By Neva Cochran, MS, RDN, LD 

You will often hear that controlling your weight is simply a matter of “calories in vs. calories out.” Technically this is true: to create a calorie shortfall to lose weight, your body needs to use or “burn” more calories than you consume. Therefore, you must decrease your food intake, increase your physical activity or both. You can also simply maintain your weight by balancing calorie input with calorie expenditure.

However, one fact the “calories in vs. calories out” phrase does not take into account is that the types of foods that make up the calories consumed matters. You can reduce calories in a variety of ways – some healthy and some not so healthy – and still lose weight. While managing your weight is one consideration, just as important is obtaining all the nutrients you need for good health like protein, carbohydrate, fat, fiber, vitamins and minerals. To ensure that you consume all these nutrients, eating more “nutrient rich” foods and fewer “empty calorie” foods is the key.

So, let’s take a closer look at these two terms.

Nutrient rich foods are high in nutrients but relatively low in calories. They are packed with vitamins, minerals, complex carbohydrates, lean protein and/or healthy fats. Examples include fruits, vegetables, lean meats, low-fat dairy, nuts and seeds and whole grains.

On the other hand, empty calorie foods are higher in calories – usually from added fats and sugars – but deliver fewer nutrients, just the opposite of nutrient rich foods. Examples include sugar-sweetened beverages, fruit punch, chips, candy, cake, cookies, pastries and fried foods.

Why eat more nutrient rich foods?

Nutrient rich foods are filled with nutrients, which help your body perform at its best to keep you fit and healthy. Fruits and vegetables are brimming with vitamins, minerals and fiber. Complex carbohydrates provide long lasting energy, B vitamins and fiber. Lean meats are packed with protein for building and maintaining muscle without excess fat. And low fat dairy furnishes protein and calcium for strong bones and muscles. Choosing nutrient rich foods over empty calorie ones still supplies the body with calories, but from foods that also offer important nutrients for optimal health.

Why limit intake of empty calorie foods?

Consuming too many empty calorie foods may prevent you from reaching your daily nutrient goals. Foods and beverages high in sugar and fat often contribute too many calories without necessary nutrients. Consuming excess calories can also lead to weight gain.

Fortunately, sweeteners like allulose are very low calorie or calorie-free. Therefore, consuming allulose-sweetened products low in calories instead of  those sweetened with sugar that provide empty calories allows more room in your daily caloric allowance for nutrient rich foods. To save calories, choose fat-free, reduced fat, sugar-free and light products in place of their regular counterparts. Diet beverages or light yogurt sweetened with low-calorie sweeteners can be part of a nutrient rich diet lower in sugar and fat, which translates into fewer calories.

The calories saved by eating these products allows more room in meals for fruits, veggies, whole grains, lean meats and low-fat dairy. Replacing a sugar-sweetened, empty calorie coffee drink with a coffee sweetened with allulose is another example of a calorie saving swap. Again, this frees up calories to use for other foods so you feel more satisfied and less hungry.

Putting it all together

To conclude, it’s important to choose your calories wisely! All calories are not necessarily created equal. So pay attention to the “company” your calories are keeping. As you put together a healthy eating plan, try to eat fewer empty calorie foods. Low-calorie sweeteners like allulose can be used as a tool to save calories that you can put toward more nutrient rich foods. Choosing these foods provides your body with the vitamins, minerals and other essential nutrients it needs without excess, empty calories it does not. 

Neva Cochran, MS, RDN, LD is a registered dietitian nutritionist based in Dallas. She serves as a nutrition communications consultant to a variety of food and nutrition organizations, including the Calorie Control Council. She is passionate about promoting fact-based food and nutrition information to help people enjoy nutritious eating. Follow her on Twitter @NevaRDLD and check out her blog at www.NevaCochranRD.com.

A special thanks to Nicole Hawkins, recent University of Oklahoma dietetic internship and master’s degree graduate, for her assistance with this article.

April 8, 2019 — After filling their dinner plates with too much food, people are often quick to confess that their eyes were bigger than their stomach.  However, problems lie not only in our perception of portion sizes, but also in what our eyes don’t always see – hidden calories in foods and beverages. These are seemingly negligible bites and sips consumed throughout the day that can add up to hundreds of excess calories. Over time, hidden calories can add up to several pounds and have a serious impact on health. Here are some of the most common sources of hidden calories, many of which can be avoided or replaced with lower-calorie alternatives.

• Gourmet Coffee Drinks – While that daily caramel latte is slowly emptying your wallet, it may also be slowly adding on to your waistline. Unless you request otherwise, coffee shop beverages are typically made with whole milk. In addition, people often forget to take into consideration the addition of flavored syrups – just one pump of flavored syrup packs approximately 20 calories and five grams of sugar! If you can’t fathom facing your work day without your daily coffee indulgence, opt for a smaller serving size, low- or no-fat milk, and ask for sugar-free syrups. You might even consider taking sweetening into your own hands by grabbing some packets of low-calorie sweeteners as you run out the door!
• Snacks to “Hold You Over” – It’s 4 o’clock. You had a salad for lunch and your stomach feels empty, yet you still need to power through several more hours of work. We’ve all been there. The problem is, while those snacks you reach for to “hold you over” until dinner seem harmless, they can pack in as many calories as a small meal. Many protein bars contain more than 250 calories, and 4 ounces (i.e., handful) of trail mix adds about 260 calories. Thankfully, there are many convenient snacks that pack in the protein and fiber necessary to keep you going until your next meal, but don’t contain too many calories. Look for ingredients like allulose, which is considered a “rare sugar” because it provides the sweet taste and texture that sugar does, but without all of the calories and carbohydrates. For this reason, allulose is used in low-carb performance bars. Throw one in your bag “just in case” and you’ll be thankful you did.
• Smoothies – While some smoothies contain mostly fruit and water or juice, most include additional syrups or sweeteners. If you’re out, consider whether the large amount of liquid calories will actually keep you full and opt for a sugar-free drink or water to control your calorie intake. Better yet, if it’s specifically a smoothie you’re craving, try making one at home. Many of us own blenders, and it’s easy to purchase calorie-free sweeteners and syrups online and in some stores.
• Sauces – When counting calories, people usually look at the core components of what is on their plates. They don’t usually take into consideration the hefty squeeze from the ketchup bottle on the table, or the extra side of barbecue sauce that takes grilled meats from good to great. It’s important to realize that these condiments contribute calories as well. At the same time, recognize that the key to maintaining a balanced diet isn’t just about controlling calories, it’s also about enjoying the foods you eat and how they make you feel. If you want to lay on your favorite sauce, go for it. Just look for ways to save calories elsewhere, such as low- or no-calorie beverages, smaller portion sizes or skipping dessert.

By: Rosanne Rust, MS, RDN, LDN —

October 15, 2018 — Sugar has become the perceived problem child of the nutrition world, but is sugar really to blame for every health ailment? A quick review of basic nutrition principles tells us that there are three sources of calories: Carbohydrate, Protein, and Fat. Carbohydrates and protein both provide four calories per gram, while fat provides nine calories per gram. So, although sugar can contribute unwanted extra calories to the diet, fat is actually more calorie dense, and can also contribute excess calories.

Carbs: Simple vs Complex

As the buzz continues around sugar-reduction, let’s consider what sugar is in the first place. Sugar is a type of carbohydrate. Biochemically, carbohydrates are described as one of two types: simple or complex. Simple carbohydrates are monosaccharides and disaccharides, whereas complex carbohydrates are polysaccharides. These terms describe the chemical structures of the two categories of carbohydrates.

Complex carbohydrates include fiber and starches and are found in foods such as breads, grains, legumes, and starchy vegetables (such as corn, potatoes, and winter squash). Starch is an example of a complex carbohydrate, a polysaccharide, which is made up of several monosaccharide units.

Sugars: Monosaccharides vs Disaccharides

Simple carbohydrates include simple sugars such as sucrose, lactose, and maltose, all examples of disaccharides. A disaccharide is made up of two monosaccharides. Fructose, glucose, and galactose are monosaccharides. For example, sucrose (table sugar) is made up of fructose and glucose. Lactose, the sugar found in milk, is made up of galactose and glucose.

Simple sugars aren’t necessarily bad, even though they are sometimes placed under a negative light. Fruits and vegetables contain simple sugars, and are sources of many essential vitamins and minerals that we need daily! Sugars don’t provide vitamins or minerals to the diet, but they can support consumption of important nutrients. Of course foods such as desserts or candy aren’t eaten for their nutrients, but rather to provide pleasure in an occasional treat. On the other hand, sugar can enhance nutritious foods. For example, a bowl of oatmeal can be more enjoyable if slightly sweetened, or a dish of carrots may be more enjoyable with a maple glaze over them. In this way, sugars can sometimes help deliver nutrients.

Where does Allulose fit in?

Allulose is a low energy monosaccharide that is absorbed by the body, but not metabolized. Therefore, unlike other sugars, it provides virtually no calories. It’s naturally present in some sweet foods such as caramel sauce, brown sugar, and maple syrup, as well as some fruits. Used to replace caloric sweeteners, it offers a clean, sweet taste without the calories, and with no impact on blood glucose. In addition, both its flavor profile and stability in food processing make it an appealing ingredient when reformulating to reduce sugar, to reduce overall calories in products, and enhance flavors.

Is Allulose safe?

Then comes the question, is allulose safe? Allulose’s safety has been affirmed and it is considered Generally Recognized as Safe (GRAS) by the U.S. Food and Drug Administration (FDA) and used in a variety of foods and beverages, from chewing gum to dairy desserts. Since allulose is a simple sugar but isn’t metabolized the way other monosaccharides are, the FDA is still considering how to treat Allulose on the new Nutrition Facts label (NFL), which now includes an “added sugar” line referring to caloric sugars (part of the total carbohydrate in the food) that may impact both body weight (calories) and blood sugar levels (glycemic effect).  “Added sugars” are sugars added during the food manufacturing process. These may be sugars and syrups added to beverages or foods like cereals, yogurt, candies, cookies or other baked goods. Added sugars contribute calories to the diet, but not nutrients. Given its “–ose” suffix, allulose may sound like an added sugar, but it doesn’t provide the calories that other sugars do.

Reducing calories in the diet

When considering daily calories, it’s important to keep overall sugar intake in perspective. Low- and no-calorie sweeteners (LNCS), such as allulose, can help people achieve their goal to reduce the overall sugar in the diet, while still offering options for sweet treats. A balanced diet provides proper nutrition but also adds some pleasure to life. For people with diabetes, LNCS can be useful as they allow for the consumption of sweet foods or beverages (such as a diet soda, light yogurt, or a sugar-free sweetener for coffee) with a lower glycemic effect. When LNCS are used to replace sugar, they also reduce overall carbohydrate in the diet.

There is no truth to claims that carbohydrates or sugars are the worst “type” of calories, since the body uses calories from all sources for energy, and stores excess calories as fat. The secret to healthy eating is balance and moderation. Sugars can be included in a healthy diet as long as they don’t displace other healthy foods or beverages. The Dietary Guidelines for Americans (DGA) recommends keeping sugar intake to less than 10 percent of total calories, or about 200 calories per day. The average American gets about 270 calories daily from sugar, and using LNCS is one way to reach the DGA goal. Others ways to reduce sugar in the diet include using less table sugar, eating smaller portions of baked goods, limiting candy, and drinking less regular soda or sugar-sweetened beverages. Just know that when you see allulose on an ingredient label, keep in mind that, like other LNCS, it does not impact calorie intake or blood sugar.

Rosanne Rust MS, RDN, LDN is a registered, licensed dietitian-nutritionist with over 25 years experience. Rosanne is a paid contributor to Allulose.org. As a Nutrition Communications Consultant  she delivers clear messages helping you understand the science of nutrition so you can enjoy eating for better health. Rosanne is the co-author of several books, including DASH Diet For Dummies® and the The Glycemic Index Cookbook For Dummies®. A wife, and mother of 3 boys, she practices what she preaches, enjoying regular exercise, good food and festive entertaining. Follow her on Twitter @RustNutrition.

By Rosanne Rust MS, RDN, LDN  —

A bit of sugar in the diet is fine, but for those with diabetes, high triglycerides, or those who are working on weight maintenance – there are lots of ways to cut back on sugar and still enjoy your favorite treats.

In addition to reducing sugar itself, you can also substitute low-calorie sweeteners to replace sugar in your diet. In the nutrition world, we call calorie-free or low-calorie sweeteners “non-nutritive sweeteners,” or NNS for short. One of the newer sweeteners on the block is allulose. Allulose is a low-calorie sweetener that exists in nature and in certain fruits (including figs, raisins, maple syrup). Since allulose is less sweet than table sugar, it’s often used in combination with other sweeteners, substituting for part of the sugar content. You may be seeing more products with allulose on your grocery shelves soon, including reduced calorie baked goods, salad dressings, juices, jams, syrups, puddings and coffee mixes.

If you’re concerned about how NNS may impact your weight, you can rest easy. A meta-analysis of 15 randomized clinical trials and 9 cohort studies that evaluated research about the relationship of NNS and body weight showed no association between the consumption of NNS and increased weight or fat mass. In fact, results of the analysis indicated that substituting NNS for sugar may actually induce a modest amount of weight loss. Of course using NNS also helps control carbohydrate intake, which is important for blood sugar management in diabetes. All these health benefits are especially good news as we face the time of year known for social gatherings with indulgent foods.

During the holidays, I give you permission to treat yourself, but I don’t want you to go overboard. Try using some of my simple tips to reducing the sugar in your favorite holiday meals.

6 Simple Ways to Reduce Sugar during the Holidays

1. Enjoy a low-sugar breakfast. A nice warm bowl of oatmeal or a scrambled egg with a slice of whole grain toast is a good pregame on feast days. You don’t want to skip breakfast, but you’ll have no problem enjoying dessert later if you balance out your morning.
2. Bake from scratch. This allows you to control ingredients, and reduce the recommended amount of sugar in recipes. This will not work for some baked goods, but will work for others. You can easily reduce the sugar in your pumpkin or fruit pies by simply using less. If your apple-cranberry cobbler calls for 1/2 cup of sugar, use 1/3 of a cup. Or you can substitute a NNS for the sugar if you prefer to maintain the same level of sweetness.
3. Enjoy your vegetables. Plan lots of great vegetable-based side dishes for your holiday meal. Remember, veggies don’t have to be steamed and bland! Add olive oil, a touch of butter, spices, or chopped nuts to your veggie dishes. Roast vegetables for easy clean up and robust flavors. Adding more vegetable-based sides to your table will not only provide you with lots of vitamins and antioxidants, but will fill you up so you won’t overindulge in desserts. It’s all about balance.
4. Put together a coffee bar after dinner with dessert or the following morning for overnight guests. Swap the sugar bowl for sugar free syrups, sweeteners, and real whipped cream.
5. Make your own whipped cream. Not only does this make desserts extra special, but you can reduce the sugar in homemade whipped cream compared to store bought versions. It’s so easy: chill a medium-sized mixing bowl in the freezer for about an hour (not required, but will help the cream whip more quickly). Pour a pint of whipping cream into the bowl, add one packet of low calorie sweetener, a teaspoon of vanilla extract (if you’d like), and whip using an electric mixer. Cream will gradually thicken. Continue beating until cream thickens and forms peaks.
6. Create a low-sugar signature cocktail or “mocktail.” Offering a signature beverage when you entertain is festive, but sometimes “fancy drinks” can really be filled to the brim with sugar (and therefore higher in calories). Use sugar-free beverages such as diet ginger beer, club soda, sugar-free lemonade, or diet cranberry juice as your mixers to reduce the total sugar and calories of the cocktail.

Rosanne Rust MS, RDN, LDN is a registered, licensed dietitian-nutritionist with over 25 years experience. Rosanne is a paid contributor to Allulose.org. As a Nutrition Communications Consultant  she delivers clear messages helping you understand the science of nutrition so you can enjoy eating for better health. Rosanne is the co-author of several books, including DASH Diet For Dummies® and the The Glycemic Index Cookbook For Dummies®. A wife, and mother of 3 boys, she practices what she preaches, enjoying regular exercise, good food and festive entertaining. Follow her on Twitter @RustNutrition.