WATCH YOUR SUGAR INTAKE

As Bears, your diet is the most balanced of all of the five Hauser Diets. One of the struggles that Bears face is making sure that you don’t just assume you can eat whatever you want. When you don’t face big restrictions for food choices such as eliminate meat or eliminate carbs, you may think that all food is fine to consume on the Bear Diet. Unfortunately, what we see with Bears looking to lose weight is a high sugar/simple carb intake. While you are allowed a very little amount of sugar, you should be aware of the various foods that contain sugar, so you can make wise decisions in the amounts you eat.

We encourage all of the Hauser Diets to avoid taking in too much sugar because it really does nothing for positive for the body, other than producing a smile on your face! Sugar is one of those hidden ingredients that is lurking in many foods that you may not even be aware of. Bears should pay particular attention to reading your food labels in order to get a good idea of what exactly you are putting into your mouths! Obviously we have talked a lot in the past about avoiding foods with a lot of excess chemicals, dyes, and artificial ingredients. Choosing organic or natural foods will help you avoid those. But when it comes to sugar, we recommend that you check your labels for all the different names of sugar. Remember, sugar comes in many different forms, such as glucose, sucrose, maltose, dextrose, fructose, cane sugar, honey, molasses, and the list goes on.

You might be thinking, “There is nothing wrong with my blood sugar levels, why do I have to watch my sugar intake?”

Syndrome X, Metabolic Syndrome, diabetes, hypercholerolemia, are conditions that may develop from eating too much sugar. Your ability to metabolize glucose may be normal now (from the oxidative rate portion of your Diet Typing test), but if you consume large amounts of sugar, you could develop problems later on in life. So we recommend that you keep intake to a minimum. So what exactly is a minimum? Well, here are some guidelines that can help you check your current diet to make sure you are not unconsciously consuming more sugar than you think:

HIDDEN SUGAR-CONTAINING FOODS

Yogurt: This is a food that a lot of people don’t think to check for sugars. Everyone believes yogurt is healthy and will help provide good bacteria to your GI tract. Some yogurts do provide good bacteria, but many do not, but that’s another newsletter. Even if you purchase organic yogurt, the yogurt may still contain a lot of sugar. Your best bet is to buy plain yogurt and then add your own fruit or nuts as allowed on your diet. Try Greek yogurt, which low in sugar and has a good amount of protein, and tastes delish!

We do not recommend sugar free yogurt products because you will be consuming a huge amount of unwanted chemicals.

Protein Shakes: When using protein shakes as a snack or for a meal, make sure to choose products that are nutritionally sound. Bears can use powders that have protein and carbs in them, but if your shake of choice contains sugar grams per serving that are in the double digits, try something new! Again, choosing a plain protein powder and then adding your own flavors in the form of fruits, nut butters, vanilla extract and spices is a much better route to go!

Protein or Meal Replacement Bars: It is hard to find bars without sugar in them, that’s for sure. But there are better choices than others. We like Cocochia bars, Clif organic Z bars, and organic Luna bars. These bars are organic, contain good fats and protein, and also contain complex carbs instead of just simple carbs (sugar), providing fiber as well. Many other bars are just glorified candy bars, so be careful!

Condiments: Are you smearing layers of jelly or honey on your toast in the morning… then drizzling honey in a few cups of tea throughout the day, then adding hazelnut creamer to your 3 cups of coffee? If so, you may be taking in too much sugar when you add it all up. Honey, although natural, and jelly are basically pure sugar. Those creamers are loaded with sugar as well – and who only uses 1 Tbsp? You can add a little sugar here and there, but having more than a couple servings per day is over doing it. Try cutting back. Instead of honey in your tea, try Stevia, a natural sweetener, or a squirt of lemon juice instead. Save the sugar for the 100% fruit jam on your toast! Try drinking your coffee black or with a little added milk. You can learn to like it that way!

Cereal: Even for those of who you think you are consuming low amounts of sugar, you need to check those cereal boxes! You may be surprised at the amounts of added sugar contained in those crunchy nut-n’s! For example, did you know that a serving of Raisin Bran has more than twice the amount of sugar than a serving of Frosted Mini Wheats?! We know, you would never guess! Try some Kashi varieties or plain oatmeal. Avoid those flavored oatmeals because those will be loaded with sugars. Add your own honey or fresh fruits instead. If you want to go totally wild, try adding chopped veggies and hot sauce to your oatmeal and avoid the sweet altogether! Don’t knock it until you’ve tried it!

This list is just a start, but these are not the only foods that may contain hidden sugars. Check your labels! Once you get in the habit of checking, it will be quick and easy, and you’ll be eating healthier. If you are still confused about sugars, give us a call! I’ll help you sort it out!