Sugar

Sugar isn't evil. What is bad about it is how we use it. It is in EVERYTHING. Even things that don't need it! And as a nation, people in the US are very spoiled into thinking that they cannot drink anything that is not flavored, have to have dessert after every meal, and need their cereals and snacks to be sweet.

I listened to a woman talking about taking a Glucose Tolerance Test one day. She said that she was told to consume at least 150 grams of carbohydrate the day before the test. Then she went on to complain that she just could not eat that much carbohydrate in one day! Now, here is the kicker... She then said that she tried to eat more carbohydrates for the first two meals of the day, but by the time dinner rolled around she was so sick of it that all she could do was go out and order a burger, fries, and soft drink because she could no longer tolerate eating high carb foods.

The whole thing was laughable, because that dinner alone counted up to right around 150 grams of carbohydrate by itself! You really have to wonder what she though was high in carbs!
 

I just use this to illustrate the misconceptions many people have about carbohydrates. I have learned that a balance meal should have between 3 and 5 carbohydrate exchanges (or 45 to 75 grams), depending on how active a person is, and how much they can tolerate, how fast their metabolism is, etc. Some people DO need to eat more than that, but usually they are very active people. And most people eat WAY more than that! The typical burger, fries and soft drink are a classic example of that.

Take a pizza meal. A small slice is one exchange, but most pizzarias serve large slices which are about two exchanges each. And most people have at least two slices. They'll drink a soft drink with that (average 3 exchanges), and think nothing of it. We're up to 7 exchanges now (at 15 grams each).

Consider a child's birthday party, or a scout meeting with refreshments served afterward. Cake (two exchanges), ice cream (two exchanges), soda (three exchanges), cookies (one exchange EACH for medium sized ones), rootbeer floats (three or four exchanges). And people think nothing of it when combinations of these foods are served all at once, and the kiddies load up.
 

Desserts ought to be occasional treats. And we ought to have to "make room" in our diet for them. Most diabetics know this. Many other people don't. Even mothers who say they don't let their kids eat a lot of sugar are often unaware of how much a lot really is!

I have taught my kids to count carbs. No, I am not an evil and controlling mother. Our family history is such that it is not a matter of IF they will get diabetes, but WHEN, if they do not learn to control their diet. Two of my girls, ages 10 and 11, already have problems with blood sugar if they overdo. So everyone in our home counts carbs. And it has been a very good thing!

Each kid now knows how much they can tolerate, and how to compile a reasonable and balanced meal. They know that if they have dessert, they have to make room, and that they have to count it. Once in a while they will be given an extra carb exchange at a special event (unless they have known problems), and they know that it means they can choose just one small extra goodie. It gives them the control over what they choose, which they like, as long as they stay within their allotment.

For our youngest son, who has problems with high blood sugar at times due to his chemo, carb counting has had a nice side benefit. His appetite is pretty finicky, and it has been hard to help him get a balanced diet. Since we taught him to count carbs, it has had the unexpected benefit of helping him gain weigh in a healthy manner! He likes a predictable routine, and so when I taught him that he could have up to 4 carb exchanges per meal, he took it to heart. He now gets 4 with every meal. Before he did not. He also knows he needs some vegetables, and some protein. And he is dogged about getting each thing. Growth has been an issue for him, so it has not just been a way of insuring that he did not overdo, it has also helped him to get enough for healthy growth. Since we started counting carbs, his medication dosages have had to be increased three times to compensate for growth.
 

We need to be aware of the sugar in what we eat, and of the amount that is in it. And we need to consider that sugar is a luxury, not a daily staple. And amazing things happen when that perception changes.

Foods taste different. Suddenly soda is way too sweet. Breads have more flavor. Cereals without sugar have a distinct flavor that was hidden before. Lightly sweetened foods become treats, and fruits are a more enjoyable food.

Sometimes I still just really want to cozy up to a nice piece of chocolate cake, or a bowl of ice cream. So I choose low sugar, or cut the slice of cake small. It is enough. It didn't used to be, but now it is. And now, it is a real treat instead of just food.

Written by Laura Wheeler, Owner of Firelight Business Enterprises, Inc.