Code Word: Sugar

A considerable difference between today’s standard grocery foods and the foods our parents and grandparents grew up eating is sugar.  We can thank the introduction of High Fructose Corn Syrup (HFCS) into our diets in 1980 for a significant portion of the change as it has since become the leading sweetener in our food.  Initially this might not seem so appalling except that we didn’t stop using, or cut back on, our intake of refined sugar; we now consume both and in large quantities (all the more sugary sweetness). 

Since 1985 the standard annual consumption of HFCS has gone from 45 pounds per year to 66 pounds per year, per person.  If you combine this with the refined sugars we were already eating our annual sugar intake has gone from 128 pounds to 158 pounds per year, averaging 2-3 pounds of sugar eaten per week, per person! (page 128, "The Omnivore's Dilemma" by Michael Pollan)  When you consider that in 1890 the annual average sugar intake was 5 pounds per year aren’t you astounded?  Guess what also went up with our sugar intake?  Cancer, cardiovascular disease, Type II diabetes, obesity, and so forth. 

Thanks to Laura Dolson and her article titled “Sugar’s Many Disguises” you can easily decode the names of sugar hidden on the ingredient labels of your food.

Here is a list of some of the possible code words for “sugar” which may appear on a food label. Hint: the words “syrup”, “sweetener”, and anything ending in “ose” can usually be assumed to be “sugar”. If the label says “no added sugars”, it should not contain any of the following, although the food could contain naturally-occurring sugars (such as lactose in milk).

• Agave Nectar
• Corn sweetener
• Corn syrup, or corn syrup solids
• Cane Juice
• Dehydrated Cane Juice
• Dextrin
• Dextrose
• Fructose
• Fruit juice concentrate
• Glucose
• High-fructose corn syrup
• Honey
• Invert sugar
• Lactose
• Maltodextrin
• Malt syrup
• Maltose
• Mannitol
• Maple syrup
• Molasses
• Raw sugar
• Rice Syrup
• Saccharose
• Sorbitol
• Sorghum or sorghum syrup
• Sucrose
• Syrup
• Treacle
• Turbinado Sugar
• Xylose

In addition to its various names sugar can be found in just as wide of a variety of products.  Specifically HFCS can be found in many cereals, candy bars, Power Bar, breads, sodas, stuffing, ketchups, miracle whip, cough syrups, Cool Whip, Yoplait Yogurts, Claussen pickles, Mott’s applesauce, ice creams, syrups, salad dressings, marinades, Oscar Meyer Lunchables, and so much more.  (Click here to see a list – a little outdated but worth a look)

A bit overwhelming isn’t it?  To balance it out HERE is a list of foods that do not contain HFCS.

HFCS can also be found in organic foods (so long as it is grown organically) so it is important to read labels no matter where you shop and use your decoder to see what is hidden in your food.

Chicken & Bowtie Pasta

We had this for dinner last night along with a fruit salad of strawberries, banana and oranges ~ so yummy!

There was no specific recipe I worked from - just items I thought sounded yummy together.

Chicken Bowtie Pasta

 

1 Chicken Breast - pounded to about ¼ - ½” in thickness

2 Tb. Olive Oil

1 Tb. Soy Sauce

1 tsp. Steak Seasoning (Montreal Steak Seasoning or something like it)

1 pkg. Whole Wheat Bowtie Pasta

6 oz. Fresh Mozzarella (preferably soft), cubed

2 c. Sliced Mushrooms

¼ c. Diced Onions

1 tsp. butter (I use Earth Balance Organic Buttery Spread)

2 Roma Tomatoes – diced

2 Cloves Chopped Garlic (or 1 tsp. pre-chopped/minced garlic)

¼ c. Olive Oil

2 Tb. Balsamic Vinaigrette

Cook pasta according to package directions.  

In a small bowl combine chopped garlic, ¼ c. olive oil and balsamic vinaigrette – mix together and set aside.

Preheat grill or pan to med-high heat.  In a Ziploc back combine 2 Tb. olive oil, soy sauce and steak seasoning and gently mix together – add chicken making sure to coat all sides.  Place chicken on a hot grill or in pan and cook for 3 minutes per side.  Remove, cut it into rough cubes and set aside.

While chicken is cooking sauté onions and mushrooms in melted butter until onions are slightly translucent - remove from heat.

Put cooked pasta into a large serving bowl.  Add in cheese, mushrooms, onion, tomatoes, chicken – mix together.  Pour garlic, olive oil, vinaigrette mixture over top and toss until noodles are coated. 

I would have liked to have added some chives but I was out so I’ll have to add them next time.

Why Organic?

First thing you should know right from the get-go is that I consider organic whole foods one of the key ingredients for eating nutritious and healthy.  Why?  It’s really quite simple; it is not healthy to eat foods that have chemicals that are literally toxic to your body.  There are other factors as well but for today this is where I am starting so, for the record, any recipes I post you can presume all ingredients are organic (though whether you make it that way is completely up to you). 

The downside to eating organic is that it does cost more.  Can you afford it?  Absolutely.  Any family on a tight food budget can work some important healthful organic items into it, it's just a matter of choices.  Often it is easiest to start by committing to purchase just a couple of items organically on a regular basis (might I suggest apples?) and then expand as you adjust your budget to the costs. 

Last year when I switched over to an all organic grocery list (there are still a few items not found at our local organic grocery store) two things happened; first – I do a much better job of planning out my menu each week since the organic grocery store carries mostly whole foods and not nearly as many convenient processed food.  I definitely need to know what I am cooking before going inside.  Having an organized menu for the week and a well thought out grocery list means I am not tempted to buy non-list items and this saves me money.  Second, the local natural and certified organic grocery store (PCC is my preferred store) doesn’t have all the sale hype extras that lure you in to buying more than you intended.  When I am in PCC I feel like I can focus on my list and not be distracted by the next best deal on food with no nutritional value, and this too saves me more money.  

“I like to say, “pay more, eat less.” There’s no escaping the fact that better food—whether measured by taste or nutritional quality (which often correspond)— costs more, usually because it has been grown with more care and less intensively. Not everyone can afford to eat high-quality food in American, and that is shameful; however, those of us who can, should. Doing so benefits not only your health (by, among other things, reducing your exposure to pesticides and pharmaceuticals), but also the health of the people who grow the foods as well as the people who live downstream and downwind of the farms where it is grown.”   Michael Pollan, Sustainable Eating & Nutrition

I was curious to see how my food bill was impacted by “going organic” and after tracking my spending for a few months I was surprised, though I shouldn’t have been, to see that my food bill actually went down a little.  Obviously better planning on my part and far fewer impulse buys makes it affordable for me to eat healthier.

Not ready to go all organic?  No problem!  Here are a few links that highlight which food items really ought to be eaten organic and how to eat organic on a budget:

• 7 Foods So Unsafe Even Farmers Won’t Eat Them*

• MSN Organic on a Budget

• 17 Tips For Buying Organic Food On The Cheap

 

*Having a hard time finding jarred tomatoes? Here is a link that gives some alternatives to canned tomatoes and avoiding BPA as a result.