Be a Sugar Detective

 

In addition to looking at the ingredient list for added sugar, check the grams of sugar per serving size on the nutrition label. Divide the grams of sugar by 4 and you can determine how many teaspoons of sugar are present in a single serving.

Sugar is added to many, many pre-packaged foods. You might not guess that there is sugar in your blue cheese dressing, your soup or your pasta sauce.

Never assume any processed food is sugar-free until you verify for yourself.

 …Read More »

Ask Gale: What Is a High-Fat Diet?

In 2014 and early 2015 when we were working on refining what would become the book “Become a Fat-Burning Machine,” the medical community defined a “high-fat diet” as a diet that contains over 30 percent of the calories as fat. (See reference below.) Even when the book was published in late 2015, people were still on the bandwagon that touted low-carb and low-calorie diets as the optimal solution for weight loss and good health.

Wow, a lot has changed in the last two years!

Now, it is mainstream knowledge that diets high in sugar and refined carbohydrates are contributors to obesity,…Read More »

What are the Differences Between Paleo, Keto and Fat-Burning Machine Diets?

 

I know the differences between different diets can be confusing. I thought the easiest way to look at the differences between three of the most popular eating plans is to put them on a chart.

The food category is the left column of the chart, then each eating program is across the top of the chart. The differences between each eating program is marked by allowed, excluded (or not allowed) and limited.

You will notice the only item on the chart that is excluded from the Fat-Burning Machine program is sugar. There are six other categories that are considered limited. Let me…Read More »

How to Enjoy Thanksgiving Without Eating a Cup of Sugar

 

The Thanksgiving meal is a wonderful time to enjoy family and friends. The social aspects of the day are certainly most important – much more important than consuming large and uncomfortable quantities of food.

Participants in my Fat-Burning Machine class were shocked to know that people eating a typical Thanksgiving meal will consume nearly a cup of sugar.  A cup! They were also surprised to know that with some modifications, they could still enjoy wine, pie and whipped cream.

I’m attaching a chart below that details the amount of fat, carbohydrate, sugar, protein and calories in a typical Thanksgiving meal. Below the…Read More »

Yogurt Labels – How You can be Mislead by Serving Size and Calories

 

In a previous post I compared two yogurt labels, different brands, where both serving sizes were 1 cup. One of the yogurts had nearly seven teaspoons of sugar in it!

In today’s post, I want to compare three yogurts from the same company – Dannon. The first yogurt is the Activia fat-free blueberry flavor, the second one is the plain whole milk, and the final one is whole fat plain Greek yogurt.

The first thing I find incredibly annoying and misleading is that the serving size for the Activa is 4 ounces, while the other two yogurts have serving sizes of…Read More »

Food Labels can be off by 20 Percent

 

If you once were, or still are, a calorie-counter you may be surprised to know that food labels are allowed to be off by as much as 20%. The U.S. Food and Drug Administration’s Nutrition Labeling Guide notes that for calories, sugars, total fat, saturated fat, cholesterol and sodium, food manufacturers are considered in compliance if they are within 20% of the value shown on the label.

For example, if you select a packaged snack that contains 100 calories – that snack could contain up to 120 calories and still be within federal labeling guidelines. A 150-calorie snack could contain…Read More »

HOW much sugar has been added to that yogurt? Nearly 7 teaspoons in a cup?!   

 

I went to a breakfast buffet this morning and like normal, I read the labels on two containers of yogurt. The one on the left is non-fat plain. The one on the right is full-fat honey flavor.

The one on the left has 6 grams of sugars in a cup. Those sugars come from milk’s naturally occurring sugars – lactose. The one on the right has a whopping 33 grams of sugars. If we pull out the 6 grams of naturally occurring sugars in one cup of plain yogurt, that means 27 grams of sugar has been added to the honey…Read More »

Q: Evidence is strong, do not consume sugar drinks. Is diet soda a better choice?

 

A recent Facebook discussion raised a good question. One of the Fat-Burners, Brad, that took my accelerated class asked me to comment.

Q:  Evidence against full-sugar drinks is strong, consistent and universally negative. Evidence against diet sodas is weak, inconsistent and more reputable sources always say, “more research is needed.” If you have to drink soda, diet is probably the better choice. Is this true?

A: Great question! With any food study, there are always confounding factors. What I mean by that is when people consume any artificial sweetener (AS) there is variation in which sweetener is used in the study…Read More »

Sugar increases non-alcoholic fatty liver disease

 

People that consume little to no alcohol can still get fatty liver disease. Non-alcoholic fatty liver disease (NAFLD) is a term for a range of conditions that result in too much fat stored in liver cells. One of the most serious forms of the disease is non-alcoholic steatohepatitis marked by liver inflammation that can progress to scarring and irreversible damage. At the most serious stage, steatohepatitis can progress to cirrhosis and liver failure.

In a University of Surrey study, researchers looked at two groups of men – one group with low levels of liver fat and a second group that had…Read More »