Anyway if you don't want my advice that's fine. I'm just trying to help!
Anyway if you don't want my advice that's fine. I'm just trying to help!
Unless you are diabetic, 5g of sugar is virtually nothing. I get the difference between simple and complex carbs, but 20 calories won't even take conscious exercise clear out of the system.
The amount of sodium is definitely too high (often an issue with canned stuff) though. For those just looking to lose weight, it doesn't matter, but looking at the big picture health wise, I wouldn't go crazy with baked beans, and I would try to balance it out with increased potassium intake.
Personally, I advocate analysing calorie intake for a few weeks so you get a better idea of what you put inside your body. That mean the composition (type of carbs, fat and protein), and I'd argue more importantly, quantity. I really wouldn't worry about taking 5 portions of fruit *unless*, your diet is already near optimal (you are having *no desserts, sweets and junks AT ALL*) and you still need to cut 200-300 odd calories. That's more or less as much as you'll save going from 5 portions of fruits to 5 portions of vegetables on rough average.
In the Daily Mail article, the test subjects had 25% of the calories come from fructose. Assuming a 2000 calories diet, that's 500 calories of fructose/glucose. Or 125g of it. Amongst the fresh fruit listed on this table (http://www.reducetriglycerides.com/r...tose_fruit.htm), Banana about the worst (even though it's often recommended to grab one as quick refuel after a gym session). You'd still need to eat about 800g of it to get that number! A portion being about 80g, that's 10 portions of the most sugar rich fruit (excluding the dried fruits).
That's why I think that 5 portions of fruit is not likely to be the biggest issue. And unlike many sources of simple carbs, you'll get a fair share of vitamins and fibre, so you aren't really chewing empty calories. Veggies too, don't get me wrong, and they tend to be even lower in caloric content, so I am not saying it's bad advice. Just questioning if it is absolutely necessary to achieve the objective here. If your basal metabolic rate is much lower than average (I am talking 1000 calories here - and look at it this way, a 35 years old 5ft female weighing 80 pound, on average need more than that) you will probably get a lot of result just from cutting out all the junks and keeping your daily calorie intake in check.
And if you are really worried, just save the simple carbs before the exercise
Last edited by TooNice; 17-05-2011 at 02:45 AM.
IIRC the thinking is that about 15g of fructose is all your body can handle in a day. Which comes from 30 of sugar or 30g sucrose or 30g honey or 30g of corn syrup or about 2 pieces of fruit.
IMO fruit smoothies are definitely not a health food, more like a fructose syrup. You definitely should not drink your calories unless you want to gain weight. Really all your drinks should be calorie free.
Not sure where you are getting your figures from. 15g would be 60 calorie, you burn more calories sleeping for an hour! If your body needs 2000 calories to maintain the weight, and you are consuming 1500, you will lose weight even if you are eating 50g of fructose.
Solid, liquid, it's the content that matter. I'd say the main disadvantage of juice is the loss of fibre. There is another thing to say is that are we defining "healthy" simply calorie density / weight loss? Being in a healthy range weight wise is only one aspect of being healthy. That's exactly why we concern ourselves with too much sodium. Fresh fruits / juice are good source of vitamin, certain minerals and in some cases antioxidant (goes for certain honey too). Milk is a good source of calcium. On the balance, those I would not call them "unhealthy". Eat too much of it and like anything else you'll take in too much calories and gain weight, but I don't think that a banana, avocado and orange + 200ml of smoothie is going to make you fat unless you have an exceptionally low BMR, and/or the rest of your diet is pretty heavy.
I really don't buy that 15g is some kind of magic number, surely a figure as a percentage make a lot more sense? My diet is more or less 50% carbs, 30% protein, 20% fat (give or take). I can lose weight at around 2300 calories, which means that I would eat around 1150 calories in carb. I am quite sceptical that any more than 5.2% of fructose amongst my carbs intake would stop me from losing weight. Actually, scrap that, it simply didn't. I take 2 portions of fruit with my cereals in the morning, 2 portion worth of smoothie and 10g of honey during the day, and 1-2 portions worth of veg in the evening and lost weight just fine (and my last comprehensive health check came out excellent). What I did do was putting everything I eat on a kitchen scale and worked out the calories I was putting inside my body for a short period of time (after 2-3 weeks you'll start getting a relatively good feel of things).
Last edited by TooNice; 17-05-2011 at 11:00 PM.
Maybe 15g is a suggested amount, as what people used to consume before we all started getting fat and it's not about the calories here. IIRC (if i remember correctly)
and an antidote to all that: http://nutritionovereasy.com/2011/05...ears/#more-760
So, fructose can be very bad but you don't need to cut out all sugar.
Yeah that's unfortunate (the salt, not that I didn't mention it ), but I guess it's a feature of tinned food. What's unusual is that they're a high fibre, high protein, low calorie food.plus you didn't mention the 0.7g salt equivalent!
Interestingly I had some of this cottage cheese with my salad tonight. It has the same sugar as the beans (but without the fibre).
Don't get me wrong, I'm grateful for your views, that's why I thanked your post. It's just I was really curious about your views on baked beans. I'd also like to think that dozens of lurkers who read but don't post will be interested in both our views (and TooNice's).Anyway if you don't want my advice that's fine. I'm just trying to help!
So today I did a bit of googling and found this ... http://www.noweightgaincookbooks.com...than_sugar.htm
"High-fructose corn syrup" is ... an artificial additive ... you'll find ... in such products as ... baked beans".
What's also very interesting is that US baked beans have a very different recipe than UK baked beans (US BBs have have pork in them for a start !!). I wonder if the "bad press" is deserved for the US version, but perhaps not for the UK recipe.
Wikipedia has a lot to say on the different version as well as this.
The amount of salt in the baked beans is enought to get them off my shopping list forever. As for the sugar in beans, there is 10.3g sugar in a half can portion of baked beans.
The sugar is in Beans is listed as 'Sugar, Glucose-fructose Syrup', plus there will be fructose in the tomatoes used. Now sugar means sucrose which is converted to about 50/50 glucose and fructose after you eat it, so the same thing as High Fructose Corn Syrup as far as your health and therefore bad for me IMO. Glucose-Fructose syrup is the european version of HFCS, I don't think it's made from corn, but it's essentially the same thing and therefore a bad thing to me. Ironically they call it 'low sugar', I suppose that may be a matter of opinion. My opinion is that baked beans should be in the sweet section, there is no way a savoury food should have that much sugar.
I used to often eat a whole can of baked beans for lunch with bread and somethimes cheese (lots of salt and sugar in bread too btw) so that would be 20.6g sugar which means ~10g fructose and 3g salt just from the baked beans in my lunch. 3/4 the fructose and salt my body needs per day in just one ingredient of one meal. There I was thinking this was a healthy lunch, oh how wrong that is!
Info on Heinz Beans: http://www.mysupermarket.co.uk/sains...auce_415g.html
Here are some more, maybe more sensible, pages on fructose and sugar:
If you guys want a good protein healthy smoothie try this mixture:
some fresh fruit- strabs, banana etc.
2 t spirulina powder (green-blue algae)
2 t tahini paste
1t flaxseed oil
2t maple syrup
Looks like green swamp bile but tastes ok.
We are still going, eh ?
My new found solution :
Drink more water - preferably a cool room-temperature water and not direct from the fridge. This cancels out need to drink coke. Start with 8 glasses a day and increase upto 1 an hour for the time you are awake.
Unless it's diet coke, in which case there aren't any of note
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Having finally taken the time of watching that 90min videos, my views remain pretty close to the commentary in the links you've subsequently posted. In other word, 5g is still nothing, and even 50g is perfectly safe unless the rest of your diet is messed up. The guy hasn't refuted that it ultimately comes down to what goes in and out, so if you calorie count AND remain strict with yourself, you will not encounter the issue of overeating.
If I am in a hurry, I may starts my day with an apple or two, and it keeps me going until lunch. I usually have a banana after a gym session, and again, that's usually enough to keep me till the next meal. Could I get away with a carrot instead? [i]Maybe[/b]. But if my daily calorie deficit is in already in the 500-1000 region (back when I was trying to cut) it may not even be desirable to cut much more.
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