Posts Tagged With: sugar

Skim Milk vs. 2% Milk

While speaking to patients at Mon General Hospital this week, and giving them the nutrition education that was ordered by their doctor, I came across the same comment made by three separate patients that I had never heard before. When talking about a low-fat diet with patients, all three patients mentioned that they drink 2% or whole milk, because they heard from Dr. Oz that skim milk is bad for you. They weren’t able to say exactly why– I got “I think it has more sodium/sugar” but I told them that skim milk is actually a great choice because it has the same amount of protein as 2% or whole milk, but without all the fat! And a low-fat diet is going to be good for the heart; especially since a lot of these patients just had a CABG (coronary artery bypass grafting surgery), angioplasty & stent placement, or a NSTEMI (heart attack).  Let’s clear out the plaque and cholesterol that’s hardening your arteries and causing these blockages…switch to skim!

So when a 3rd patient mentioned today that they used to drink skim milk, but then switched to 2% because of good ol’ Dr. Oz, I knew I wanted to do some research into what he said, and then lay the facts out concerning the different nutrient profiles of different milks.  After some searching, I came across a TV clip on The Talk where Dr. Oz mentions his opinion on skim milk (the youtube video has since been removed, but his quote is below).

“Don’t drink skim milk, you don’t need to. When you take the fat out of milk, what’s left? Sugar! Skim milk is sugar milk. You want to drink 2% milk, eat 2% yogurt…people who have a little bit of fat in the yogurt lose more weight, because your body is satiated.” – Dr. Oz

Ok. First off, when you take the fat out of milk, what’s left is more than just “sugar”. Take a look:

1 cup whole milk:

  • 150 calories
  • 8g fat
  • 5g saturated fat
  • 35mg cholesterol
  • 8g protein
  • 12g carbohydrates
  • 12g sugar

1 cup 2% milk:

  • 130 calories
  • 5g fat
  • 3g saturated fat
  • 20mg cholesterol
  • 8g protein
  • 12g carbohydrates
  • 12g sugar

1 cup skim milk:

  • 80 calories
  • 0g fat
  • 0g saturated fat
  • <5g cholesterol
  • 8g protein
  • 12g carbohydrates
  • 12g sugar

So, what really happens when you take the fat out of milk? You end up with a milk that has the same amount of carbohydrates and sugars (12g), and you end up with a milk that has the same amount of protein (8g).  What also happens is that by switching to skim milk, you’ve just saved yourself 50-70 calories, 15-30mg cholesterol, 5-8g of fat, and 3-5g of saturated fats, depending on whether you switched from 2% or whole milk.

As far as the macronutrient composition of milk, 60% of the calories from skim milk comes from sugar, and 37% of the calories from 2% milk comes from sugar.  So I’m thinking that was the angle that Dr. Oz was taking when he was saying that skim milk is just “sugar milk.”  Yes skim milk does contain a higher percentage of calories from sugars than 2% or whole, but skim has the same number of grams of sugar that whole milk has.

His little blurb about fat making you satiated has some truth to it. When you eat a high-fat meal, you feel satiated, or full, because when fat reaches the duodenum (small intestine- the only place where fat is absorbed), CCK is released, which slows gastric emptying, meaning your stomach stays “fuller” longer than if you had a fat-free meal.   I think that Dr. Oz is trying to get at the idea that if someone drinks a glass of 2% milk, they’ll feel satiated. But if someone drinks a glass of skim milk, they’ll still be hungry, so they’ll start raiding their fridge and consequently gain weight that the people who drank 2% are not gaining. But that just means that people are gaining weight from the extra food they are eating, not gaining weight from drinking a glass of skim milk rather than 2%.

But I’m assuming that when people drink milk, whether it’s skim, 1%, 2%, or whole milk, they’re drinking it with a meal, or a plate of cookies. The average American is getting enough fat (make that more than enough fat) in their diet, so switching to skim milk isn’t going to make them feel starved– they’re already feeling satiated from the fat from their dinner of hamburger helper, steak, pizza, pasta, or those 3 chocolate chip cookies they just scarfed down with that glass of milk.  See what I’m saying?

So in conclusion, if you’re ordered by your doctor to be on a heart-healthy diet, a low-fat diet, or you’re just looking to decrease the amount of fat in your diet, making the switch to skim milk is a great idea. Skim milk is fat free and contains 8g of protein per cup and just 12g of carbohydrates/sugar (1 carb choice). It is not “sugar milk”– all cow’s milk contain the same amount of sugar per cup.  If you’re really concerned about your carbohydrate intake (ie: if you’re diabetic), then you might want to try soy milk, as the unsweetened variety has just 4-5g of carbohydrates instead of 12g.  So 8oz of soy milk has less carbohydrate/sugar, has 80-90 calories, 0mg cholesterol, has just 0.5g saturated fat, and contains about the same amount of protein as cow’s milk (7-9g). However, soy milk does have 4-4.5g of fat per serving, which is comparable to the fat content in 2% milk.  So again, if you’re watching your fat intake and keeping an eye on your heart health, you might want to just stick to skim rather than 1%, 2%, whole, or soy milk.

Even Batman agrees– fat free milk is best!

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Categories: Clinical Nutrition, Current News, Education in the Community | Tags: , , , , , , , , , , ,

How Many Sugar Cubes are in Your Favorite Soda?

A week or two ago, I posted a “how to pack a healthy lunch” blog.  It gave ideas about how to include all the food groups into a balanced, healthy meal for your school-aged child, or for someone to bring to work.  Wouldn’t it be great if everyone would just pack their own lunch from home, full of fruits and vegetables?  Ahh, a dietitian’s dream! Obviously, this is not realistic. Not everyone wants to pack their own lunch, cook their own meals, shop for their own groceries, and even wash their own dishes!  Often times due to time constraints, cost, convenience, or other reasons, employees and students of any establishment will choose to either go through a fast food drive through, nuke a frozen meal in a microwave, or head to the vending machines to find something to eat.  So, next Friday Mary and I will be hosting the first of a six-part “Lunch & Learn” series, where we will be addressing how to make healthier lunch choices at fast food restaurants nearby campus, which frozen entrees are the best choices, and which vending machine snacks are the healthiest at WVU.

This afternoon I ventured down into the lounge area in the Agricultural Science building where the vending machines are located.  WVU is a Coca-Cola campus, and they have 10 different 20-oz beverages for $1.25 in 2 separate vending machines.  There is also a snack vending machine with over 30 snack choices (mainly chips, candy bars, and pretzels/trail mix).

The soda vending machines in WVU’s Agricultural Sciences Building

There are many different rating systems I could use, from “never eat this” and “always eat this” to scales of 1-10, 10 being the healthiest, or even a grading scale like A, B, C, D, & F.  I decided upon a “stoplight” type system. Green means go ahead/yes and is a good vending machine choice, given the options.  Yellow means proceed with caution/maybe, and is an okay choice to make sometimes.  Red means its an item that probably shouldn’t be eaten/drank every day, but is okay to have once in a while.

I started with the beverages rather than the snacks, and I here’s what I came up with:

Vending Machine Beverages

The above link will open a docx where you can see a reader-friendly chart with images included.  The beverages that earned a green light were Dasani (best choice overall, indicated with a green star), Coca-Cola Zero, Diet Coke, and Mello Yello Zero for all having 0 calories and 0 grams of sugar.

The yellow light ratings were given to Coca-Cola, Sprite, and Pibb Xtra, all of which have 65 grams of sugar per bottle, at around 240-250 calories per bottle.

Finally, the red light ratings were given to Coca-Cola Cherry (260 calories, 70g of sugar), Fanta Orange (270 calories, 74g of sugar), and Mello Yello (290 calories and a whopping 78g of sugar).

To see what 65 grams, 70 grams, or 78 grams of sugar looks like, I’d recommend visiting http://www.sugarstacks.com for great visuals on how much sugar is in beverages, desserts, vegetables, fruits, breakfast foods, candy, and more. Here’s an example of our yellow star rated Coca Cola:

65g of sugar in a 20-oz Coca- Cola

Crazy, right? Can you imagine being given nearly 17 sugar cubes and told to eat all of them at once? That’s basically what is happening when someone is drinking a 20-oz Coca-Cola, Sprite, or Pibb Xtra.  Add 3.3 more sugar cubes to that stack, and you’ve now reached the sugar content of a 20-oz Mello Yello.

So next time you’re thirsty and thinking of reaching for an ice-cold soda, you might try an iced tea, lemonade, or juice instead, right?

Minute Maid Lemonade (20 oz), 67 g of sugar, 260 calories
Snapple Lemon Iced Tea (16 oz), 46 g of sugar, 200 calories
Sobe Mango Melon (20 oz), 70 g of sugar, 280 calories
Minute Maid Orange Juice (16 oz), 48 g of sugar, 220 calories

…okay maybe not.  As you can tell, they’re not much different than sodas– still 250-280 calories and 58-70 grams of sugar per 20 oz bottle.

What does all this mean?  Now, I don’t think anyone has to give up sodas or sugary drinks from the vending machine for life. But cutting back on the frequency of getting these drinks can not only spare your wallet, but spare your waistline, too.  Think of it this way: if a person who normally drinks an average of 2-3 Fanta Oranges per week cut back to only getting a Fanta Orange 1-2 times per week, and replaced the rest with water, they’d save 14,040 calories a year, which equates to a 4 pound weight loss.  In sugar terms, that’s 3,848 g of sugar per year, or 976 cubes of sugar! Plus, now this person has saved themselves $65, that they would’ve been spending on $1.25 drinks a few times a week. I personally don’t think I know anyone that is strongly against losing 4 pounds and gaining 65 bucks.

As I continue to work on the stop light system for the snack & food vending machine, it’ll be interesting to see what else I find.  No one has to give up their candy bars, chips, or sodas, but if you make simple switches, cut back on the frequency, or eat smaller portions of these items, these small changes over time will add up to something big!

Categories: Current News, Education in the Community | Tags: , , , , , , , , , , , , , | 4 Comments

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