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Best Way To Track Sugar? Just Read The Label + Simple Math


Newsletter Article 5_15_19

HEALTH FACT: There are two kinds of sugar: those naturally found in foods and those that are added to foods. I personally have a very difficult time managing the added sugars that are in nearly everything these days.  I need every bit of help I can get to keep that sugar monster tamed!!! I know I’m not alone.

HEALTH FACT:  Excessive sugar consumption from ADDED SUGARS (not the ones occurring naturally in fruits etc.) has been associated with obesity, type 2 diabetes, heart disease, certain cancers, tooth decay, non-alcoholic fatty liver disease. (Umm, we know all that but it’s a good reminder!)

HEALTH FACT: The American Heart Association recommends no more than:

24 grams of added sugar for women
36 grams for men per day.

This amount varies from one health pro to the next, but this is a pretty good, safe ballpark.  (Some say as low as 20 per day for men and women … I’m taking my 24!)

But truthfully, grams mean nothing to me! How to visualize it???

MATH FACT:  4 grams = 1 teaspoon.

24 grams for women = 6 teaspoons

36 grams for men = 9 teaspoons 

Which isn’t much … But now we can visualize it, which changes everything — at least for me.

How to figure it for anything? READ THE LABEL!
Just divide the total sugar grams on the nutrition facts label by the numer 4 to get the teaspoons added! Easy!


Boxed Cake Mix: 1/12 of the cake = 16 grams, so 4 teaspoons.
Canned Frosting: 2 Tbsp = 21 grams, so 5 teapoons
Cookie Dough: 2 Tbsp = 10 gram, so 2.5 teapoons
Catsup: 1 Tbsp = 4 grams, so 1 teaspoon
McDonalds Caramel Sundae: 38, so 9. 5
Mountain Dew Drink, small 12 oz.: 24grams so 6 teapoons
Soft Serve Vanilla Ice Cream Cone: 24 grams, so 6 teaspoons
McDonalds Hot Fudge Sundae: 47 grams so nearly 12 teaspoons

Well, you get the picture!  But you know what? Just KNOWING how many teaspoons it is, and what our body’s needs are makes a big difference in being able to say “No thanks!” and “Let’s get a watermelon instead of cake” or “Let’s make banana ice cream with our yonana frozen fruit ice cream maker!!”

For ourselves, for our kids, for the present, for the future it’s a great thing to be able to bravely look at the label and make a wise choice.

We are not out to ruin anybody’s fun, but to maturely accept that it’s absolutely NO FUN FOR ANYONE when our health declines and we’re in trouble because of …. SUGAR? Come on! That’s a poor excuse and we all know it.

To me it seems there’s some grams there for having a small treat each day, and once in a while, it’s not going to be a problem to indulge and celebrate, knowing that as a rule of thumb, those sugar grams are respected and accounted for!

 1.  Run hot water over the peas to thaw.

2.  Saute the garlic and onion in the oil, adding a bit of water as necessary so it doesn’t stick to the pan.

3.  Stir in the rice and seasonings.

4.  Gently fold in remaining ingredients one by one.  Blend in cilantro, if desired, last.

Serve in a bowl or hollowed out pineapple shell!

Well, that’s it for this week! I’ll reach out next week from Las Vegas and all the cool people we’re looking forward to meeting and learning from!

Carolyn Allen is the mother of 5 children and grandmother to 11 (so far!). She and her husband, Bob, have been helping people feel and look better for years with My Miracle Tea. Read More
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