-Sande P.

Combining protein with carbs and a little fat in each meal is the ideal way to keep you satisfied and your hunger in check between meals. Your breakfast selection is a good choice since it contains a balance of protein (17%), carbs (54%) and fat (29%). In addition it is very low in sodium a good source of fiber, Vitamins B2, B6, B12, selenium, and also contains Vitamin C, potassium, phosphorous, magnesium and manganese.

However, an egg contains saturated fat and is high in cholesterol a combination that could raise your total and LDL (bad) cholesterol levels and we know from research studies that high blood serum cholesterol levels are related to higher incidence of heart disease. Several studies point out that most people are able to regulate their body’s production of cholesterol from food, but there are the exceptions. Therefore, make sure you go for regular medical checkups and blood tests, as directed by your physician, to measure your lipid levels (TC, HDL-C, LDL-C and TG) so you can continue to enjoy your favorite meal without concern.

Why do manufacturers use sugar alcohols if they have side effects?

Although polyols can cause GI discomfort (gas, bloating) when consumed in excess, they serve a need. Sugar alcohols were one of the earliest artificial sweeteners created for diabetics so that they could include sweet tasting foods in their diets, reduce their caloric intake, and not feel deprived. They are used in low calorie baked goods, ice creams, pops, candies, throat lozenges, toothpaste, and gum and provide about 1/3-1/2 less calories (1.2-3 calories per gram) than regular sugar.

In addition, sugar alcohols have a slower rate of absorption which delays the feeling of hunger that occurs when sugar is rapidly absorbed. Another advantage is that sugar alcohols do not promote tooth decay.

Today, however, there are even more choices of sugar substitutes on the market, including one from the stevia plant that is an all-natural zero calorie sweetener and has no side effects. For those attached to the authentic taste of sugar there’s, Sun Crystals.  It’s an all-natural blend of stevia and pure cane sugar and weighs in at 5 calories per packet. It is heat stable and can be used in cooking and baking while pure stevia is currently being tested by manufacturers for possible inclusion in baked goods and other cooked recipes. All stevia sweeteners are available in packets to add directly to hot and cold foods and drinks.  The important thing is to read labels and find the sugar substitute(s) that works best for you.

I noticed that not all sugar free products contain the same ingredients. Are all sugar replacements essentially the same or are some better for me than others? Does it really matter what type of sugar replacement I choose?

When a food is marked “sugar free” it’s important to check the ingredient label to see what product is getting substituted. Although non-nutritive sweeteners, in general, have been deemed safe for consumption by the Food and Drug Administration (FDA) and backed by the American Dietetic Association (ADA), people may experience different sensitivities to one type of replacement or another.

There is one group of artificial sweeteners called polyols that contain “sugar alcohol”. You can recognize most of them because they end in the suffix “ol”.

Examples: sorbitol, erythritol, maltitol and xylitol (isomalt and hydrogenated starch hydrolysates break the suffix rule).

Polyols are not completely absorbed from the GI tract so, when consumed in excess (differs from person to person) amounts, they can cause GI discomfort or pain, excess gas, bloating or even diarrhea.

The calorie-free non-absorbable sweeteners that have been recognized by the FDA as safe when consumed in amounts up to the Acceptable Daily Intake (ADI) are: sucralose (Splenda), aspartame and neotame (NutraSweet), acesulfame potassium (Ace-K), saccharin (Sweet ‘n Low) and the newest addition, stevia (Truvia, PureVia, Only Sweet).

For the most part, they can be used as replacements for regular sugar such as white sugar, brown rice syrup and corn syrup that contain 4 calories per gram. However, heat and time can cause aspartame to lose its sweet flavor.

Ever notice how all of sudden those diet sodas become tasteless?

Manufacturers use different artificial sweeteners depending on their needs.

Does it make a difference if I eat sushi made with white rice or one made with brown rice?

White rice is what happens when brown rice is stripped of its color and nutrients during processing.

White is higher in calories and lower in nutritional content. Brown rice is a “whole grain” (bran, germ and endosperm are present) with vitamins, minerals, antioxidants and phytosterols.

An average four-piece white rice vegetable roll has 160 cal, 30 gms of carbs, 2.7 grams of fat, 260 mg sodium and .67 gms of fiber.

The brown rice version would give you all that plus an additional 2 grams of fiber, Vitamin K, Vitamin B6, potassium, magnesium, manganese and zinc.

On average, eating 4 pieces of sushi with brown rice would cover one serving of whole grains (3 a day are recommended).

*When purchasing rice in the supermarket, remember, keep an eye out for the Whole Grain Stamp on the front of the package.

How do I know if I should be taking a vitamin and mineral supplement or not?

The simplest way is to keep a list of what you are eating each day for one week. When the week is up, read it over and ask:

Does my daily list include fresh fruits, vegetables, grains, non-fat or low fat dairy products, lean meats, chicken or fish (especially those high in omega 3 fatty acids)?

Am I eating whole grains or just processed white flour and sugary foods?

Are the fats in my diet from healthful sources (avocado, olive, peanut, walnut, soybean, canola or safflower oil)?

You will have a good idea of what your diet consists of and whether it may be lacking important vitamins and minerals.

How is your energy level, appetite, weight, mood, sleep patterns? If you are not feeling right, check with your doctor, you may have a vitamin or mineral deficiency. She (or he) is the go-to person to check your blood and urine levels to best determine your nutrient, vitamin and mineral levels.

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Q: Cherries, grapes and watermelon are my go-to summer fruits. But I hear they’re pretty high in sugar and should be limited. Should I avoid them?

A cup of cherries is 91 calories.

A cup of grapes is 62 calories.

A cup of watermelon is 37 calories.

If you limit your portion sizes, you can enjoy the taste of these sweet fruits and not miss out on their nutrients.

Of the three, cherries have the highest sugar content, but they also have the highest amount of fiber, protein and potassium.

Watermelon contains potassium, vitamins A & C, while grapes are a good source of vitamins C and K.

Their pretty and distinct colors are derived from their powerful antioxidants—beneficial properties that also help prevent damage to our cells and tissues which in turn protects us against various disease states.

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