans depend more on processed foods today than ever before. Almost half the calories we eat comes in foods that have been prepared fully or partially outside the home, reports a team of food scientists from Virginia Polytechnic Institute. Food experts call these “convenience foods” and break them down into three types:
1. Basic convenience (17 percent of all calories consumed by Americans today) foods include processed cheeses, powdered milk, quick-cooking cereals, peanut butter, as well as canned and frozen fruits, vegetables, and juices.
2. Complex convenience (27 percent of our total calories) foods are salad dressings, frozen desserts, baking mixes, hot dogs and luncheon meats, and ready-to-eat canned and frozen meals.
3. Manufactured convenience (12 percent of our total calories) foods are those with no home-prepared counterpart, such as ready-to-eat cereals, sodas, breakfast toaster pastries, and soy-based infant formula.
Snacks
No scientific evidence indicates that snacking leads to obesity or any other unhealthy condition. Some nutritionists, in fact, advocate several small meals during the day to reduce appetite.
Betty Peterkin of the Department of Agriculture says that, as a nation, our snacking habits changed very little between the 1960s and the 1970s. On average, people eat three to five times a day and get 20 percent of their calories from snacks. Children and teenagers snack the most.
Dr. Karen Morgan, of the University of Missouri at Columbia, has studied snacking extensively. “Where and when foods were consumed had very limited impact on their nutritional status,” she says.
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This entry was posted on Friday, November 6th, 2009 at %I:%M %p and is filed under Cardio & Blood. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.