Parts one and two were back on October 26, 2023 and November 9, 2023. I talked about the differences between 140 calories of Coke and 140 of sugar snap peas. I love that the pea people added the word sugar to lure you into buying them, but the people at Kellogg’s changed the product name and took the word sugar out of Sugar Pops (now Corn Pops). I digress.
In part one, we talked about how foods with more fiber don’t absorb all the calories listed because the fiber surrounds the sugars; some get absorbed and some are just passing through. The listed calories are just in the lab, not your body.
In part two, we talked about more differences:
· Volume of 12 liquid ounces versus 5 cups
· Chewing– zero for liquid ounces versus a lot for 5 cups.
· Time to eat – a couple of minutes for liquid versus a long time for 5 cups.
· Blood sugar – rapid increase versus very gradual rise
Am I just cashing in on the commercial success of parts one and two and riding out the franchise writing a third installment? I hope not.
Part three is about the micronutrient difference between foods. We will continue with our original comparison between Coke and sugar snap peas, but the comparison is valid between any sugar drink and processed foods as well.
Coke | Snap Peas | |
Sugar | 39 | 9 |
Carbohydrates | 39 | 22.65 |
Sodium | 45mg | 6mg |
Fat | 0 | 0.6 |
Protein | 0 | 15% |
Fiber | 0 | 8 g |
Calcium | 0 | 12% |
Iron | 0 | 78% |
Magnesium | 0 | 18% |
Vitamin A | 0 | 108% |
Vitamin C | 0 | 300% |
Vitamin K | 0 | 63% |
Iron | 0 | 78% |
The term empty calories comes to mind when looking at that comparison.
What do all those vitamins and minerals do for us?
· They help muscle and cell function giving you more energy
· They help with bone health
· They help our immune system
More directly, they help with our metabolic health by helping with blood sugar regulation and muscle glycogen level which can help with weight management.
Where to get micronutrients? How about a can of Coke and some vitamins?
Our bodies process micronutrients more efficiently when they come from food rather than through supplements.
How about some Kellogg’s Corn Pops?
The box has an impressive list of vitamins listed, but they are fortified. That means the nutrients did not come naturally in the food, the vitamins were added in. It looks good on the label.
It is all about the food.
· Leafy greens (micro-greens are very high in micronutrients)
· Cruciferous vegetables (cauliflower, broccoli and brussels sprouts)
· Fruits
· Nuts and seeds
· Meat and seafood
· Plant-based protein
Once again, we need to consider the quality of food that we are eating. Processed foods make for great content labeling. Natural foods provide great content.
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