Best And Worst Sweeteners For Weight Loss

weight lossEverything tastes better if it’s sweeter, right? With so many people wanting to get healthy this year, Everyday Health answers the question “Which are the best and worst sweeteners for weight loss?”

First, it is important to note, that the American Heart Association recommends that women consume no more than 6 teaspoons of added sugar per day and 9 teaspoons for men. If you are going overboard on sugar, you are putting your health at risk.

According to Johanna Sakimura, of Everyday Health, small amounts of real sugar from natural sources is the ideal way to enjoy sweet foods. This includes cane sugar (table sugar), maple syrup and honey.  Adding a few teaspoons of any of these sugars to yogurt, oatmeal, coffee or tea (not all in the same day) is a perfectly reasonable approach. But since table sugar, maple syrup and honey are all true sugars, they can raise blood sugar quickly and make it difficult to maintain a healthy weight if eaten in excess.

Agave should be mentioned because it is higher in fructose than other natural sweeteners.  Fructose doesn’t raise blood sugars as much as glucose which means it has a lower glycemic index than other caloric sweeteners. But fructose isn’t regulated by insulin the same way as glucose and it is possible it can raise levels of blood fats called triglycerides.

High fructose corn syrup is processed in the body similarly to sucrose.  But high fructose corn syrup is usually found in processed foods that aren’t good choices for many reasons.

Artificial sweeteners such as aspartame, sucralose, saccharin, and acesulfame potassioum don’t provide calories and carbohydrates so they don’t raise blood sugars the way real sugars do. Many people rely on sugar free foods and drinks to help them lose weight.  But more recent research suggests that artificial sweeteners may have undesirable metabolic effects.  Sakimura feels that the best approach is to reduce the total amount of sugar you eat rather than replacing sugary beverages and foods with artificial sweeteners.

Read about the last two types of sweeteners here: Best and Worst Sweeteners for Weight Loss | Everyday Health

How Low Carb Diets Affect Oral Health

low carb dietsHave you been considering a low carb diet? A low carb diet is not eating any grains, flour and bread.  Many times you cannot eat fruits either. Low carb approaches to weight loss have been proven successful to help lose weight but how do they affect your oral health?

Low carb diets are good for your teeth and gums.  Sugar promotes disease causing bacteria in the mouth.  Low carb diets are bad for your breath. This is because low carb diets begin the process of ketosis in your body.  This process can cause bad breath.  To read more about low carb diets and how they affect your oral health, read the full article from 90210 dentist here: How Low-Carb Diets Affect Oral Health | Dr. Kevin Sands.

Breakfast Myths

breakfast mythsBreakfast means many different things to many different people.  Some people may grab a quick cup of coffee or a granola or protein bar for their commute to work.  Others may sit down to a big breakfast of eggs, bacon, pancakes and whatever else sounds good that day. Many people skip breakfast altogether. But how does eating breakfast, or not, really affect weight loss, energy and appetite throughout the day?  Some research from the Mayo Clinic discusses some of the biggest breakfast myths.

  1. Breakfast is essential for weight loss. This is a myth.  Recent research has found that breakfast doesn’t have a direct effect on dropping pounds.  A study of 300 overweight individuals was divided into groups. One group was told to eat breakfast and another group was told to miss the meal.  After tracking weight for 16 weeks, those who had eaten breakfast didn’t lose any more weight than those who didn’t.
  2. Don’t eat boxed cereals. This is a myth.  Yes, you should skip the sweetened cereals that have no nutritional value. But studies have found that eating whole grain cereal can lower cholesterol.  Choose cereals with oat and barley mixes and keep an eye on the cholesterol levels.
  3. Eat a meal before your a.m. workout. This partly true.  The whole truth is that food will increase your energy, but you need to consider your activity. Eating a breakfast will give you more energy if you are going to be involved in physical activity and it may motivate you to move.
  4. Eating breakfast will help you to eat less later in the afternoon. This is also a partial myth.  Eating breakfast is not guaranteed to reduce calorie intake in the afternoon, but it does release chemicals to the brain and can also steady glucose levels.  Eating foods high in protein will also help to reduce food cravings and overeating later in the day.
  5. Breakfast is the most important meal of the day. Myth. The reality is that you shouldn’t concentrate on just one meal, but on what you eat over the course of the day. Weight loss isn’t necessarily tied to breakfast habits.  Total calorie intake between all your meals is what matters.

The 5 Biggest Breakfast Myths|CNN

Your Diet May Impact Your Oral Health

With all the crazy fad diets and weight loss tips out there, you may be wondering which, if any, you should try in order to lose weight. But something you may not realize is the effect that these fad diets can have on your oral health. Dr Sameer Patel, Clinical Director at award-winning specialist dental and orthodontic practice, Elleven, offers his expert opinion on how each of these diets can impact your oral health.22854451-girl-measuring-hip-circumference-after-a-grueling-workout-isolated-on-white-background

The Juice Cleanse – The juice cleanse lowers calories but can cause insulin levels to peak and plummet. Over time, this will alter the structure of collagen in your body and affect your gums.  Soon they may not be able to hold your teeth in place. Also, the juice from fruits and vegetables has high acid content.  Acid can damage the enamel of your teeth and lead to tooth decay.

Low Carb – High Protein Diets – When you are not eating many carbs, your body breaks down fat instead.  This process results in your body going into a state called ketosis.  This can produce chemicals that can cause bad breath. Unfortunately, no amount of flossing and brushing can get rid of the smell.

Milkshake Diet – There are many different milkshake diets on the market. You know the ones where you swap two meals per day for a shake.  These shakes can have up to 18 grams of sugar per serving!  Too much sugar causes plaque buildup and tooth decay which leads to cavities.

Meal Replacements – Diet plans that offer readymade, calorie controlled, meal replacements often take the fat out but add extra sugar and salt for flavor.

Raw Food Diet – Only eating raw foods such as fruits and vegetables, and nuts and seeds, seems like a really good way to keep your body healthy.  But, unfortunately, your oral health can really suffer.  Even though fruits and vegetables are made up of natural sugars, these sugars will still cause the acid in your mouth that effects your enamel and leads to tooth decay.  Nuts and seeds are small and sticky and can get trapped between teeth. The longer debris stays stuck in or between teeth the more bacteria grows.

How Your Diet Impacts Your Oral Health | Female First