Protein: Just how important is it?

What is protein?

Protein is made up of a chain of polypeptides which are made up of amino acids. Sounds smart but just what the heck does it mean?

 Every single cell in your body is made up of protein. Your brain cells are 10 percent protein. Muscle and red blood cells have as much as 20 percent. Protein is the second largest building block of the human body (Water is number 1) comprising approximately 15% by weight.

To keep your cells thriving, you must give them protein on a daily basis.  

Proteins are made of amino acids that are linked together in long chains. Our bodies can make certain amino acids however other types of amino acids must be consumed. 

In a nutshell amino acids are molecules made up of Carbon, Hydrogen, Oxygen and Nitrogen. 

Protein is a building block in muscle growth. I will explain muscle growth in a bit. 

Our bodies do not manufacture protein on its own. To get protein in our bodies we have to consume it. 

How much protein does the average person need?

Our protein needs depend on our age, size, and activity level. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37. This is the number of grams of protein that should be the daily minimum. According to this method, a person weighing 150 lbs. should eat 55 grams of protein per day, a 200-pound person should get 74 grams, and a 250-pound person should eat 92 grams.

What if I am looking to grow bigger muscles?

Although it is controversial, there is evidence that people engaging in endurance exercise (such as long distance running) or heavy resistive exercise (such as body building) can benefit from additional protein in their diets. One prominent researcher in the field recommends 1.2 to 1.4 grams per kilogram of body weight per day for endurance exercisers and 1.7 to 1.8 grams per kg per day for heavy strength training. 

You can use this Kilogram converter here to convert your body weight in pounds to Kilograms. http://www.manuelsweb.com/kg_lbs.htm

How do Vegetarians get protein in their diet?

Protein has been marketed to be synonomous with Meat and Dairy. However there are a variety of Plant based foods that contain protein and some of them are very high in protein. 

Protein Rich Foods: Quantity (grams) Protein Content (grams)

White rice, regular, cooked 100g 3g

Brown rice, cooked 100g 3g

Wheat flour, whole grain 100g  14g

Whole wheat bread 100g 10g

Cornmeal, whole grain, white 100g 8g

Oat bran, cooked 100g 3g

Almonds, roasted, without salt 100g  21g

Cashews, roasted, without salt 100g  15g

Peanuts, dry roasted, without salt 100g  24g

Pecans, roasted, without salt 100g 9g

Sunflower seed kernels, roasted, without salt 100g  19g

Pumpkin seeds, 100g  38g

Beans: Quantity (grams) Protein Content (grams)

Mung beans, boiled and without salt 100g 7g

Asparagus, cooked, boiled, drained 100g 2g

Pinto Beans, boiled, without salt 100g 9g

Navy beans, boiled, without salt 100g 8g

Kidney beans, boiled, without salt 100g 9g

Black beans, cooked boiled without salt 100g 9g

Lima beans, boiled and without salt 100g 7g

Soybeans, boiled, cooked, without salt 100g 12g

White beans, cooked, boiled, without salt 100g 9g

Baked beans, without salt 100g 5g

Chick peas, cooked, boiled, without salt 100g  15g

Refried beans 100g 5g

If you are trying to limit your intake of saturated fat and cholesterol then you can follow the vegetable protein list for good sources of protein. You can also supplement your diet with Vegan powdered protein. I bought mine through Amazon.com by searching for Vegan Powdered Protein. 

Is protein from animals bad?

No, not when consumed with in reason, but there are those who for personal, ethical and health related concerns choose not to consume animal based protein. It has been shown that a diet high in animal based foods leads to increased disease in the body. Diseases such as heart disease, type 2 diabeties, some forms of cancer and prostate enlargement. (for the men: enlarged prostate is what makes it difficult to get and maintain an erection as you get older.) 

Is too much protein bad for you?

In a review of the research, the National Academy of Sciences reported that the only known danger from high-protein diets is for individuals with kidney disease. After careful study, they recommend that 10 percent to 35 percent of daily calories come from protein. People who have or are being treated for kidney stones should avoid diets high in protein. 

How are muscles made?

Strenght training effectively by using enough weight to sufficiently overload a muscle, micro trauma and micro tears are created in the muscle. The muscle then goes about repairing itself. It may take many strength training sessions, before you add one pound of pure muscle to your body. Nutrition, training, recuperation and stress levels all play a part in the process. If you eat excessively, your blood sugar will remain elevated and sabotage your efforts, so nutrition is truly an important component for success.

What happens if we don’t eat enough protein?

Unlike fat and glucose, our body has little capacity to store protein. If we were to stop eating protein, our body would start to break down muscle for its needs within a day or so. So having a daily intake of protein is essential. 

Shakeology is an excellent vegetarian source of protien. It has 18g of protein per serving. When you add an additional scoop of either Vegan or Whey protien to it you can easily meet your daily protein needs if you are a heavy lifter. 

To order Shakeology you can contact myself or your Beachbody Coach. 

http://myshakeology.com/esuite/home/coachcherokee

Heart Attack Waiting to Happen!

A few years back I was very over weight. At the time I was pushing 220 and rapidly working my way up to 230lbs. I worked as a Phlebotomist for the Kentucky Blood Center in Lexington KY. This was a very sedentary job. I worked in the mobiles department and 90% of my day was spent riding in a van to a blood drive. This was a rather boring affair and to pass the time we would eat and talk and eat some more.

If it was a slow blood drive then we would all sit around and wait for the donors to show up. So there was more sitting and eating. Little Debbie snack cakes were readily available and any opened boxes would just get thrown away. So we ate the left overs and any soda that was left would also get consumed.

I was easily eating one thousand calories over my daily requirement and yet I could not understand why I was gaining a pound or two a week.

The work hours were long and days off were a luxury.  That particular blood centers management had horrible people skills as well as deplorable managerial skills thus the turn over rate was very high. Those of us stubborn or stupid enough to stick around were worked like pack mules and to put in a 10 day work week was not uncommon.

I was too tired to do anything but sit when I got home. Combine that with a lack of healthy food choices and before I knew it I was having an odd tightening in my right shoulder that radiated to my arm pit and down my left arm. The politics and high school mentality of the staff created a lot of interpersonal stress at work. Home was not a bastion of tranquility as a single mom I had double duty.

I tried to get my work hours decreased and my schedule more in line with my kids school schedule. The only thing I got for that was the threatening words "consider yourself lucky to have a job, I can always hire someone else to take your place."

There were a few at home incidences with the babysitter not doing her job and then we were in and out of court and my D.M.V. ex husband was telling the courts that I was a bad mom and the kids should go to him. Oh and he wants 1,200.00 a month in child support. Twice what I was getting from him at the time.

This created more stress on top of stress.

The angina increased and I ignored it. The blood center did not offer medical benefits at that time and between court fee's and child care plus daily living expenses I had no money to see a doctor and seek medical attention.

I was very lucky that I did not have a heart attack. All the precursors were there and if I had not been introduced to Shakeology I would not be here to write this.

I was experiencing all the symptoms in WebMD: http://www.webmd.com/heart-disease/guide/heart-disease-symptoms

I won my court battle for my kids but at a terrible price. My health, my spirit and my career were broken.

I had my kids to live for and after the traumatic year we had all spent I wanted to give my kids a healthy and vivacious mother. So I started taking care of myself. I signed up as a Beachbody Coach and got my Shakeology for a 25% discount. That discount also applied to Beachbodies award winning work out programs such as P90X, Insanity and all the rest that they offer.

I drank my shake every day for a month. After a month I had lost enough weight that I was able to do the Shakeology work outs. I continued to drink my Shakeology and work out. By the end of the second month all angina had ceased and I could do the work outs completely.

It has been 8 months since I started drinking Shakeology and I continue to drink it and work out. I have lost over 50 pounds so far and look and feel amazing.

I want you to know that you don't have to suffer from angina as I did. You can turn your health around with Shakeology. You can read more about it here: http://bestellar2.weebly.com/index.html

I wish you the best of success and would love to help you in your health and fitness journey.

Cherokee

Shakeology Ingredient of the DAY---Hydrilla

Shakeology Ingredient of the DAY---Hydrilla

by Cherokee Schill on Thursday, April 28, 2011 at 6:12am

Hydrilla, a fresh water vibrant green plant, is a nutrient powerhouse abundant in vitamins, minerals, trace minerals and several health-promoting food compounds.

Research has shown populations that consume a diet rich in food compounds have an associated decreased risk of developing degenerative health conditions and improved health. This direct association is related to the vital roles food compounds exhibit in the body, including acting as potent antioxidants, immune stimulators and detoxifiers.

The health benefits of aquatic green foods have been revered for many years as nutritional SuperFoods. The term SuperFood is used to describe a food that is naturally concentrated in vital nutrients, enzymes, amino acids and a myriad of beneficial food compounds necessary for optimal health. Both aquatic foods and grasses are considered SuperFoods, yet they all differ in the amounts and ratios of nutrients they contain.

The synergistic complex of nutrients found in Hydrilla offers you the nutrition you need to fortify the immune system, build and nourish healthy cells, and provide you with natural energy from a whole food. Hydrilla has also been shown to be effective as a muscle builder, energy enhancer, skin restorer, assist in weight loss, and support bone health.

Hydrilla is readily assimilated into the body, making it a convenient way to supplement your diet with a nutrient-dense and balanced whole food. Since Hydrilla is nutrient dense, very little is required to achieve a significant nutritional benefit.

Hydrilla is far superior in almost every nutritive value when compared to other aquatic green foods. Based on average analysis, Hydrilla is superior in Calcium, Magnesium, Manganese, Potassium, Zinc, Copper, Vitamins B1, B2, B5, B6, B12, Vitamin C and Vitamin E. In addition, Hydrilla has an abundant source of the food compounds Beta-carotene and Chlorophyll, two colorful pigments responsible for Hydrilla's bright and energizing green color. Beta-carotene and Chlorophyll both act as potent detoxifiers and antioxidants in the body. Interestingly, Chlorophyll has a molecular structure very similar to the molecular structure of the human red blood cell, and it is known to be an excellent natural blood builder.

Hydrilla is also rich in the antioxidant nutrients Selenium and Vitamin E, as well as GLA (Gamma Linolenic Acid), a vital fatty acid for optimal health. Another one of Hydrilla's remarkable nutritional qualities is its high protein content: 50-60 percent, with all the essential amino acids including a high content of Lysine.

Hydrilla is a rooted macrophyte (aquatic plant), organically grown in pristine fresh-waters of the Southern United States. At first, the Department of Agriculture considered Hydrilla to be a problematic weed, and went to great lengths and cost to eradicate it. However, wherever it was eradicated, fish populations dramatically decreased. Once reintroduced, fish populations increased and were leaner and healthier. Since Hydrilla was a part of the fish's diet, scientists investigated the nutritional value of Hydrilla, and they were surprised at how nutrient dense it was.

Hydrilla's nutrient density is attributed to its root structure, which grows deep into pure subterranean soil that has an abundance of essential and trace minerals. Other well-known aquatic green foods such as spirulina or blue green algae, live on top of fresh water where it absorbs nutrients as well as contaminants from the water surface and airborne contaminants. Hydrilla, being a rooted plant, is protected from airborne and floating contaminants, making it a cleaner aquatic plant. In addition, submerged aquatic plants like Hydrilla accumulate nutrients from both the soil and water. This gives them the ability to absorb more nutrients than surface plants. This advantage is especially true of mineral content. Submerged macrophytes have a higher concentration of calcium, magnesium, phosphorus and trace minerals.

To preserve the nutrient content of Hydrilla, each batch of fresh wild-harvest plant material undergoes a very precise five stage process. The five stage process includes a pressure wash and bath system to remove bacteria and micro-organisms. The cleaned Hydrilla is then carefully dehydrated at low temperatures to remove the moisture without damaging the living enzymes and nutrients found within the plant. The resulting green powder is an exceptional, live whole food. The final milled powder is tested and assayed to be free of bacteria, mold, yeast and herbicides.

As the demand for dietary supplementation grew, vitamins and minerals were pharmaceutically isolated and manufactured into pills without food. Unfortunately, scientists noticed that the biological activity of these isolated nutrients was notably lower than the activity of the same nutrients combined with other compounds contained in food. To compensate for the lost biological activity of synthetic vitamins and minerals, higher doses were recommended. For decades, people assumed that if they took a "complete" multi-vitamin, they would be getting all the nutrients they needed for good health. New re search has shown that high dosages of vitamins and minerals cannot replace the health benefits of the missing food compounds. As scientists discovered the powerful health-promoting activities of food compounds in the body, and their interaction with other nutrients, it became clear that vitamins and minerals alone are not enough for optimal health. Food compounds are the key to complete nutrition and wellness.

Shakeology formulates all there ingredients to retain their whole food structure so that you can get the full benefits of these wonderful foods. 

To order Shakeology contact your local Beachbody Coach.

Or

http://myshakeology.com/esuite/home/coachcherokee/doctors?marketLocaleCode=en

Response to prose.

The deeper your scars, the more room there is to fill them up with love. Don't hate your scars, appreciate their depth.

My opinion of the above. As set forth below.

"I require nothing from you but yourself, purely you, not anything of yours, no marriage contract, no dowry, nor did I study how to gratify my own desires, but rather yours, as you know. And if the title of wife seems more saintly or respectable, sweeter for me always is the name of friend, or, if you won't take offense, even concubine or whore, because it seemed to me that the more I was humble the more I would win your favor, and also the less harm I would do to your fame and reputation. You yourself did not completely forget this in your own account; in the letter of consolation I have spoken of above (referring to Abelards autobiography) you did not think it unworthy to set out some of the arguments by which I tried to dissuade you from joining us in an ill-fated marriage, a marriage that is chains... Neither wealth nor power, which depends on fortune, makes a person better. but rather virtue. Not any less, if someone more willing marries a rich man than a poor one, and covets in her husband not himself but what belongs to him, she weighs herself an object for sale. Certainly such a person, drawn into marriage by such desires, is owed wages not favor."

We are responsible to those who love us, to those whom we can make happy, to those who have done what we have asked them to do. Relations based on these obligations are the substance of love. A love based on mutual responsibility and care survives physical disability.

The very nature of the human animal is that which seeks to take advantage of those whom it perceives as weaker. The loftiness of the human ideal seeks to correct those errors inflicted on it by chasing that which inflicted the wounds. whether it be physical or ideal the human experience sets itself up for failure.

Wounds which have been inflicted require healing from with in. A building up of the self. This requires fortitude and courage. If we can not say no to that which would scar us then we have only received that which was our just measurement. To take stock in one's self. To rely on one's self. Is not an act of self-centeredness or the product of a cold heart. Self respect is that which prevents the act of scaring and Self love is that which makes us whole enough to love unreservedly another. To give them the best of ourselves with out reserve.

Any thing less is Sadomasochistic and undeserving of the word love.

I do see how the quote can seem sweet but having been there done that. I can tell you that there is no greater love than that which you hold for yourself. All others should pay court to that and in doing so, show their respect for you. 

Where there is respect, love will follow. 

Love you friends

Shakeology Ingredient of the Day--Pomegranate Powder

Pomegranate (Punica granatum) has been used as a natural remedy for thousands of years.

the pomegranate is held in high esteem for its antioxidant properties, due to a high concentration of polyphenols. One such polyphenol is Ellagic acid. Ellagic acid is believed to have some anti-cancer properties; it is also believed that it can help to prevent heart disease through reduction of risk factors such as atherogenesis. Much more research is required to prove these beliefs, but many American nutritionists think that the pomegranate will eventually become the world's favorite antioxidant.

Like many of our antioxidant-rich Superfood Powders our Pomegranate Juice Powder is spry-dried; This allows the powder to retain the nutritional benefits of the raw fruit.

Research into the many health benefits of Pomegranate is ongoing, but studies have shown that Pomegranate (Punica granatum) may be:

• A powerful antioxidant due to the high concentration of polyphenols
• Beneficial in the reduction of heart disease risk factors, such as hardening of the arteries or atherogenesis
• Able to help reduce cholesterol and lower systolic blood pressure, protecting the heart and the cardiovascular system
• May be effective against certain types of cancer such as prostate, skin and breast cancer due to its high concentration of
• Flavonoids, a type of antioxidant that is effective at neutralizing free radicals
• Beneficial in the prevention of Osteoarthritis
• Helpful in the prevention of dental plaque
• An anti-inflammatory that can be of benefit in a variety of maladies

In preliminary laboratory research and human pilot studies, the juice of the pomegranate has been found effective in reducing heart disease risk factors, including LDL oxidation, macrophage oxidative status, and foam cell formation, all of which are steps in atherosclerosis and cardiovascular disease. Tannins such as punicalagins have been identified as the primary components responsible for the reduction of oxidative stress which led to these risk factors. Pomegranate has been shown to reduce systolic blood pressure by inhibiting serum angiotensin-converting enzyme (ACE).

Metabolites of pomegranate juice ellagitannins localize specifically in the prostate gland, colon and intestinal tissues of mice, leading to speculation that pomegranate juice may be effective against prostate cancer and osteoarthritis. In 2007, five clinical trials in the United States and Norway were conducted to examine the effects of pomegranate juice consumption on parameters of prostate cancer or prostatic hyperplasia, diabetes or lymphoma. The studies have not yet finished, but interim reports released to the public media were that pomegranate juice may slow onset or development of prostate cancer.

Containing polyphenols which inhibit estrogen synthesis, pomegranate seed oil was effective against proliferation of breast cancer cells in vitro. The juice may also have antiviral and antibacterial effects against dental plaque.

For more information about Shakeology please contact YOUR Team Beachbody Coach. 

If you dont have one you can contact me @ http://beachbodycoach.com/esuite/home/coachcherokee

Shakeology Ingredient of the day--Chlorella

Shakeology Ingredient of the day--Chlorella

by Cherokee Schill 

                                         Chlorella (Chlorella pyrenoidosa)

Chlorella benefits

Chlorella is a fresh water, single-celled algae that grows in fresh water. Chlorella emerged over 2 billion years ago, and was the first form of a plant with a well-defined nucleus. Because Chlorella is a microscopic organism, it was not discovered until the late 19th century, deriving its name from the Greek, "chloros" meaning green and "ella" meaning small. In fact that chlorella contains the highest amount of chlorophyll of any known plant.

It is thought to boost the immune system and help fight infection. It has been shown to increase the good bacteria in the gastrointestinal (GI) tract, which helps to treat ulcers, colitis, diverticulosis and Crohn's disease. It is also used to treat constipation, fibromyalgia, high blood pressure and high cholesterol. Chlorella has been used to treat cancer and also help protect the body from the effects of cancer radiation treatment.

The algae, which is a popular food supplement in Asia and has been used as energy-producing food for centuries, is often used to prevent or curb the spread of cancer, enhance immunity, promote a good balance of bacteria in the gut, and lower blood cholesterol. In Japan, it is traditionally used as a treatment for duodenal ulcers, gastritis, hypertension, diabetes, hypoglycemia, asthma, and constipation. More recently, it is has been touted as an effective therapy for elevated cholesterol levels, a prophylactic to ward of infections and, and adjunct treatment for cancer.

Chlorella is now used as an adjunct supplement during radiation treatment for cancer. Its abundance of chlorophyll is known to protect the body against ultraviolet radiation.

It is a nutrient-dense superfood that contains 60% protein, 18 amino acids (including all the essential amino acids), and various vitamins and minerals. One of its unique properties is a phytonutrient called CGF.

Chlorella provides all of the dietary-essential amino acids in excellent ratios. It is also a reliable source of essential fatty acids that are required for many important biochemical functions, including hormone balance. Chlorella also contains high levels of chlorophyll, beta-carotene and RNA/DNA. More than 20 vitamins and minerals are found in chlorella, including iron, calcium, potassium, magnesium, phosphorous, pro-vitamin A, vitamins C, B1, B2, B2, B5, B6, B12, E and K, biotin, inositol, folic acid, plus vitamins C, E and K.

Although the algae grow naturally in fresh water, Chlorella destined for human consumption is generally cultivated outdoors in mineral-rich freshwater ponds under direct sunlight. The entire process from strain maintenance in the laboratory to harvesting of the final product is monitored by microbiologists to ensure optimal nutrient value and product purity. It is often combined with other natural green foods such as spirulina, wheat grass, barley greens, and sometimes seaweed.

Chlorella has been the focus of many medical and scientific research projects. Based on very early research, it appears that chlorella may play a role in fibromyalgia, hypertension, or ulcerative colitis and has an effect on the immune system. More studies are needed to confirm initial findings.

Research conducted in Japan suggests that chlorella may have antitumour activity against breast cancer. However, its main use in cancer therapy is to help remove radioactive particles from the body after radiation treatment.

So far, the bulk of evidence for chlorella's long list of medicinal powers comes from animal studies. Studies in mice have shown that Chlorella vulgaris can protect against the development and spread of cancer, and other rodent studies have shown that it lowers cholesterol and helps organisms get rid of toxic chemicals, such as dioxins.

Latin Name: Chlorella pyrenoidosa

Common Names: Chlorella (Algae)

Properties: anti-oxidant, anti-tumour, prophylactic.

Contains: Calcium, CGF (phytonutrient), beta-carotene, biotin, carotenoids, chlorophyll, Essential fatty acids (EFAs), folic acid, inositol, iodine, iron, magnesium, PABA, pantotheneic acid, phosphorous, potassium, proteins, RNA/DNA, vitamins A, C, B1, B2, B2, B3, B5, B6 and B12, E and K, zinc

Indicated for: Asthma, boosting immune system, cancer, colitis, constipation, Crohn's disease, diabetes, diverticulosis, duodenal ulcers, fibromyalgia, gastritis, high blood pressure, high cholesterol, hormone balance, hypertension, hypoglycemia, preventing and fighting infection, protecting the body from the ill-effects of both cancer radiation treatment and ultraviolet radiation, toxic chemical disposal, ulcers and ulcerative colitis.

Be sure to check out the article in the May issue of "O"prah magazine on Shakeology.

You can contact your local beachbody coach for ordering information 

or

You can order through me http://myshakeology.com/esuite/home/coachcherokee/doctors?marketLocaleCode=en

Shakeology Ingredient of the day--Fructose, yea that's what I said...Don't forget the Stevia

Shakeology uses a NON-GMO Fructose (NOT TO BE CONFUSED WITH HIGH FRUCTOSE CORN SYRUP) 

There are Health benefits to Fructose. For more information read the following articles. All articles are given full credit and all footnotes included. (Please note the table at the bottom of the article)  Shakeology has less sugar than an apple, raisin's or a pear. It has the same amount of Fructose gram for gram as honey. Shakeology also uses Stevia. You can read more about Stevia here: http://en.wikipedia.org/wiki/Stevia

Fructose is a natural sweetener with many hidden benefits. Used as a food additive to increase shelf life and retain moisture, fructose is essential in many of the foods we eat. (Ref. 2.)

Identification

• 
  
  Fructose is a simple sugar made from fruits, honey, vegetables, and even certain plants. Also know as fruit sugar, fructose contains carbohydrates, which are a necessary source of energy for the human body. (Ref. 1.)

History

• 
  
  Fructose was first marketed as a health supplement. The pure crystalline form of fructose was not made available for use in food and beverages until approximately 20 years ago. (Ref. 1.)

Uses

• 
  
  Fructose is added to foods such as cookies, cakes, and beverages to add sweetness. It is also used in many baked goods to add a golden brown appearance. (Ref. 3.)

Benefits ******* READ THIS AS IT IS IMPORTANT!!!!

• Fructose has a low glycemic index, making it less likely to cause spikes in insulin than sucrose or glucose. Fructose is also less likely to cause cavities than any other type of nutritive sugar. (Ref. 2.)

1. Misconceptions

• 
  
  Fructose is often confused with high fructose corn syrup, which is a mixture of fructose and other sugars. Pure fructose consumed at normal dietary levels has shown none of the negative effects found in high fructose corn syrup. (Ref. 4.)

Read more: Facts on Fructose | eHow.com http://www.ehow.com/facts_5588184_fructose.html#ixzz1Ju3zowDv

This next article is available in PDF format at the bottom. It comes from the University of Florida. 

Facts about Fructose1

Wendy Dahl, Lauren Foster, and Russel Owen2

What is fructose?

Fructose is a simple sugar found in many foods. Common table sugar is made up of equal amounts of fructose and glucose. Fructose is sweeter than glucose, and for this reason has been used in many sweetened foods (1).

What foods contain fructose?

Fructose occurs naturally in honey, as well as in small quantities in many fruits and vegetables. Table 1 lists foods with naturally-occurring fructose (2).

Figure 1.  

Consuming naturally-occuring forms of fructose, such as fruits and vegetables, while limiting your consumption of sugar-sweetened beverages, is a step towards health. ~ Photo by Dayna Bateman, licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 2.5 License.

Fructose, in the form of high fructose corn syrup (HFCS), is added to many processed foods such as carbonated beverages, baked goods, canned fruits, and jellies.

How much fructose is recommended?

There are no specific recommendations for fructose intake. The 2005 USDA guidelines suggest that for a 2000 calorie diet, no more than about 270 calories per day should come from added sugars, fat and alcohol. This is the amount of sugar contained in one 20 oz bottle of soda. The USDA guidelines do not distinguish between sucrose (table sugar) and HFCS as added sugar sources.

Intake of HFCS and other refined sugars should be limited because they contain "empty calories", calories with no other nutritional value. They generally provide no vitamins, minerals, or protein to aid in maintaining a balanced diet (3).

How is HFCS made?

HFCS has become very popular with food companies due to its stability, ease of use and sweetness. HFCS is produced by wet milling of corn to separate starch from protein, oil and fiber. The starch then undergoes several processing steps to produce the HFCS (4), which contains either 55% or 42% fructose, with the balance mainly glucose and a few per cent of other sugars (5).

Is it safe to consume fructose?

There is debate over the safety of high intakes of fructose and HFCS. Some recent studies suggest that high-fructose diets may impact blood lipids and insulin resistance, and thus may increase risk factors for heart disease and type 2 diabetes (6). High fructose consumption may also affect appetite (7).

Are there any benefits of fructose?

Fructose intake may cause a lower rise in blood glucose than many starchy foods. This may be beneficial for individuals with diabetes (8).

Should we avoid HFCS?

The demand for low priced, sweetened foods has increased the intake of HFCS in the U.S. and abroad. In 2007, the average person consumed 56 pounds of HFCS (9). Two-thirds of this intake was from sweetened beverages (10).

The abundance of HFCS in the food supply makes it difficult to choose foods that do not contain HFCS. Avoidance is likely not necessary for good health. Consuming naturally-occurring forms of fructose, such as fruits and vegetables, while limiting consumption of sugar-sweetened beverages, is a step towards health.

References

1. Lê KA, Tappy, L. 2006. Metabolic effects of fructose. Curr Opin Clin Nutr Metab Care. 9:469–75.

2. U.S. Department of Agriculture, Agricultural Research Service. 2009. USDA National Nutrient Database for Standard Reference, Release 22. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/main/site_main.htm?modecode=12-35-45-00.

3. U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2005, 6th Edition. Washington, DC: U.S. Government Printing Office, January 2005.

4. Ramírez EC, Johnston DB, McAloon AJ, Singh V. 2009. Enzymatic corn wet milling: engineering process and cost model.Biotechnol Biofuels. 21:2.

5. Hanover, L.M. and White, J.S. (1993) Manufacturing, composition, and applications of fructose. Am J Clin Nutr. 58:724S-732S.

6. Stanhope KL, Schwarz JM, Keim NL, Griffen SC, Bremer AA, Graham JL, Hatcher B, Cox CL, Dyachenko A, et al. 2009. Consuming fructose sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans. J Clin Invest. 119:1322–34.

7. Havel PJ. 2002. Control of energy homeostasis and insulin action by adipocyte hormones: leptin, acylation stimulating protein, and adiponectin. Current Opinion in Lipidology. 13:51–59.

8. Bantle JP. 2009. Dietary fructose and metabolic syndrome and diabetes. Journal Nutr. 139:1263S–1268S

9. USDA Food Availability Spreadsheets. HFCS: Supply and disappearance. Retrieved fromhttp://www.ers.usda.gov/data/foodconsumption.

10. Bray GA, Samara JN, Popkin BM. 2004. Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity. Am J Clin Nutr. 79:537–543.

Tables

Table 1. 

Fructose content of foods

Food

Fructose

(g/serving)

Honey (1 Tbsp)

9

Apple, Raw (Medium Size)

11

Grapes (10 grapes)

4

Watermelon (1 cup)

5

Blueberries (1 cup)

7

Strawberries, Halved (1 cup)

4

Tomato, Raw (Medium Size)

2

Banana (Medium Size)

6

Cucumber (Medium)

3

Raisins (1/4 cup packed)

12

Pear, Raw (Medium Size)

11

g = gram, Tbsp = tablespoon

Footnotes

1. 

This document is FSHN10-01, one of a series of the Food Science and Human Nutrition Department, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. Original publication date May 2010. Visit the EDIS Web site at http://edis.ifas.ufl.edu/.

2. 

Wendy J. Dahl, PhD, associate professor; Lauren Foster, undergraduate student; Food Science and Human Nutrition Department;Institute of Food and Agricultural Sciences; University of Florida; Gainesville 32611; and, Russel J. Owen, graduate student; University of Washington; Seattle, WA.

The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other extension publications, contact your county Cooperative Extension service. 

U.S. Department of Agriculture, Cooperative Extension Service, University of Florida, IFAS, Florida A. & M. University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Millie Ferrer-Chancy, Interim Dean.

For the pdf version of the above article you can go to: http://edis.ifas.ufl.edu/pdffiles/FS/FS14800.pdf

In short: Do not consume HFCS. Fructose can be beneficial in small quantities. Such as the 9 grams in one serving of Shakeology.

So when someone says "Oh it has Fructose." you can say "What? You mean like the apple I'm eating?" 

If they get rude with you, you can peg them with your apple core. (just kidding, dont do that) :)

http://myshakeology.com/esuite/home/coachcherokee/doctors?marketLocaleCode=en