The Myth of Moderation Part 1: Sugar

Since embarking on this GAPS Diet adventure, the phrase I have heard most from people has been:

 

"Well, everything is ok in moderation."

 

What most people don’t understand is that if you’re eating the "typical American Diet," you’re not eating in moderation.  

 

I’ve attempted to make a 1 day menu plan for the average American. If this isn’t what you eat, great–maybe you’re above average. 🙂 The average American is buying bottled and packaged pre-made foods. They are not concerned about making homemade ranch dip or homemade spaghetti sauce (or homemade mayonnaise, for sure!). The average American eats fast food at least once a week, maybe a couple of times. 1/4 of Americans are eating fast food DAILY. This menu does not include fast food, it’s assuming that a person ate breakfast at home, at least made a sandwich for lunch, and ate dinner at home…And, it doesn’t even include the can of pop that the average American drinks daily.

Today I am going to show you the amount of added sugar. If you’re an average American and you believe that by eating 1 single ice cream cone in the evening, you’re eating sugar "in moderation," I want to show you the reality. Most packaged/bottled/prepared foods contain added sugar. Sugar that isn’t needed. Sugar that, if you were making these items homemade, you wouldn’t ever think about adding. 

 

Just scroll through the ingredients below and look for the words in red. I am focusing on monosaccharides (single sugars) and disaccharides (double sugars) in this article. Note that the body has to work extra hard to process disaccharides (like refined sugar, molasses, corn syrup and malt). Monosaccharides (like honey and sugar that occurs naturally in fruit) spike the blood sugar, but they are much easier for the body to digest (and when paired with the fiber that is in fruit, the blood sugar response is slower). 

 

Is the average American really eating sugar in moderation??

 

~~The Menu~~

Breakfast:  

Multi Grain Cheerios with 1% milk

Low Fat Yogurt

Coffee with Coffemate Nonfat Non Dairy Creamer

Lunch:

Tuna Fish Sandwich on Wheat Bread

Carrot sticks with Ranch Dip

Goldfish Crackers

Snack: 

Granola Bar

Dinner:

Spaghetti with ground beef & bottled sauce 

Caesar Salad

French Bread

Dessert: 

Skinny Cow Ice Cream Cone

 

 

~~The Ingredients~~

 

Multi Grain Cheerios:

Whole Grain Corn, Whole Grain Oats, Sugar, Whole Grain Barley, Whole Grain Wheat, Whole Grain Rice, Corn Starch, Brown Sugar Syrup, Corn Bran, Salt, Trisodium Phosphate, Distilled Monoglycerides, Canola and/or Rice Bran Oil, Color Added. Vitamin E (Mixed Tocopherols) Added to Preserve Freshness. 

Vitamins and Minerals: Calcium Carbonate, Zinc and Iron (Mineral Nutrients), Vitamin E (Tocopheryl Acetate), a B Vitamin (Niacinamide), Vitamin C (Sodium Ascorbate), a B Vitamin (Calcium Pantothenate), Vitamin B6 (Pyridoxine Hydrochloride), Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin Mononitrate), a B Vitamin (Folic Acid), Vitamin A (Palmitate), Vitamin B12, Vitamin D3.

1% Milk:

Lowfat Milk, Vitamin A Palmitate, Vitamin D3.

Yoplait Light Very Vanilla Yogurt:

Cultured Pasteurized Grade A Nonfat Milk, High Fructose Corn Syrup, Modified Corn Starch, Nonfat Milk, Kosher Gelatin, Aspartame (Phenylketonurics: Contains Phenylalanine), Natural Flavor, Potassium Sorbate Added to Maintain Freshness, Vitamin A Acetate, Colored with Turmeric and Annatto Extract, Vitamin D3.

Starbucks House Blend Ground Coffee:

Coffee, Ground, Latin America, House Blend, Medium

Coffee Mate Vanilla No Fat Non Dairy Creamer:

Water, Sugar, Partially Hydrogenated Soybean and/or Cottonseed Oil, and Less than 2% of Sodium Caseinate (a Milk Derivative) (Not a Source of Lactose), Dipotassium Phosphate, Disodium Phosphate, Mono- and Diglycerides, Natural and Artificial Flavors, Cellulose Gel, Cellulose Gum, Color Added, Carrageenan.

Chicken of the Sea Chunk Light Tuna in Water:

Chunk Light Tuna, Water, Vegetable Broth (Contains Soy), Salt.

Best Foods Mayonnaise:

Soybean Oil, Water, Whole Eggs and Egg Yolks, Vinegar, Salt, Sugar, Lemon Juice, Calcium Disodium EDTA (Used to Protect Quality), Natural Flavors.

Franz Cracked Wheat Bread:

Enriched Unbleached Wheat Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin and Folic Acid), Water, Crushed Wheat, High Fructose Corn Syrup, Yeast. Contains 2% or Less of Each of the Following: Wheat Bran, Vital Wheat Gluten, Salt, Vegetable Oil (Canola and/or Soy), Honey, Molasses, Raisin Juice Concentrate, Yeast Nutrient (Ammonium Sulphate), Dough Conditioners (Mono-Diglycerides, Sodium Stearoyl Lactylate, Ascorbic Acid, Azodicarbonamide, Monocalcium Phosphate), Calcium Propionate (Mold Inhibitor), Calcium Sulfate (Source of Calcium), Enzymes, Nonfat Dry Milk, Soy Flour.

Reeser’s Ranch Dip:

Sour Dressing (Nonfat Milk, Partially Hydrogenated Soybean Oil, Modified Food Starch, Tapioca Flour, Gelatin, Lactic Acid, Mono and Diglycerides, Sodium Caseinate, Propylene Glycol Monoester, Guar Gum, Citric Acid, Acetic Acid, Natural and Artificial Flavor, Potassium Sorbate to Protect Flavor, Carrageenan, Potassium Phosphate, Artificial Color), Mayonnaise (Soybean Oil, Water, Egg Yolks, Vinegar, Corn Syrup, Salt, Spice, Calcium Disodium EDTA to Protect Flavor), Salt, Seasoning (Hydrolyzed Wheat Gluten, Parsley, Dehydrated Garlic, Dehydrated Onion, Xanthan Gum, Potassium Sorbate, Guar Gum, Yeast Extract, Partially Hydrogenated Cottonseed and Soybean Oil, Natural Flavor), Vinegar, Modified Corn Starch.

Snack Pack Baby Peeled Carrots:

Carrots

 

Goldfish Crackers:

Unbleached Enriched Wheat Flour [Flour, Niacin, Reduced Iron, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid], Cheddar Cheese [(Pasteurized Milk, Cheese Culture, Salt, Enzymes), Water, Salt], Vegetable Oils (Canola, Sunflower and/or Soybean), Contains 2 Percent or Less of: Salt, Yeast, Sugar, Yeast Extract, Leavening (Baking Soda, Monocalcium Phosphate, Ammonium Bicarbonate), Spices, Annatto (Color) and Onion Powder.

 

Nature Valley Oats & Honey Granola Bar:

Whole Grain Oats, Sugar, Canola Oil, Yellow Corn Flour, Honey, Soy Flour, Brown Sugar Syrup, Salt, Soy Lecithin, Baking Soda, Natural Flavor.

Barilla Spaghetti Pasta:

Semolina (Wheat), Durum Flour, Niacin, Iron (Ferrous Sulfate), Thiamine Mononitrate, Riboflavin, Folic Acid.

Ragu Spaghetti Sauce:

Tomato Puree (Water, Tomato Paste), Soybean Oil, Salt, Sugar, Dehydrated Onions, Extra Virgin Olive Oil, Spices, Romano Cheese (Part-Skim Milk, Cheese Cultures, Salt, Enzymes), Natural Flavor.

93% Lean Ground Beef:

93% lean ground beef nmt 7% fat. Product of Canada, USA.

Kraft Parmesan Cheese:

Parmesan Cheese (Pasteurized Part-Skim Milk, Salt, Less than 2% of Enzymes, Cheese Culture, Cellulose Powder to Prevent Caking, Potassium Sorbate to Protect Flavor).

Fresh Express Caesar Supreme Complete Salad:

Salad: Romaine Lettuce, Dressing: Water, Soybean Oil, Distilled Vinegar, Romano and Parmesan Cheese (Milk, Cheese Culture, Salt, Enzymes), Salt, Egg Yolk, High Fructose Corn Syrup, Lemon Juice Concentrate, Spices, Xanthan Gum, Maltodextrin, Monosodium Glutamate, Dehydrated Garlic, Citric Acid, Anchovies, Dehydrated Onion, Mustard Seed, Sodium Benzoate (Preservative), Molasses, Polysorbate 60, Caramel Color, Tamarind, Natural Flavor, Calcium Disodium EDTA (Protects Flavor), Cheese: Romano Type Cheese (Pasteurized Cow’s Milk, Salt, Cheese Culture, Enzymes), Parmesan Type Cheese (Pasteurized Milk, Salt, Cheese Culture, Enzymes), Medium Asiago Cheese (Pasteurized Milk, Salt, Cheese Culture, Enzymes), Potato Starch and Powdered Cellulose (Prevents Caking), Natamycin (Mold Inhibitor), Croutons: Enriched Wheat Flour (Flour, Barley Malt, Iron, Niacin, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Partially Hydrogenated Soybean Oil, High Fructose Corn Syrup, Contains 2% or Less of: Yeast

Francisco Bread French Vienna Sliced:

Unbleached Enriched Wheat Flour [Flour, Malted Barley Flour, Reduced Iron, Niacin, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid], Water, Sesame Seeds, Yeast, High Fructose Corn Syrup, Malt, Salt, Partially Hydrogenated Soybean Oil, Wheat Gluten, Sodium Hydrogenated Soybean Oil, Wheat Gluten, Sodium Stearoyl Lactylate, Calcium Sulfate, Calcium Propionate (Preservative), Monoglycerides, Soy Lecithin, Azodicarbonamide.

 

Skinny Cow Vanilla With Caramel Low Fat Ice Cream Cones:

Skim Milk, Cone (Wheat Flour, Sugar, Palm Oil, Soy Lecithin, Salt, Caramel Color), Sugar, Corn Syrup, Cone Coating (Sugar, Coconut Oil, Salatrim, Cocoa, Soy Lecithin, Vanillin-Artificial Flavor), Caramel Topping (Corn Syrup, Sugar, Water, Condensed Skim Milk, Cornstarch, Natural and Artificial Flavor [Contains Soy], Carrageenan, Soy Lecithin, Caramel Color), Water, Polydextrose, Cream, Whey Protein, Inulin (Dietary Fiber), Stabilizer (Microcrystalline Cellulose, Cellulose Gum, Mono and Diglycerides, Locust Bean Gum, Calcium Sulfate, Polysorbate 80, Carrageenan), Natural Flavor, Citric Acid, Vitamin A Palmitate.