(contemporary music)
- Hey Munchies!
Welcome if you're new, I'm Alyssia.
I have talked about sugar and how sneaky it can be
in the past and today I'm going to expand on that
and give you some visual comparisons
to really shift our perspective about how much sugar
is in some of the foods that we're eating every single day.
The goal is not to demonize sugar.
Sure, in moderation it's fine but nutritionally
it does nothing for our bodies.
Also, note that I'm mostly talking about added sugar
more than natural.
Although, it's still good to be aware of natural sugar.
Sugar is sugar and fructose is fructose
so it's going to affect our blood sugar and bodies
just the same.
See my Sweeteners 101 video for more science on that
and we'll touch on it a bit more later
but today I mostly wanna focus on added sugar.
Added sugar means sugar has been added to the product.
It doesn't matter if it's table sugar or natural honey,
it's added just the same
and it will negatively affect our bodies.
One teaspoon of sugar is the same as one sugar cube
or one sugar packet, all are four grams of sugar.
And it's hard to know what's added
with the way the US nutritional labels are.
Soon, everyone will have to include added sugar on the label
but right now that's not the case
so it can be very deceiving.
If you've been researching your health for a while now
you've probably encountered someone telling you
to watch out for the sugar in your breakfast cereal.
We've talked about it on my channel for sure
but breakfast cereal
is really far from the worst deceptions out there.
We think of breakfast cereals like Fruity Pebbles
and Cinnamon Toast Crunch and Frosted Flakes,
all delicious I might add,
and think they must be terrible for us
because of all that sugar.
And you're right to think that.
These breakfast cereals
provide no quality fuel or nutrients to our bodies
but neither do options like Raisin Bran.
First of all, it's worth bringing attention
to the fact that the cereal box serving sizes
are out of whack.
A half cup, 3/4 cup, come on!
Give me 1-1/2 cups at least and I'm still gonna be hungry.
1-1/2 cups of Raisin Bran is 27 grams of sugar,
aka almost seven sugar cubes.
Frosted Flakes and Reeses Puffs are only five sugar cubes
and Fruity Pebbles and Cinnamon Toast Crunch are 4-1/2
for the same 1-1/2 cup serving of cereal.
So why do we think choosing Raisin Bran is healthier?
And don't tell me it's because of the natural raisins
because those are coated in sugar too.
Yes, I even separated the raisins from the cereal
to show you the crazy sugar coating and compare, yes I even.
So, here's our starting point.
You're like wait, the video is just beginning?
Yep, button your pants
because this is gonna be sweet, literally.
We're easing into it with a muffin.
Most people are starting to get on board with the fact
that these are really just cupcake without icing
but some people are still very surprised.
Like for instance
anyone who's ever bought the Morning Muffin at Starbucks.
Sure, the blueberry muffin
has an unsurprising 33 grams of sugar
but that Morning Muffin,
even with the zucchini and carrot inside
and all of those healthy-looking seeds on top,
still packs in 28 grams of sugar or seven sugar cubes.
Cue Raisin Bran.
(dramatic music)
Cut to Cookies and Cream ice cream.
- [Deep Voice] Babe.
- Whole fat dairy and sugar-laden deliciousness
containing 14 grams of sugar in a heaping half cup scoop.
So you could have an entire one cup double serving
of Cookies and Cream ice cream
or you could have the Morning Muffin.
Now here's the catch about this episode.
I'm actually not telling you or even trying to allude
that you should choose the ice cream
or not choose the muffin.
I'm just bringing to your attention
that you should choose--
Ice cream for breakfast anyone?
Let's stick with Starbucks for a second
because the sugar in these coffee drinks
deserves some attention.
I know, I know, you're not surprised to hear
that the grande Pumpkin Spice Latte
contains 50 grams of sugar
but what about the Cinnamon Dolce Latte with 41 grams
or Caramel Macchiato with 33 grams?
Oh, but you get it with soy milk, woo!
That actually adds a gram of sugar to your macchiato
because Starbuck's soy milk in the US
is sweetened with 13 grams of sugar,
aka over three cubes per cup, yikes.
You'd cut about 10 grams of sugar with the almond milk
but that's still a hefty sugar serving for breakfast.
Your 35 to 40 grams of sugar grande latte
might as well buy the 40 grams of sugar
contains 39 grams of sugar
or almost 10 sugar cubes per drink.
Okay so no to the muffins and to the sweet flavored coffees.
Yogurt must be a healthy choice?
Obviously we've got the not-so-good choices
like this YoCrunch
that I used to beg my mom to get me in grade school
even though she never would with 26 grams of sugar
or 6-1/2 cubes.
Instead, how about something with more protein
and health benefits?
Ah yes, Fage 2% Greek yogurt with honey.
(rejoice singing)
29 grams of sugar, are you kiddin' me?
Even the healthier looking and organic brands are the same.
That's almost eight sugar cubes.
I could have three Reese's cups for that sugar price tag
and again to each his own, but (munch)
I'd go with the peanut butter cups.
(belch)
Okay, so how about bars?
Bars are literally meant to give me fuel and energy
in a small package but do they?
Come on, you know the answer by now.
Sure, there are some healthier bar choices out there
but you really gotta read the labels to know
and I'm not talking just the front of the package.
Those health claims are there to deceive you.
They are marketing this bar to you.
They want you to think it's healthy.
So don't pay attention to the health claims on the label.
In fact, I think health claims are a sign
that something is suspicious.
I'm not just talking about bars here.
Instead, look at the nutrition label and ingredients list.
A lot of these bars, even the ones that want you to think
that they're giving you fuel, energy, or protein
are sugar loaded, 30 grams.
And take note, serving sizes of bars can be tricky too.
Some bars contain two servings in a single bar.
Sneaky alert. (siren sounds)
So the choice is yours.
Over seven sugar cubes' worth in a single bar
or 6-1/2 Oreos.
I know what tastes better.
Sports bars are one thing but what about sports drinks?
You might be thinkin' yeah, yeah.
Gatorade is loaded with sugar, big surprise Alyssia.
But what about the healthier ones?
You know, ah those, yes.
I wish it were true.
Those are tasty too but unfortunately that tastiness
is from sugar, 32 grams.
Cut to an indulgent, delectable,
demonized Dunkin Donuts glazed donut.
- [Deep Voice] Babe.
- Wait, that only has 12 grams of sugar?
Donut mind if I have some more
to reach the same amount of sugar from the Vitamin Water.
(bell dings)
You guys, I'm not making this stuff up, it's nuts!
These items that are marketed to us as healthy
are just sugar bombs and I know,
if you consume any of these right now
you might wanna convince yourself
the Vitamin Water is better for you than the two donuts
but the truth is sugar is sugar.
Added sugar is doing our bodies no good,
no matter what it's added to.
I've got one more to blow your mind
but if you've learned something
or enjoyed this episode so far I hope you'll subscribe
and hit the bell.
I've got more content just like this comin' every week.
Beverages are tricky.
It's easy to think how could one beverage be so bad?
I guess it's just so easy to load up the sugar
where ya can't see it.
Like pre-made smoothies and juices.
Yes, homemade smoothies are risky too
but at least you can decide how much sugar to add.
(uplifting music)
- [Deep Voice] Babe.
- These look healthy.
The packaging, the health claims.
This is dangerous territory.
This strawberry smoothie looks innocent
but has 25 grams of sugar per serving!
But wait, what's that?
Two servings per bottle.
So you're telling me that there's 50 grams of sugar
in that smoothie?
Yep, 50 here.
Some are upwards of 60 grams for a single bottle.
But my favorite childhood obviously healthy
and simple breakfast, a Pop Tart,
has 16 grams of sugar per pastry.
You're saying I could eat three of those for one of these?
Yep, three Pop Tarts has less sugar
than one of these pre-made smoothies.
Now I must admit that it's not a completely fair comparison
because smoothies are super sneaky too.
Some actually do have no added sugar.
Some are made of purees or concentrates.
Learn more about how sneaky concentrates are
from my juices episode linked in the description and yes,
I will definitely bend and say I would always recommend
the no sugar added smoothie
even if it's loaded with natural sugar over the Pop Tart,
which provides you no nutrients at all,
if you are on an island all alone
and those are your only two options.
I know you guys, it's easy to wish and want to believe
that we're consuming healthy fruit.
They really want you to know how much fruit
is in that smoothie, but think about it
when would you sit down and eat 3-1/3 apples,
a banana, 27 blueberries,
and three blackberry's worth of fruit?
Or two whole mangoes, an apple, an orange,
and a third of a banana?
That much sugar in a single bottle
is still going to affect our blood sugar and bodies
just the same as table sugar.
If we were eating whole foods, sure.
Eat all the fruit.
It's much hard to overdo it eating all of this fruit
because most people just aren't going to do it
than in this little dinky bottle.
And I know, some of you are gonna be mad.
Some of you are gonna thumbs down this video
because you're upset and insecure
that you just watched this video
while drinking one of these smoothies.
I get it, it's rough and it's okay, and at least.
- [Shouting Voice] Now you know.
- Thanks again so much for watching.
I hope you enjoyed this video and learned something.
Thanks so much for being here
and spending this time with me.
Please know as always I'm never trying to tell you
what to eat or what not to eat.
I simply want to bring awareness.
I want to increase your perspective bandwidth
so you can feel more confident walking into the store
and picking out what you want to put in your body.
It makes no difference to me what you choose.
I want you to choose what is right for you
and I just wanna be here to help you sift through
the tiring amount of confusing information that's available.
Okay, I will be back here next week with a brand new episode
and remember, especially when it comes to sugar,
it's all a matter of mind over munch.