When I read that this month’s issue of Cancer Epidemiology, Biomarkers and Prevention compared the incidence of pancreatic cancer in Singapore residents who consumed sweetened soft drinks as to those who drank fruit juice, I took note!
I always do when the words “pancreatic cancer” are floated before me, because my brother had pancreatic cancer and died a pretty horrific death just three years ago. Needless to say, the topic is near and dear to my heart.
The study concluded that, “Regular consumption of soft drinks may play an independent role in the development of pancreatic cancer.”
Thankfully, I’m not hooked on soft drinks, however … what about sugar?
The US dietary guidelines suggest that no more than 10% of our calories should come from simple sugars or alcohol. Based on a 1600 calorie day, my sugar intake shouldn’t be more than 160 calories worth.
I noted that the Nutrition Facts Labels on our foods note the amount of calories and calories from fat, but not the amount of calories from sugar. How to figure it out? Ask an expert!
I turned to Marion Nestle, Paulette Goddard Professor in the Department of Nutrition, Food Studies, and Public Health and Professor of Sociology at New York University. Her degrees include a Ph.D. in molecular biology and an M.P.H. in public health nutrition. Marion is the author of numerous best-selling books including What to Eat and Food Politics, both of which are a must read!
Here’s what expert Marion Nestle, Ph.D. had to say:
“Sugars have about 4 calories per gram. A teaspoon of sugar has about 4 grams. Ten percent of your 1600 calories is 160. 160 divided by 4 gives you a nice round upper limit of 40 grams or a total of 10 teaspoons.
What can you do with that? Not much. One 12-oz soda takes care of all of it and one of those tiny things of fruit-flavored yogurt takes care of half.
Your muffin has 9 grams of sugar–almost one-fourth. You get to eat 4 of them before you go over the limit.
This is why we boring nutritionists are always advising eating real, not processed, foods. You can always add your own sugar and it will usually be much less than manufacturers add.
And if you could figure out a way to add in a few hundred calories worth of activity, that would leave room for more.
In the meantime, a little goes a long way.”
Thank you Marion Nestle, Ph.D.!!! Lesson learned!!! And yes, I’ll up my exercise as soon as it stops snowing!!!
Hungry for more of what Marion Nestle has to say? Good! Go to www.foodpolitics.com, sign up for Marion’s RSS feed, read her blog, and order her books! Must reads if ever there were any!!!
More De-Lish Links!
100 Calorie Pancake (only 1 teaspoon sugar per pancake!)
Dysfunctional Chef: A VIDEO – featuring Janice Taylor (that’s me), getting down and silly in the kitchen!
Spread the word … NOT the icing!
Janice
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