Helpful swaps can be hurtful

Sorry I've been absent, I would like to post content more frequently, but ideas are not always forthcoming.  My topic today has to do with things that can seem to be healthier choices but when it gets right down to it may sabotage your efforts.  Because I am not about doom and gloom here, for each I am going to provide you with the problem and then a possible solution.

"Sugar free"
Americans consume an average of 156 POUNDS of sugar a year.  This is over a half pound PER DAY!!!  Because most sugar comes from foods that are high in calories and low in nutrition, it does seem logical to want to find a substitute.  Soooooooo folks who don't want to give up soda, candy, baked goods, etc turn to sugar substitutes.


The Problem
Almost all sugar substitutes are chemically manufactured and not derived from nature.  Depending on who you ask, they can cause a host of health problems, and create a false sense of security which makes some people justify overeating in other areas.  You know, the old "I'll have a triple cheeseburger, extra large fries.... and a Diet Coke."
Just because something is sugar free... doesn't mean that it is low in calories either.  Extra fat or other additives may be added to a food to make it more palatable than its full sugar counterpart.  Some folks will eat more of something just because it is sugar free.
And finally... these types of substitutions really don't do the trick when it comes to finding healthy replacements for bad foods.  In fact, staying with sweet food will just make you want MORE sweet food.

The Solution

• Find other sources of sugar that satisfy your cravings like fruit.  I know it's not a substitute for a hot fudge sundae, but sometimes we just want something SWEET.  Try some fresh pineapple, strawberries and other fruits will fit the bill.  This is the ideal answer to this problem, but I know it isn't always practical.  Most of us probably have some level of sugar addiction.  This stuff is great, it's hard to give up!
• If must use a sugar substitute, try to go as natural as possible.  Stevia, honey, agave nectar, and xylitol are plant based sugars that can be lower in calories or can be consumed without blood sugar spikes.
• My final suggestion would be to continue to eat those things that you love, just control your portions!

"100 Calorie"

In an effort to reduce our ever-expanding waist lines, food companies have decided to change their marketing strategies to provide lower calorie packs for junk foods that you already enjoy.

The Problem

Because these types of foods are typically high calorie to begin with... your 100 calorie pack may contain less than 15 tiny crackers or chips.  It may be only 100 calories, but will definitely leave you less than satisfied.  Given that situation, you're either going to eat MORE 100 calorie packs or move onto some other more substantial food and in that case you've just tacked an extra 100 on for the day.

The Solution

Find 100 calorie snacks that you LOVE and that are more substantial.  Tomorrow will be a list of snacks between 100 and 200 calories that will keep you satiated for a longer period of time.

"Low Fat"

The Problem 

First, your body does need fat to function.  Fats are important in moderation and especially the kinds that come from whole foods.  Many low fat foods are processed and have chemical additives and preservatives to help them maintain their full fat flavor.

The Solution

Check the labels - if the low-fat version of an item has 10 more ingredients than the full-fat version, go with the full-fat version and eat less!  This is especially true if the fat has a considerable amount of protein with it, as protein will help to keep you satisfied for a longer period of time.

"All Natural"

The Problem

All natural products are not necessarily healthy or low calorie.  Some may be the same product that you have always used, and were just relabeled for a slick marketing campaign.  Just because something says that it is all natural doesn't mean that it's better for you or that you could eat more than the original counterpart.

These products can still be high in fat, calories, and sugar even if they are derived from natural sources.

The Solution

Just read the labels and use discretion.  All natural chocolate chip cookies most likely contain the same sugar, calorie and fat content as their manufactured version.  It is a fine choice to take natural over the other, but it is still important to understand the facts behind the label and choose for the RIGHT reasons.

If you can think of any other confusing foods, please let me know!

Tomorrow I will be giving you a long list of lower calorie snacks that will keep you satisfied!