SUGAR the Bitter Truth - WORSE Drinks in Great Britain - UK
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| Many of us have no idea that fruit juice can be as sugary as Cola |
Do you drink RED BERRY COOLER from one of the UK's most successful Coffee shops? if you do, you are consuming 108% of your RDA for sugar in just ONE DRINK!
What about the old famous well known "Natural" BLACKCURRANT Squash? if you do, you are consuming 60% of you RDA for sugar in one hit! it is the equivalent of eating 13 Oreo Chocolate biscuits.
► Would like to know more... read on!
Over the years we hear different things about Health and
Nutrition and later on scientists/doctors realize that they were on the wrong
path, misleading a few people and everything starts all over again, new
researches, new diets, new theories and WE never know what is going on, what is
right or wrong.
People used to say that caffeine is diuretic other
researches says that you are going to pee what you drink so it doesn’t matter
what it is and so on...
Let me explain something first
► FAT in the 80's
In the 80’s Fat was the bed guy and everyone were into Low
Fat Diet, the governments was telling people to drop from 40% to 30%. (that is
when the FAT FREE Products Phenomenon started, fat free cakes, fat free this,
fat free that – Fat FREE really? Let’s eat the whole box…). Then years later
they realized it wasn’t quite like that as Metabolic Syndrome, Obesity,
Non-alcoholic Fat Liver Disease, and Cardiovascular Disease ALL went way UP!
Like the Americans say “it ain’t the fat”. Some controlled studies even tried
as low as 20% with almost 50.000 fifty thousand women taking part, and after
nearly 8 years, the women only lost 1.9Kg and there was no difference in cancer
nor CVD.
► CARBS
Then… Carbs was the bed guy and now everyone still thinks
that cabs makes you fat. Another
controlled clinical trial comparing a Low Fat Diet vs Low Carbs Diet
surprisingly it didn’t work either. During the first 3 and 6 month the Low
Carbs group lost more than the Low Fat one but at the 12 months mark there was
not much difference between the two groups as the Low Carbs groups started to
put the weight back on – again, like the Low Fat in the 80’s everyone were
disappointed with the results as it was not quite simple either as there are
different types of carbs right!?
NOWADAYS
In the past 5+ years NEW researches has turned their heads
towards SUGAR but not any sugar. We are talking about High Fructose Corn Syrup
(invented in 1966 in Japan) and fructose itself!
But remember one thing. Don’t just think sugar as just the
“white stuff” in your drinks. Think carbs as well - CARBS is sugar – all carbs
that you eat will turn into sugar – Glucose.
Fructose is everywhere, in everything we eat and drink. It
is almost 200% sweeter than sugar (table sugar / cane sugar / Sucrose) (Glucose
is only 74) (Lactose/Milk 15) and you would think they would use less, wouldn’t
you? wrong, they use MORE! Another problem is that it is very cheap, that is
why they use it in everything. You will find it in bread, buns, BBQ sauce, ketchup,
“processed food”, ready-made meal, and where you would expect to find it –
DRINKS!
The Food supply has been adulterated, contaminated, poisoned
with this cheap stuff. Remember in the 80’s Low Fat food, well they had to ADD
sugar to make it test good. Yes it was low in fat but it was full all sugar and
HIGHER in CALORIES.
Today, it still the same case, low fat food doesn't test good, it
is like eating paper that is why they have to add loads of sugar (and salt) due to
palatability but making the low fat products sometimes “higher in calories” AND
lower in fibre which is another KEY problem.
Depending WHERE you store FAT can be a predictor of HEALTH risk > Where do you store your? read here
Problems
► Fructose does not suppress ghrelin (hunger hormone) –
You take loads of Calories and you end up eating even more later = more
calories intake
► Acute Fructose ingestion does not stimulates Insulin –
if insulin doesn’t go up, laptin doesn’t go up, if laptin doesn’t go up, our
brain doesn’t see that we ate, therefor we EAT MORE = more calories intake
► An even WORSE problem is that Hepatic Fructose metabolism is
different and chronic fructose exposure promotes Metabolic Syndrome <-- sound bad doesn’t it? well, it
is…
If you take the same amount of glucose and fructose, then
once in the liver fructose metabolize differently. A very little amount turns
into fat (normal process), however taking the fructose load, same calories as
glucose, about 30% from fructose turns into fat.
Dr R Lustig words “when you consume fructose, you are not
consuming a carbohydrate, you are consuming fat…” he also says “you talk about high fat diet, a
high sugar diet is a high fat diet”. Remember, it all comes down to how it is
metabolised in the liver!
That's why Low Fat Diet during the 80’s didn't work!
The chronic fructose exposure raised “de novo lipogenesis” (in common words – new fat making), raised triglycerides and free fatty acids in just 6 days of trials.
Probably you are thinking “it can’t get any worse”, wrong
again!
Chronic Fructose exposure and Chronic Ethanol Exposure share
8 out of 12 problems
> Hypertension
· > Myocardial Infarction
· > Dyslipidaemia
· > Pancreatitis
· > Obesity
· > Hepatic Dysfunction
· > Fetal Insulin Resistance
· > Habituation, if not ADDICTION
> Metabolic Syndrome!
Why? Because Ethanol and Fructose does the same thing in the
liver, they both metabolize the same way. You just don’t get drunk in fructose
like you do with Ethanol. By the way both come from the same place! Where? Come
on… sugar cane, sugar, you ferment sugar!
You know the term BEER BELLY!
what about SUGAR
what about SUGAR
Believe me, I am writing the very basic of the basic here,
it is much more complicated than this and loads worse too.
“When God made the
poison, God packaged it with the antidote”.
Fructose is the
poison, Fibre the antidote
Where there is fructose in nature there is way more fibre!
Remember fibre is the key.
Have you seen sugar cane? It is like a stick! I used to have
it in my garden in Rio and from time to time I used to chew on it. Do you have
any idea how hard it is? A study from the early nineteen hundreds with sugar
cane workers showed they were really healthy and lived longer compared to the
sugar executives who used to eat the processes products.
EAT YOUR CARBS WITH FIBRE!
That is why fruit is ok!
Remember I said it gets worse?
Here it is, Baby’s Milk – Formula. 43.2% Corn Syrup solids
and 10.3% sugar – sucrose (by the way Cola is 10.5% sucrose), earlier the kids
have it, later they will crave it. More the pregnant women have it, more it
gets across, changing development programming even before the kids are born.
You won’t dream in given a kid a beer, but a lot of people
don’t think twice in given a bottle of soft drink or just don't read the labels! But they are the same, same
dose, same mechanism in the liver. Fructose is Ethanol without the buzz. By the
way, this is Dr R Lustig words not mine…
Last but not least,
it is not just about the drinks, high fructose corn syrup is in most things we eat nowadays. You can find it in some types of bread, cereals, condiments, sauces, dairy and in the most obvious places like sweets, biscuits, cakes, fast food, microwave meals/ready-meals, salad dressing and even cough syrup.
Last but not least,
it is not just about the drinks, high fructose corn syrup is in most things we eat nowadays. You can find it in some types of bread, cereals, condiments, sauces, dairy and in the most obvious places like sweets, biscuits, cakes, fast food, microwave meals/ready-meals, salad dressing and even cough syrup.
SUGAR IN OUR DRINKS –
Ballooning Waistlines
A single serving of so-called healthy fruit juice has been found to
contain the same amount of sugar as three-and-a-half doughnuts or 13 hobnob
biscuits.
Exclusive research for Mailonline has revealed that a single 250ml
serving of white grape juice contained the same amount of sugar as four Krispy
Kreme glazed doughnuts.
Until recently, we thought the 'bad' drinks were those such as Coke and
Pepsi, while orange juice was an easy way to get one of our 'five a day'. But the goalposts have shifted. More and more experts are warning that
sugary drinks in any form are largely to blame for our ballooning waistlines.
229
calories - 0.6g fat - 51g sugar
SUGAR EQUIVALENT > 13 McVities Hobnob biscuits
EXPERT VERDICT: This drink is almost as sugary pound for pound as Coke, and it contains more calories than a can of Coke!
EXPERT VERDICT: This drink is almost as sugary pound for pound as Coke, and it contains more calories than a can of Coke!
But because
it's juice it's okay, right? Wrong.
Fructose
sugar is found in high quantities in fruit juice and excessive consumption is a
primary cause of diabetes, high blood pressure and heart disease.
It doesn't
matter if it's juice or Coke, concentrated liquid sugar is bad - full stop.
215 calories - 0g fat - 52.6g sugar
SUGAR EQUIVALENT > 13 Oreo Chocolate biscuits
EXPERT VERDICT: Good old Ribena. Made in the UK with real
blackcurrants. Healthy? No. Drinking this 500ml bottle of Ribena gives you 60
per cent of your daily amount of sugar in one hit.
WORST SMOOTHIE
INNOCENT POMEGRANATES,
BLUEBERRIES & ACAI SUPERFOOD SMOOTHIE (250ml)
171
calories - 0.5g fat - 34.3g sugar
SUGAR EQUIVALENT > 3.5 Krispy Kreme Original Glazed Donuts
EXPERT VERDICT: This (not so)
Innocent smoothie has almost 30 per cent more sugar per 100ml than Coca-Cola,
and is the most sugar-rich smoothie on the market.
WORST FIZZY DRINK
BURGER
KING SUPER SIZE COKE
WORST COFFEE
STARBUCKS
VENTI WHITE CHOCOLATE MOCHA WITH WHIPPED CREAM
613
calories - 25.8g fat -
SUGAR
EQUIVALENT > 10
bowls of Nestle Golden Grahams
EXPERT VERDICT: The name says it all really. This Starbucks coffee manages to pack in 74g of sugar, 613 calories and 26g of fat (a third of a woman's recommended daily intake and a quarter of a man's).
EXPERT VERDICT: The name says it all really. This Starbucks coffee manages to pack in 74g of sugar, 613 calories and 26g of fat (a third of a woman's recommended daily intake and a quarter of a man's).
Let's take a moment to absorb that...That's a coffee with
more fat than a Big Mac and more sugar than 2 cans of Coke.
WORST KIDS DRINK
STARBURST
STRAWBERRY FLAVOUR MILK (400ml)
288 calories - 6.4g fat - 42g sugar
SUGAR EQUIVALENT > 11 McVities HobNob Biscuits
EXPERT VERDICT: Don't let the fact that this is a milk drink fool you into
thinking this drink is healthy. This oversized beverage has double the sugar content
of semi skimmed milk as well as a host of E number additives.
At
10.5g of sugar per 100ml, this drink is as sugary as Coke, and for a supposedly
'school friendly' healthy kids drink, that's bordering on criminal.
WORST MILKSHAKE
BURGER KING LARGE CHOCOLATE
MILKSHAKE
612 calories - 12g fat - 102.4g sugar
SUGAR
EQUIVALENT > Tesco
Strawberries And Cream Tart (serves 4 people)
EXPERT
VERDICT: This
is officially the highest sugar content drink in the UK, and the only drink to
break the 100g sugar barrier to boot.
To put 100g of sugar in perspective, that's over 20
teaspoons worth. Can you ever imagine adding that to your morning coffee?
The drink also packs a hefty calorie punch, coming in at 612
calories; the equivalent of 2 extra cheeseburgers with your meal.
WORST WATER
THIS WATER PURE SQUEEZED LEMON & LIMES (250ml)
96 calories - 0g fat - 21.3g sugar
SUGAR EQUIVALENT > 2 Kellogg's Chewy Marshmallow Rice Krispies Bars
EXPERT
VERDICT: This Water is the water not to drink! Imagine
taking a glass of water, pouring in four teaspoons of sugar, and still calling
it water...doesn't make sense right?
It takes the biscuit that this water is advertised as water,
but only has 20 per cent less sugar than a full fat Coke.
WORST ENERGY DRINK
ROCKSTAR PUNCHED ENERGY & GUAVA (500ml)
335 calories - 0g fat - 78g sugar
SUGAR EQUIVALENT > 20 Maryland Chocolate Chip Cookies (whole box)
EXPERT VERDICT: This fruit flavoured energy drink has
40% more sugar per 100ml than Red Bull, which in turn is sugarier than Coke. Making Coke look like the good guy for
once is hard, but Rockstar manages it with ease. That stack of biscuits is just under an
entire pack of Maryland cookies.
WORST FRUIT JUICE
SUN GROWN PURE WHITE GRAPE JUICE (250ml)175 calories - 0g fat - 42g sugar
SUGAR
EQUIVALENT > 4
Original Glazed Krispy Kreme Donuts
EXPERT
VERDICT: This
fruit juice is one of the most highly concentrated sugar drinks of all the
drinks we analysed. If you're shouting at the screen "But it's a fruit
juice", then you've got it all wrong...
It
doesn't matter where the sugar comes from.
It matters that these sugars are
pounding your liver without the fruit's natural fibres, which usually act as a
barrier to stop the bombardment.
WORST SPORTS DRINK
LUCOZADE SPORT ELITE ORANGE (500ml)
195 calories - 0g fat - 40g sugar
SUGAR
EQUIVALENT > 2
Walls Magnum Classic Chocolate Ice Creams
EXPERT
VERDICT: We
know sports drinks are supposed to contain sugars to replace what is lost
through sweat.
But this Lucozade Sports Elite prides itself on containing
'40 per cent more fuel for Matchday'.
In reality, that means more sugar, nearly 10 teaspoons of
the stuff to be precise.
Drink this 500ml bottle will give you a bigger sugar hit
than swilling down a can of Coke.
And don't be fooled by the research and the elite athlete
sponsorship, the most recent research on the efficacy of sports drinks (by the
BMJ) shows their benefits to be patchy at best.
As a rule of thumb, unless
you're doing high intensity sport for more than an hour, water is the best
thing for you.WORST ICED FRUIT DRINK
COSTA MASSIMO RED BERRY COOLER
409
calories - 0.6g fat - 97.1g sugar
SUGAR
EQUIVALENT > 16
Nature Valley Oats & Honey Granola Bars
EXPERT
VERDICT: See
those 16 Nature Valley breakfast bars? That's how much sugar is in this
supposedly healthy looking fruit drink.
Slurp this drink down for breakfast on
your way to work and you'll have consumed 108% of your RDA of
sugar.
WORST ICED COFFEEEAT LARGE MOCHA CHILLER
580 calories - 19.1g fat - 90.5g sugar
SUGAR
EQUIVALENT > 8
Twix Caramel Slices
EXPERT
VERDICT: Another
coffee on the list, this time from EAT, that should come with a health warning
every time it's ordered.
This behemoth contains 90g of sugar, that's 21 teaspoons of
the white stuff, alongside 580 calories, the equivalent of a McDonalds Quarter
Pounder with Cheese, and then some!
To get the same sugar hit from Coca
Cola you'd have to drink two and half cans of the Brown Doctor. Madness!
WORST SPORTS RECOVERY (PROTEIN) DRINK
FOR GOODNESS SHAKES MILK CHOCOLATE SPORTS
RECOVERY DRINK (475ml)315 calories - 5.4g fat - 50.3g sugar
SUGAR EQUIVALENT > 15 Tesco Ginger Nut Biscuits
EXPERT
VERDICT: What could be better than a post recovery protein drink? Quite a
few things, actually!
Sugar wise, this drink is only a fraction less sugary than
Coke, but coming in such a large size, it manages to give you over 50g of
sugar, more than half an adult's daily amount in one hit.
This sports drink also has more calories than a Mars Bar.
WORST HOT CHOCOLATE
STARBUCKS VENTI SOY VANILLA SPICE HOT
CHOCOLATE
540
calories - 7g fat - 80g sugar
SUGAR
EQUIVALENT> 5
Kellogg's Strawberry Pop Tarts
EXPERT
VERDICT: You
know when you're ordering a large hot chocolate that it's an indulgence, but is
it really fair of Starbucks to take it this far?
Guzzling down the 80g of sugar in this drink is equivalent
to munching that stack of Strawberry Pop Tarts, generally considered to be one
of the unhealthiest breakfasts ever produced.
Drinking this sugary monstrosity jacks your blood sugar up
and results in strain on your liver and kidneys, the creation of new fat
molecules and perhaps worst of all, the sugar lull after the initial hit makes
you want to eat more!
A very simple advice > CHECK THE LABEL < before you buy!
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Thank you for reading
Rodrigo Peres
Nutritional Consultant
Personal Trainer
Coach
RodrigoPeres.com
Reference
Dr R. Lustig
M.D.
Dr. Sebastian Winckler
Andrea Garber Ph.D., R.D.
Mailonline
Dr. Sebastian Winckler
Andrea Garber Ph.D., R.D.
Mailonline
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