Is sugar worse than tobacco?

This article follows up to Amanda's post on white and brown sugar.

Scientists from the University of California, San Francisco believe that sugar limits shouldn't be self-imposed. They want to see the sweet stuff regulated, much like alcohol and tobacco.

According to their just-released report published in the journal Nature, excess sugar consumption is contributing to 35 million deaths worldwide each year, from diseases like diabetes, heart disease and cancer, an even greater burden on public health than infectious diseases. This is alarming!

The researchers say sugar isn't as innocent as 'empty calories' (calories without any nutritional value) because in the amounts we currently eat, triple the average consumption 50 years ago, it's toxic, in that it ups blood pressure, damages the liver , and impacts hormones. The scientists believe the same regulations, including taxes and limited access, that helped reduce cigarette smoking, from about 43 percent of adults in 1965 to now less than 20 percent, could work for sugar.

In addition to soaring sugar consumption, most Americans are also seriously short on healthy items. Only about 25 percent meet the recommended daily produce recommendations of two fruit and three veggie servings. Also, the average intake of whole grains is less than one serving per day, and fewer than 10 percent of Americans eat the minimum recommended three daily servings. When you think about all the sugar we're eating that we shouldn't be, and all the fruit, veggie, and whole grain servings we should be getting that we're not, it's obvious that some shuffling is in order.

If you think your diet is a bit out of balance commit to these three trade outs - each will reduce your sugar intake and help fill the fruit, veggie, and whole grain gap:

Kick the soda habit
If you crave bubbles, switch to sparkling water or all natural seltzer with a splash of 100 percent fruit juice or fresh fruit for flavor. One of my favorite combos is a whole key lime, quartered and slightly squeezed and a few sprigs of fresh mint. It's like sipping a refreshing virgin mojito.

Make fruit the base of your dessert
Bake or grill sliced apples, pears, pineapple, or mango. Instead of adding sugar just grill in foil or bake on a cookie sheet at 375 degrees Fahrenheit then dust with cinnamon, cloves, or fresh grated ginger. For a crunchy topping, sprinkle with toasted rolled oats or unsweetened shredded coconut. If you're craving something creamy layer with organic 0 percent (nonfat) yogurt or a nondairy yogurt made from coconut or almond milk. Or melt a few squares of dark chocolate (70 percent cocoa or greater) as a dip for fresh berries.

Get real about candy
When you need a candy fix try options made from real fruit with no added sugar, such as Seitenbacher Gummi Fruits or Stretch Island's FruitaBu.

Get your sweet fix with whole grains (or even veggies!)
When you absolutely must have something like a cookie or brownie, choose options made with whole grains. One of my favorites is Uncle Eddie's Oatmeal Chocolate Chip Cookies (just remember even though they're made with oats they're still an in-moderation splurge at 140 calories per cookie). Or whip up your own whole grain sweet treat with veggies to boot! Check out this video featuring my very own secret spinach brownie recipe.

http://shine.yahoo.com/healthy-living/sugar-worse-tobacco-150300762.html;_ylt=AuGWMBanVHHLlPWB40acHulqbqU5;_ylu=X3oDMTNxNjc5bWd2BG1pdANIZWFsdGggSnVtYm90cm9uBHBrZwMzNTUyMzE5Yi1hYjdjLTM2MzEtYjMwNS0zOGYzOTMyNTI2NDIEcG9zAzEEc2VjA2p1bWJvdHJvbgR2ZXIDMmRiYzRjYjktNGU3OS0xMWUxLWFmZjMtYWI5Y2Q0Yzc1MWMw;_ylg=X3oDMTIxbTZvY3JzBGludGwDdXMEbGFuZwNlbi11cwRwc3RhaWQDBHBzdGNhdANoZWFsdGh5bGl2aW5nBHB0A3NlY3Rpb25zBHRlc3QD;_ylv=3

4 health-enhancing foods that don't even seem like health foods

#1 - Mustard
Mustard, believe it or not, is a medicinal paste made from the seed of the mustard plant. It's a superfood that's been around for at least 5,000 years, and it's one of the few common sources of cancer-busting selenium, a trace mineral often missing from over-farmed soils. (http://www.naturalnews.com/030916_mustard_health_food.html)Mustard is known to help in reducing migraines, and it's a natural anti-fungal and antiseptic. Another benefit of mustard is that it's never made with MSG or yeast extract. Mustard products - even conventional products from non-health-food companies - are still very healthful to consume.You can also make your own mustard using nothing more than a Vita-Mix blender. Check out this handy video where Annmarie Gianni shows you how to make raw mustard:http://www.naturalnews.tv/v.asp?v=8D94800B310B70E1F3C5C77FD06C5F59

#2 - Cole Slaw
Cole slaw is made out of one of the most powerful natural medicines in the food kingdom: Raw cabbage. (http://www.naturalnews.com/032377_cabbage_anti-cancer_food.html)Raw cabbage is a proven cure for stomach ulcers. It's also good for you when cooked (cabbage soup) or fermented (sauerkraut).Cabbage is rich in indole-3-carbinol (I3C), one of its many anti-cancer nutrients. Click here to read more about I3C: http://www.naturalnews.com/023081_indole-3-carbinol_broccoli.htmlIt's best to make your own cole slaw at home, but if you purchase store-bought cole slaw, be sure to avoid processed ingredients often used in cheaper cole slaw recipes such as high-fructose corn syrup and canola oil (which is often GMO).

#3 - Cinnamon, cloves, rosemary, paprika and other spices
Nearly all the pungent cooking spices are actually powerful medicines.
Cinnamon, for example, helps regulate blood sugar in diabetics (http://www.naturalnews.com/031133_cinnamon_diabetes.html).
Cloves are the No. 1 source for the highest density of antioxidants found in the entire food supply. (Yes, they have a higher ORAC value than any other food or spice.)
Rosemary is a powerful digestive tonic and internal detoxification herb.
Ginger is legendary as an immune-boosting, circulation-enhancing tonic herb that's also fantastic for beating winter colds and flu. Ginger even works to relieve muscle pain! (http://www.naturalnews.com/029986_ginger_muscle_pain.html)
If you're into curry, then you'll be glad to know that turmeric, the main ingredient in curry, is also an amazing source of natural medicines. It's a powerful anti-cancer as well as an anti-inflammatory medicine. If you really want great pricing on curry powder and other spices in bulk, visit a Middle Eastern food store in your local area, where these aromatic spices are often sold at the best prices in town.

#4 - Common nuts: Walnuts, pecans and more
Walnuts are an amazing natural medicine that helps reduce the risk of heart attacks and cardiovascular disease. They're very high in natural antioxidants and also help reduce the risk of prostate cancer (http://www.naturalnews.com/028584_walnuts_prostate_cancer.html).
Pecans boost brain protection and also help lower cholesterol levels (http://www.naturalnews.com/031815_pecans_heart_health.html).
Almonds are now being widely used to make almond milk (a natural anti-cancer milk beverage),
Just remember: When you buy nuts, raw is best because heat processing destroys the natural medicine found in foods. Avoid "salted" nuts because they're almost always salted with toxic sodium chloride (simple table salt). Avoid "flavored" nuts because they almost always -- yes, nearly ALWAYS -- are made with MSG flavor enhancers such as yeast extract or autolyzed proteins.
Just look for plain, simple, unsalted nuts... :)

8 Snacks That Fight Heart Disease

1. Apples
Maybe it's due to their ubiquitous nature, but apples don't get enough credit. Never mind it doesn't get the same health billing as exotic goji berries -- the humble apple is king, especially when it comes to fighting heart disease.
Apples frequently feature in heart health studies, and it's no wonder. When compared to the most commonly consumed fruit in the U.S., apples rank second only to cranberries (not the most snack-friendly food!) in antioxidant activity. They're also chock-full of pectin, a fiber that interacts with other phytonutrients found in apples to deliver a host of cardiovascular benefits.
How they help: Quercetin and other apple antioxidants combat oxidative stress that can lead to atherosclerosis and other cardiovascular problems, while pectin helps lower LDL (bad) cholesterol, a precursor and contributor to heart disease. Apples are also anti-inflammatory, which helps support overall vascular health.

2. Garbanzo beans (chickpeas)
In his book The 150 Healthiest Foods on Earth, Jonny Bowden cites a study of 10,000 men and women that associated regular consumption of legumes with a 22 percent lower risk of coronary heart disease.
How they help: All beans are a good bet for heart health, but garbanzo beans are the winner when it comes to reducing your risk of coronary heart disease. They're packed with soluble fiber -- which helps lower cholesterol -- in addition to heart-protective antioxidants, potassium, and omega-3 fatty acids. Aim for four servings a week. Aim for four servings a week.

3. Almonds
Researchers comparing evidence from four large epidemiological studies found that regular consumption of nuts was associated with a 37 percent reduced risk of coronary heart disease. Why choose almonds over other nuts? It's simple: Calorie for calorie, they're packed with more cardioprotective nutrients than just about any other nut (walnuts are a close second).
How they help: Almonds house a slew of heart-healthy nutrients, including fiber, vitamin E, potassium, and magnesium. Magnesium contributes to healthy blood pressure, and potassium is essential for helping your heart pump blood. Almonds are also rich in monounsaturated fat -- the healthy kind -- which has been associated with lower levels of heart disease in countless studies.

4. Blueberries
Studies show that high blueberry consumption (one to two cups per day) can improve cholesterol levels, lower triglycerides, and protect against oxidative damage that could lead to clogged blood vessels, a sign of heart disease.
How they help: Blueberries are powerful pellets of antioxidants (especially manganese and vitamins C and E) that provide protection on a cellular level. In addition to lowering LDL ("bad") cholesterol and raising HDL ("good") cholesterol, the phytonutrients in blueberries also prevent plaque buildup in the arteries, protect blood vessels, and support healthy blood pressure levels.

5. Dark chocolate
In 2004, Columbian scientist Oscar Franco and his team of researchers published an article, in the British Medical Journal, that proposed a natural dietary means to reduce heart disease. It was dubbed the "polymeal" and researchers asserted that, if eaten daily, the seven proposed food groups could cut risk of heart disease by more than 75 percent. One of those seven foods was dark chocolate, which, as an individual component, was found to reduce risk of cardiovascular disease by an incredible 21 percent.
How it helps: Dark chocolate has a high percentage of cocoa. Cocoa is incredibly rich in compounds known as flavanols (a type of flavonoid), which help prevent clogged arteries, thereby reducing the risk of heart attack and stroke. Dark chocolate has also been shown to decrease blood pressure.
Snack smart: A small amount of dark chocolate is healthy for most people. Stick to small portions (about a two-inch square, or no more than an ounce) of chocolate with a high cocoa content -- 70 percent or higher.

6. Grapes
Grapes are high in various heart-protective nutrients, including vitamin C, vitamin B6, potassium, and flavonoids.
How they help: Grapes support cardiovascular health primarily thanks to their antioxidant and anti-inflammatory effects. Together, these nutrients promote healthy blood pressure, reduce LDL cholesterol, and help your heart pump blood. B6 is a powerful anti-inflammatory agent that helps minimize the risk of inflammation, atherosclerosis, and hypertension.

7. Figs
Figs deliver a high dose of fiber, which is necessary for any healthy diet plan, but it's because they're so high in potassium that they made this list.
How they help: Time and again, studies have linked potassium-rich diets with healthy blood pressure levels and significantly lower rates of heart disease and stroke. It's interesting to note that high dietary sodium intake (common in today's modern diet of processed food) has been closely associated with a higher rate of hypertension -- and potassium helps combat that.

8. Walnuts
Like almonds, walnuts are rich in heart-healthy antioxidant vitamin E, potassium, and magnesium, but they really shine thanks to a good dose of omega-3 fatty acids. Just one quarter-cup serving contains nearly 95 percent of your daily dose.
How they help: Walnuts lower LDL cholesterol, help regulate blood pressure, and protect against excessive clotting and inflammation. Omega-3 fatty acids are antiatherosclerotic, meaning they help prevent (and may even reverse) atherosclerosis, the progressive thickening and hardening of the artery walls created by fatty deposits. In other words, omega-3 fats are the "good fat" you've heard about, and they're fantastic at fighting deadly atherosclerotic heart disease.
Snack smart: A good portion of the nutrients in a walnut is found in its skin, so go for whole, raw nuts with the skins on. Jessica K. Black, author of The Anti-Inflammation Diet and Recipe Book, recommends consuming omega-3 fatty acids three to four times a week -- so just grab a handful and munch.

Article source: http://www.caring.com/articles/more-snacks-that-fight-heart-disease