Sugar gets the blame for many of our health issues. Should we avoid sugar? Are there good sugars and bad sugars? Our guest, Melissa Joy Dobbins is a registered dietitian and diabetes expert. She brings a common sense approach to eating well and says "if people with diabetes can have sugar, you can too!"
Melissa Joy Dobbins MS, RDN, CDE is known as The Guilt-Free RD® – "because food shouldn't make you feel bad!" As a dietitian and diabetes educator, Melissa helps people digest food and nutrition information so they can make their own well-informed food decisions based on facts, not fear, and ultimately – enjoy their food with health in mind. Melissa hosts the popular Sound Bites® Podcast where she interviews experts on a variety of topics ranging from fad diets to farming and delves into the science, the psychology and the strategies behind good food and nutrition.
Key points
- More than 1/3 of Americans are obese. People blame sugar consumption, but we've only slightly increased sugar consumption since 1989.
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- Sugar isn't the sole problem. Inactivity is an issue, too.
- Sugar is a simple carbohydrate
- Common sources of sugar are
- Sugar cane
- Sugar beets
- Corn
- Honey, table sugar, and high fructose corn syrup all have 16 calories per teaspoon and are nearly identical.
- The difference in the source of sugar is less important than the amount consumed.
- Doctors don't always have the facts on sugar.
- Should focus on nutrient-rich foods instead of sugar.
- Takes shame out of the conversation.
- Research shows kids drink more milk if it is flavored. Getting the nutrition is more important. It is like putting a little dressing on salad.
- Focus on what is nutrients are in the food and what things in it might you want to avoid.
- Doctors have implied power based on their position, but don't receive training in nutrition. They can unintentionally spread fear about food.
- People have to be in the driver's seat of their own health. There are no forbidden foods - have to pay attention and make a decision about what works best for you.
- Dietitians have significant on-going training and specialize in areas such as pediatrics or diabetes. People have to swim in their own lane of expertise.
- School lunches and snacks can be a source of food bullying.
- Things have changed over time in terms of what is encouraged for snacks at school.
- Now required to bring fresh fruit or vegetable for snack
- Challenging to avoid food waste if it all has to be fresh instead of apple sauce or raisins
- Doesn't avoid allergy issues
- Elitist - not everyone can afford or has access to produce
- How to think about sugar:
- Look at it from diabetes point of view.
- Consider a combination of simple carbohydrates (sugar) and complex carbohydrates
- Research doesn't support sugar creates hyperactivity
- Blood sugar doesn't spike and crash unless you have diabetes or reactive hypoglycemia
- Be aware how much sugar is in your food - but don't be afraid
- too many calories from anything will cause weight gain
- "hidden sugar" isn't really an issue
- feeds into a conspiracy theory about the food industry tricking us into buying food - look at the label
- people buy what tastes good
- "added sugar" label is confusing
- Snacks should fill nutrient and hunger gaps
- look at label to see what nutrients are in the snack
- we don't get enough produce
- use all forms of produce to get what we need: Fresh, canned, frozen, and dried.
- small cups of apple sauce or fruit are portion controlled
- chose based on your own needs and standards
Three tips to avoid food bullying:
- Food shouldn't make you feel bad. If you aren't feeling good about a food (or are uncertain) step back and think about your goals and standards
- Don't pay attention to the front of the package. Look at the nutrition label.
- Focus on nutrient-rich foods.
Links:
Sound Bites Podcast: https://soundbitesrd.com
Melissa on Instagram & Twitter: @melissajoyrd
Food Bullying Podcast's Facebook Page: https://www.facebook.com/foodbullyingpodcast
Food Bullying: How to Avoid B.S. by Michele Payn: http://foodbullying.com
Embrace Your Heart with Eliz Greene: http://www.embraceyourheart.com/
