Post 103: Keeping clothing longer with a Simple trick, Day 3: Reading food labels, Basic Diabetes Type two foods to stock up

 

The simple trick is controlling the temperature of your home washer.

I discovered that a new piece of lingerie lost the stretch in the waistband after 3 washings. When I am dissatisfied I return to where I purchased the item.

Katherina from Argentina, the owner of I’Gool on Rechove Agrippas shared her secret. Adjust the temperature to 30 degrees and use a short cycle. In Israel we don’t have a gentle cycle.

Panties

Look at the care instructions on the label. Except for delicate fabrics and ornate decoration, many panties can be washed in the machine. If there are stains, apply a delicate wash or stain treatment and let the panties soak for a few minutes. Then, wash in the machine using the delicate cycle ( 30 degrees C = 86 degrees F, 34 minutes, super quick spin)  with other lightweight items.

My machine had a means of adjusting the temperatures for the several cycles. Check your use and care booklet.

Mesh lingerie bags will keep panties from twisting or catching on other garments. If you prefer washing cotton undies in hot water, do so, although it may shorten the life of your panties. Like bras, air-dry. The dryer is not lingerie’s friend.

 The following is a discussion of sugars present in processed foods, essentially,what to stay away from for clean eating.

What to Eat – and What Not to Eat

First, I’ll start out with the bad news. Clean eating means no more cans of soup, no more candy bars and no more white bread and processed lunch meats. No bacon, ham, fried chicken, fish stix, or French fries. A fast food burger is out, and so are the chocolate shake and onion rings. No chocolate milk, baked beans, ice cream, frozen dinners, pizzas, chips, dips, soda and fruit-flavored beverages. Most yogurt is not allowed, and neither are cookies, pies, and cakes.Most canned goods are not allowed because they often contain added sugars, fats or sodium. Meals that come in boxes or bags are not allowed either.Okay, that’s enough – it’s no fun to think about what you can’t eat, so focus on what you can eat.All fresh fruits and vegetables, nuts and seeds, and whole grain products made without preservatives are allowed on a clean eating diet.Fresh meat, poultry, fish are fine, as long as you keep them simple – no heavy breading, sauces or creams.Dairy products are fine as long as they don’t contain extra flavorings. Cooking methods count in a clean eating plan, too. Baking, broiling, roasting and steaming are best. Avoid dishes that must be fried. No added sugars, fats or seasoning salts. Use fresh herbs and spices to flavor your meals.Whether you cut out all processed and junk foods or not, it’s still important to eat a balanced diet with low-fat calcium sources, a small amount of healthy omega-3 and monounsaturated fats and lean protein sources.

Shopping is Going to involve conscious decisions

It’s going to take some work if you buy anything that’s packaged, but with some practice, you’ll get used to it.How do you know if you shouldn’t eat something? Check the food label. If it contains ingredients you can’t pronounce or have never heard of, then it’s best to put the product back on the shelf and find something made with simple ingredients.Organic foods are often cleaner than regular foods. You still need to read the labels to avoid excess fats and refined grains, but organic foods are usually good choices.

What About Restaurant Dining?

Eating at any restaurant is going to be rough, unless you find a place that specializing in fresh foods and local fare. Even then – don’t be afraid to ask questions about how each dish is prepared.The best bet is to order a salad and ask for oil and vinegar served on the side. Add a whole grain roll. The main course may be more difficult, but if nothing on the menu looks right, ask if you can have your fish, chicken or meat baked, broiled or grilled and served with a baked potato or green vegetables. It’s okay to add a little butter or sour cream to your potato, but hold the gravy, unless it’s made from scratch.Most clean eaters choose to eat 5 to 6 smaller meals a day, but counting calories isn’t necessary. That doesn’t mean you can’t overeat, but if you’re eliminating foods with added sugars and excessive amounts of fat, the calories will probably take care of themselves.

Scouting for SUGAR

1. If a package says a serving size is ¼ cup, it’s best to actually measure some out to get a clear idea of how much that is, as it’s very easy to underestimate the amount we’re actually eating. But there are 16 tablespoons in a cup, so the error could be as much as 8 grams in either direction. Serving size is for me the greatest factor when I choose a sweet, for example a piece of a chocolate bar.

2. Refined and processed carbohydrates, including both sugars and refined grains. are sources of sugar. “Sugar” can go by a lot of different names, (e.g. high fructose corn syrup), many of which are signs of a highly processed food.

Sugar Has Many Disguises

Careful reading of labels is necessary to know how much added sugar you are getting. Sometimes there will be small amounts of many types of sugars, so none of them end up being in the the first few ingredients of the label. Other times, sugar masquerades as apparently more “healthy” ingredients, such as honey, rice syrup, or even “organic dehydrated cane juice”. These are sugar. Sometimes fruit juice concentrates will be used, which sound wholesome, but usually the juices chosen, such as white grape, apple, and pear juices, are among the least nutritious of the juices. By the time they are “concentrated”, very little remains but the sugar.

Here is a list of some of the possible code words for “sugar” which may appear on a label. Hint: the words “syrup”, “sweetener”, and anything ending in “ose” can usually be assumed to be “sugar”. If the label says “no added sugars”, it should not contain any of the following, although the food could contain naturally-occurring sugars (such as lactose

  • Agave Nectar
  • Barley Malt Syrup
  • Beet Sugar
  • Brown Rice Syrup
  • Brown Sugar
  • Cane Crystals (or, even better, “cane juice crystals”)
  • Cane Sugar
  • Coconut Sugar, or Coconut Palm Sugar
  • Corn sweetener
  • Corn syrup, or corn syrup solids
  • Dehydrated Cane Juice
  • Dextrin
  • Dextrose
  • Evaporated Cane Juice
  • Fructose
  • Fruit juice concentrate
  • Glucose
  • High-fructose corn syrup
  • Honey
  • Invert sugar
  • Lactose
  • Maltodextrin
  • Malt syrup
  • Maltose
  • Maple syrup
  • Molasses
  • Palm Sugar
  • Raw sugar
  • Rice Syrup
  • Saccharose
  • Sorghum or sorghum syrup
  • Sucrose
  • Syrup
  • Treacle
  • Turbinado Sugar
  • Xylose

Remember, your body doesn’t care what the label says, it’s all just “sugar”!A Word About Sugar Alcohols: A lot of “Sugar Free” foods have ingredients called sugar alcohols in them such as maltitol and sorbitol. These ingredients can be as bad or worse than sugar.

Fiber is one type of carbohydrate that does not raise blood glucose. In fact, the presence of fiber can slow down the impact of the other carbohydrates in a meal. Therefore, when counting carbs, we subtract the grams of fiber from the grams of total carbohydrate. This gives a number which is variously called effective carbs, or usable carbs, or net carbs, or impact carbs. This figure is the amount of carbohydrate in a food that affects blood sugar.

On many labels we see “evaporated cane juice” – another name for sugar.

Processed starches often take the form of wheat or other flours. Processing grains or grinding them into flour makes them more glycemic. Note that the first ingredient in the sample label is “wheat flour.” This almost always means “white flour,” otherwise it would say “whole wheat flour”. If the label doesn’t say the grain is “whole” you can assume it isn’t.

 Sugar Alcohols – As noted previously, carefully check which sugar alcohol are in the ingredient list. Some, like erythritol, which is a truly low-impact sugar alcohol, so that’s a good one from the standpoint of low-carb eating.

What are sugar alcohols?

Sugar alcohols are a type of carbohydrates called “polyols”. Part of their chemical structure resembles sugar, and part of it resembles alcohol — hence the confusing name. Examples of common sugar alcohols are maltitol, sorbitol, isomalt, and xylitol.

Where do sugar alcohols come from?

Sugar alcohols occur naturally in plants. Some of them are extracted from plants (sorbitol from corn syrup and mannitol from seaweed), but they are mostly manufactured from sugars and starches.

Why use sugar alcohols?

Sugar alcohols are like sugar in some ways, but they are not completely absorbed by the body. Because of this, the blood sugar impact of sugar alcohols is less and they provide fewer calories per gram. Additionally, sugar alcohols don’t promote tooth decay as sugars do, so are often used to sweeten chewing gum. One, xylitol, actually inhibits bacterial growth in the mouth.

It’s important to note, however, that the different types of sugar alcohols act very differently in the body (see chart below).

Can sugar alcohols cause problems?

IMG_20150415_172514
Befoe my research Elite MOST was a favorite

 

Though the word “alcohol” is part of their name, they cannot get you drunk. But because they are not completely absorbed, they can ferment in the intestines and cause bloating, gas, or diarrhea. People can have different reactions to different sugar alcohols. Careful experimentation is advised. Elite Methol Flavor Drops

IMG_20150415_172605
Contains sugar alcohols isomalt and sucralose.Sucralose, the chemical in the brand-named product Splenda, does, in fact, originate with the sucrose (sugar) molecule. It then undergoes a process of molecule replacement, however, that renders it qualitatively different. After the lawsuit was settled, Splenda debuted a new slogan: “Just What’s Good — it’s made from sugar. It tastes like sugar. But it’s not sugar.” Read more at http://www.snopes.com/medical/toxins/splenda.asp#3umDdzGTEX19BZ2i.99

 

How are sugar alcohols labeled?

The names of the individual sugar alcohols will be on the ingredient list of any product that contains them. They will be included in the amount of carbohydrate on the label,

How do sugar alcohols compare to other carbohydrates?

There’s more to the story. Though sugar alcohols have fewer calories than sugar, most of them aren’t as sweet, so more must be used to get the same sweetening effect. A good example is maltitol, which has 75% of the blood sugar impact of sugar, but also only 75% of the sweetness. So they end up being equal in that regard. Still, there is a range of sweetness and impact on blood sugar among the sugar alcohols.

This chart compares the different polyols.

GI=glycemic index

Cal/g=Calories per gram

Bear in mind that the glycemic index is a range, rather than a fixed number. Different studies yield different results. This chart is mainly sourced by the Livesey research reported in Nutrition Research Reviews, December 2003.Comparison of Sugar and Sugar Alcohols

Ingredient Sweetness GI Cal/g
Sucrose(sugar) 100% 60 4
Maltitol Syrup 75% 52 3
Hydrogenated Starch Hydrolysate 33% 39 2.8
Maltitol 75% 36 2.7
Xylitol 100% 13 2.5
Isomalt 55% 9 2.1
Sorbitol 60% 9 2.5
Lactitol 35% 6 2
Mannitol 60% 0 1.5
Erythritol 70% 0 0.2

3. Special Low-Carb Ingredients – There are some other special ingredients that are put into low-carb products to maintain taste or texture without raising blood sugar, such as artificial sweeteners. On some labels we see inulin and wheat gluten. Wheat gluten is the protein part of the wheat. Inulin provides sweetness and texture.

4. Partially hydrogenated oils are trans fats. Avoid any food with this ingredient.

If a package says a serving size is ¼ cup, it’s best to actually measure some out to get a clear idea of how much that is, as it’s very easy to underestimate the amount we’re actually eating. But there are 16 tablespoons in a cup, so the error could be as much as 8 grams in either direction

Natural Sugar
sugar alcohol is in the product. The chart at the bottom of this article about sugar alcohols has a lot of information about this. Note especially that many of the sugar alcohols aren’t as sweet as sugar, so more must be used to get the same sweetness. Also noted earlier, many sugar alcohols (most notoriously maltitol) can cause gas and other adverse intestinal reactions.Erythritol is the only commonly-used sugar alcohol that I feel comfortable recommending not counting in the total carb count. I don’t eat maltitol at all, but it could be counted as having 3/4 of the stated carbs. Sorbitol can be counted as half of the stated carbs — and so on, according to the chart.

vegetables & spices to stock up – Some of my after Passover shopping

  • curry powder

  • spinach

  • turnip greens

  • coriander

  • rosemary

  • parsley

  • peppers

  • mushrooms

  • chard

  • cinnamon

  • peppers

  • artichokes

  • broccoli

  • Brussel sprouts

  • kale

  • sage

fats and oils

  • butter

  • coconut oil

  • olive oil

  • fish oil

  • flaxseed oil

fruits

  • in season

eggs & dairy

  • egg yolk

  • whole egg

  • goat cheese

  • parmesan cheese

  • cream

  • camembert

  • feta

  • cheddar

  • parmesan

  • mozzarella

  • ricotta

nuts & seeds

  • brazil nuts

  • sunflower seeds

  • peanuts

  • pecans

  • pumpkin seeds

  • almonds

  • macadamia nuts

  • almond butter

  • pine nuts

  • flax seeds

  • chia seeds

  • hazel nuts

  • coconut milk

  • coconut meat

  • cashew nuts

animal products

  • organ meats

  • sardines

  • herring

  • bacon

  • mackerel

  • turkey

  • chicken

  • beef steak

  • lamb

  • salmon

  • talapia and other white flesh fish

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