Are we aware of exactly how much sugar or glucose we consume when we eat something?
Even though our cells need sugar (glucose) to survive, consuming too much of it can cause numerous different health problems
As a physician dealing with patients who have diabetes among many other things, I discuss diet on a daily basis.
I tell them that DIET is the first level of treatment of diabetes; only after a perfected diet fails to control your glucose do we escalate the treatment to include medicines (oral hypoglycemic agents, OHAs).
So, my question to you – are you aware how much calorie is going down the hatch when you are devouring that cake?
Read on to find out!!
The treatment of diabetes starts with diet – and diet remains important even when the patient is on Insulin
This is just to highlight the importance of diet; diet never decreases in importance for a diabetic. Even when on insulin – in fact, even more so when on insulin, diet has to be watched.
For weight – watchers – aren’t we all watching our weight? – Watching the calories they are consuming is the single – most important activity besides increasing exercise.
Keeping in shape is today considered a necessity rather than a luxury!
While discussing diet with all such people, the obvious next question is – but how do I know for sure how many calories I am actually getting from an item in my diet?
This is the million – dollar question for everyone – and the reason why it becomes difficult to maintain a diet; at the end of the day, if you are not able to measure how many you are taking in, but feel that you are making a lot of sacrifices, and at the end you find the same result – persistently high blood glucose, or no change in weight – you are bound to feel frustrated.
People give up on diet for this reason, so what I am doing here is to give you some practical guidelines on identifying how many calories are there in an individual item of food.
The AHA currently recommends that men consume no more than 150 calories from added sugar per day, and women 100 calories.
Nutritionists strongly recommend against consuming more than 13 teaspoons a day.
How much sugar do chocolates and candy contain?
Various brands of chocolate bars
• Milk chocolate bar (44g) – 5.75 teaspoons of sugar
• Snickers bar (57g) – 7 teaspoons of sugar
• Milky Way bar (58g) – 8.5 teaspoons of sugar
• Marshmallows (100g) – 14.5 teaspoons of sugar
• Caramel piece (10g) – 1.7 teaspoons of sugar
• Dove chocolate bar (37g) – 5 teaspoons of sugar
• Starburst packet (45 grams) – 5.5 teaspoons of sugar
• Twix bar – 2.75 teaspoons of sugar
• M&Ms packet (45 grams) – 5.75 teaspoons of sugar
How much sugar do soft drinks contain?
• Coca cola (one can) – 7 teaspoons of sugar
• Red Bull (one can) – 7.5 teaspoons of sugar
• Lemonade (one glass) – 5.5 teaspoons of sugar
• Orange squash (one glass) – 2.5 teaspoons of sugar
• Hot chocolate (one mug) – 4.5 teaspoons of sugar
• Fruit smoothie (one glass) – 3.5 teaspoons of sugar
Here’s some information from Sugar Stacks:
A label can tell you there are 39 grams of sugar in your soda, but what does that much sugar look like?
The following gallery gives you information on how much sugar is in the usual beverages that we drink – with an unusual twist. What they did was to give readers a visual picture of the amount of sugar, they stacked up sugar cubes against each of the beverages, to give a better idea! Isn’t that cool!
Source: Sugar Stacks
How much sugar does fruit contain?
Fruits contain fructose, a type of sugar. Fresh fruit have no “added sugar”, but as you can see below, their levels of sugar range from 1 teaspoon per 100 grams in cranberries to 4 teaspoons in grapes.
*per 100 grams
Fresh fruit have no “added sugar”, but their levels of sugar range from 1 teaspoon per 100 grams in cranberries to 4 teaspoons in grapes
• Mangos – 3.2 teaspoons of sugar
• Bananas – 3 teaspoons of sugar
• Apples – 2.6 teaspoons of sugar
• Pineapples – 2.5 teaspoons of sugar
• Grapes – 4 teaspoons of sugar
• Lemons – 0.6 teaspoons of sugar
• Kiwi fruit – 2.3 teaspoons of sugar
• Apricots – 2.3 teaspoons of sugar
• Strawberries – 1.3 teaspoons of sugar
• Raspberries – 1 teaspoon of sugar
• Blueberries – 1.7 teaspoons of sugar
• Cranberries – 1 teaspoons of sugar
• Tomatoes – 0.7 teaspoons of sugar
How much sugar do cakes and desserts contain?
Cakes and Candies
• Carrot cake (1 medium slice) – 3 teaspoons of sugar
• Custard (1 medium portion) – 3.25 teaspoons of sugar
• Chocolate mousse (1 medium portion) – 3 teaspoons of sugar
• Cornetto (1 cone) – 3 teaspoons of sugar
• Fruit pie (1 medium portion) – 3.5 teaspoons of sugar
• Fruit cake (1 medium slice) – 5 teaspoons of sugar
• Muffin (one chocolate chip muffin) – 4.75 teaspoons of sugar
• Ice cream (1 scoop) – 3 teaspoons of sugar
• Rice pudding (1 portion) – 3.75 teaspoons of sugar
• Sponge cake (1 medium slice) – 5.5 teaspoons of sugar
• Swiss roll (1 roll) – 2.5 teaspoons of sugar