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Website of the Telegraph Media Group with breaking news, sport, business, latest UK and world news. I don’t know about you, but I never found Cheerios sweet enough, and I would always dip my tablespoon at least once, and usually twice into the sugar bowl before pouring my milk and tucking in. I can readily recall that last soupy sludge at the bottom of the bowl with milk and partially dissolved granules of sugar.
While my weight has been pretty stable as an adult, it faced its most serious challenge when Riki went to pastry school.
But when we switched up our diet, many of the food blogs I’d been reading said two of the first things you have to give up are sugar and gluten. Well, it turns out that what sugar cereals, fruit, and fruit juice have in common is not just sugar, but specifically, fructose.
Most people mistakenly assume that since sugar is natural it’s good for you, or at least we all know it’s better for you than High Fructose Corn Syrup (HFCS). Every cell in your body can metabolize glucose, and indeed your brain needs glucose to survive. There have been two trends in the past 30 years (coinciding with America’s obesity epidemic): fruit available all year round, and highly processed and rewarding food with added sweeteners (either as sugar or HFCS), with the latter being a much more prevalent problem.
So, according to the USDA, we’re eating too much “caloric sweeteners” and not enough fruit and veggies, despite many messages to the contrary. But let’s get back to the fructose and explore why fruit can be bad for you in excess, and why fruit juice really is bad for you. One additional fallout of this hyperinsulinemia is that over time chronically elevated insulin interferes with our body’s leptin signaling. But if it’s not working, then your brain isn’t getting the message from your fat cells that you have enough energy stored for current metabolic needs. As Gary Taubes has said, people don’t get fat because they are gluttons and sloths, they are gluttons and sloths because they got fat.
So we want to minimize our intake of fructose, which means minimizing sugar, and it also means eating fruit in moderation. A recent study published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts. Content from the Daily Telegraph and Sunday Telegraph newspapers and video from Telegraph TV.
She relaxed this rule over time, but when I was really young all we got was plain Life, or Cheerios, or maybe Rice Krispies.
Mind you I completely supported this idea, but the daily onslaught of delicious French pastries and desserts and ice creams were over the top.
I knew I had to cut back on the sweets, but in no way did I think I’d give them up altogether.

The symbols are sized and colored to the proportion of total calories, and the numbers to the right of each dot represent the percentage of that item in our diet. Robert Lustig, from the UCSF medical center, has made a career out of studying childhood obesity. Lustig notes that research shows obese kids report the same feeling of self-confidence that victims of childhood cancer do.
Though there are many contributing factors to obesity, Lustig argues that one crucial culprit is fructose. Leptin is one of the key hormones that mediates the amount of body fat you are carrying around.
So your brain thinks you are starving, and sends a signal to eat even more and conserve energy. The brain is in control of this process, not your willpower (which is what I heard over and over again as a kid). But the sweet, cartoon-y choices of yesteryear are making way for more adult ingredients in your a.m.
As we got a bit older, Honey Nut Cheerios were a regular fixture, as was my eventual favorite, Cinnamon Toast Crunch.
Regular old table sugar, or sucrose, is really composed of two sugar molecules: a glucose ring, and a fructose ring.
The mechanics of the biochemistry behind this are pretty complex, but suffice it to say your body can’t handle too much fructose. It shows, for example, that just 8% of our diet comes from fruit and veggies, while 18 % comes from caloric sweeteners, and 24% comes from flour and cereal products. I would argue, as would many people, that we’re also eating too many refined carbohydrates, but that’s a separate post. While as a society we can (and do) blame obese people for being gluttons and sloths, Lustig argues that we can’t say the same for obese kids. Too much fructose overwhelms our liver, which in turn sends messages to the pancreas to secrete insulin to deal with the excess, which in turn causes our body to store the excess energy as fat.
If it’s working correctly, your brain controls your activity levels and your caloric intake to keep you in balance.
I’m old enough to remember when certain fruits appeared seasonally at the market, or at the farm stands near my hometown.
Fruit juice, in contrast, even if it’s “100% unsweetened all natural fruit juice,” contains no fiber but still has all the fructose.
I ate cereal every day of my childhood and well into my adulthood – even if there was something else like eggs or bacon for breakfast – I would have a “little” bowl of cereal. I have a mouthful of silver to show for my many mornings of cinnamon toast crunch, and can still viscerally remember the horror of 1970s dentistry.

It’s addictive, and the science has shown that it hits the reward centers in our brain just like heroin and cocaine. Your liver treats it as somewhat of a toxin, not too dissimilar from the way it processes ethanol. If the carbs are refined and processed and include added fats like soybean oil, and added sweeteners like HFCS, than it’s a major problem. They have more than enough fat, but the brain-body communication system is broken, and so they eat more and move less.
Indeed there are times in your life when you want your leptin signaling to get blocked by insulin. Since the fiber plays a key role in slowing down the absorption of fructose into the liver, when you drink fruit juice you overwhelm your liver and its ability to process the fructose. To celebrate National Cereal Day, we’ve tested some of the newest options of the food that fuels our mornings.
But when the Pithivier came home, or the nougat – oh the nougat – or the divine tarts with apricots soaked in syrup, I couldn’t resist.
The blogs (like archevore for example) also said if you want to lose weight, than watch your fruit intake. If it was, you cannot imagine how much I wanted to live in your house, eat all your sugary cereal, and drink (or eat) Tang till I passed out.
So if our body can process fructose, and it’s “all natural” why would we want to avoid fruit juice? Do this over and over again, even several times throughout each day as many American kids do, and you are heading for obesity and metabolic syndrome.
With only 1g of fat, 8g of sugar and nearly half your daily folic acid, choose this for a waistline-friendly way to start your day.Cheerios + Ancient GrainsThe heart-healthy favorite adds khorasan wheat, quinoa and spelt for added texture and nutrition.
Per serving, this has more potassium and protein and less sodium than the Honey Nut version.
Steel-cut is the healthier choice thanks to less processing, which means a lower glycemic index and steadier blood sugar. Try the Madagascar Vanilla, Almonds, Pecans variety, which features classic breakfast flavors combined with oats and red quinoa for a satisfying first meal.

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