Hydration…Watch Out for Liquid Sugar!
We’re at the end of summer, but not the end of hot weather. Hydration will continue being important, especially if you do a lot of sweating. If you haven’t had surgery, you may be in the habit of reaching for pop, juice, lemonade, sports drinks or sweet tea to quench your thirst. Stop and rethink those drinks.
A 12 oz. can of regular pop has about 40 grams of sugar, which is 10 teaspoons of sugar. A 12 oz. glass of 100 percent juice has the same amount of sugar as a regular pop. Ten teaspoons of sugar is just under a ¼ cup of sugar. If you are drinking 4 cans of regular pop per day, you’re getting close to a full cup of sugar. Yikes!
Lemonade and sweet tea can have similar amounts of sugar. Sports drinks aren’t as sugar laden, but can have up to 12 grams of sugar (3 teaspoons of sugar) in an 8 oz. serving.
Higher sugar intake leads to high blood sugars. High blood sugars lead to more insulin being released by the pancreas to get your blood sugars into a normal range. Too much insulin can actually lead to more of the calories stored as fat. Yikes, again!
Good old plain water is a great first choice. Need some flavor? Consider using one of the many powdered or liquid, sugar free flavor options. If you have headaches, avoid any with aspartame. Infused water is taking berries, citrus, cucumbers, mint and other fruits and vegetables and steeping them in water to draw the flavor into the water.
Start with at least 64 ounces of water per day. You will need more depending on your size and activity level. Read labels or go online to check out the sugar content of some of your favorite beverages. There are lots of ways to stay hydrated, as long as you stay away from the sugars lurking in your liquids!
Rene Norman, RD/LD
René Norman, RD/LD is a registered and licensed dietitian. René has provided medical nutrition therapy for cardiovascular, diabetes, obesity, celiac disease, wellness and disease prevention in a variety of settings. While working in a private practice, René enjoyed counseling individuals and families and delivering presentations to schools, community groups and corporations. Guided by evidence based practices, emerging research, non-diet approaches to weight management and nearly a decade of experience with bariatric patients, René works with bariatric patients to educate them about nutrition before and after surgery.
Rene’ graduated from the University of Tulsa and completed her dietitian internship through Oklahoma State University. Rene’ is a member of the Academy of Nutrition and Dietetics, Oklahoma Academy of Nutrition and Dietetics and has served in leadership positions in local and state dietetics associations.
I think I have mostly conquered my caffeine addition, at least physically. I allow myself one cup of coffee (regular black coffee) each week. I do have Decaf but even then, not as much as I used to. I drink Water and Isopure drinks almost exclusively now.
But the sugar addiction is one I'm still fighting. Any suggestions (other than just don't do it)? Are there good substitutions? I don't just mean a sugar substitute but a snack substitute or something like that.
For me the two weeks of the pre op diet did it. I thought I was going to die and the first 6 to 7 days I was a sad, cranky, mean bit*h. But I made it through. After surgery, nothing. I just completely lost my taste for anything sweet. I cannot stand the sweetmess of the artificial sweetener. I made tons of Jello and Popsicles two days before surgery. All is in my fridge. Cannot eat , too sweet. I drink unflavored Protein powder in fat free milk and love it! Hope you find something that helps you soom.I think I have mostly conquered my caffeine addition, at least physically. I allow myself one cup of coffee (regular black coffee) each week. I do have Decaf but even then, not as much as I used to. I drink Water and Isopure drinks almost exclusively now.
But the sugar addiction is one I'm still fighting. Any suggestions (other than just don't do it)? Are there good
substitutions? I don't just mean a sugar substitute but a
snack substitute or something like that.
I think I have mostly conquered my caffeine addition, at least physically. I allow myself one cup of coffee (regular black coffee) each week. I do have Decaf but even then, not as much as I used to. I drink Water and Isopure drinks almost exclusively now.
But the sugar addiction is one I'm still fighting. Any suggestions (other than just don't do it)? Are there good substitutions? I don't just mean a sugar substitute but a snack substitute or something like that.
I'm not supposed to be snacking between meals per my doctors. I have used the low or no sugar Protein bars as something sweet if I get that craving--not very often but it does occasionally happen. Many Protein Bars are super sweet and have chocolate and Peanut Butter in them.
Edited by Katcloudshepherd
I haven't had my surgery yet, but my dietician is on me once a month every month for 6 months (1 more to go) about how I eat, what I'm eating yada yada...but I am one for a sweet tooth at night and was concerned with what I was going to do...well lemme tell ya...I am not a popsicle eater, although.. I have come to actually like them..they are sugar free and have (I believe) 50 calories each...right now I'm eating about 2 of them at night...they also have sugar free fudge sickles. Just an idea.
Katcloudshepherd 630
Posted
BaileyBariatrics,
GREAT POST!
Sugar is white poison. Your body has NO nutritional requirement for straight sugar. Your body converts simple carbs to sugar and that starts the vicious cycle of high blood sugars leading to more insulin being released by the pancreas to get your blood sugars into a normal range. This can turn into insulin resistance and its myriad of consequences.
I avoid sugar because it has no benefit to my body. Thank goodness since the surgery my previous insatiable appetite for it has decreased. I'm so incredibly grateful for that.
Blessings,
Kathleen
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