I saw a debate on Facebook recently in which a woman warning about the horrors of arterycloggingsaturatedfat! replied to someone disputing her advice with You do realize you’re arguing with a registered dietitian, don’t you?
A registered dietitian?! Oh, goodness. The infallible have spoken.
An appeal to authority is a weak argument, especially when the authority you’re appealing to is yourself. And of course, whenever I read I’m a registered dietitian, I can’t help but interpret it as I earned a degree by parroting what I was taught in a curriculum designed and funded by the makers of industrial foods.
There are some good dietitians out there. Unfortunately, there are also a lot of nincompoops with the awe-inspiring title of registered dietitian. I was reminded of that today when a reader sent a link to an article titled A Month Without Sugar—One Dietician’s Day-by-Day Tell-All. Let’s look at some quotes.
As a dietitian, I’ve heard of every crazy diet. No dairy, no carbs, no sugar, no tomatoes, no gluten, no fat—you name it, I’ve heard of it (and have probably rolled my eyes at it).
No dairy is a crazy diet? No sugar is a crazy diet? No gluten is a crazy diet? Amazing … humans somehow managed to thrive for 99% of their time on earth living on nothing but crazy diets. And now that the craziness ended, we sure are healthier, aren’t we?
The problem with these restrictive diets is they aren’t sustainable and often cause you to crave whatever you gave up. But no matter how many times I tell my clients this, I’m met with resistance.
So the dietitian is against restrictive diets. Just keep that in mind for later.
So I decided to try it for myself, and I stopped (correction: I tried to stop) eating all added sugar for 30 days. Spoiler alert—it sucked!
Aw, shucks, I was hoping you’d keep me in suspense. Oh, well.
First, added sugar refers to sugar that is added to a food, not sugar naturally found in fruits, vegetables, grains, or dairy. Cutting out all those food groups would just be cray cray. Regardless of my lack of desire for sugar, I still add a bit of brown sugar to my oatmeal, enjoy a pre-workout granola bar, and top my spoonful of peanut butter with mini chocolate chips. But that’s the extent of my sugar habit, so I figured I would be fine. Reality hurts.
The registered dietitian regularly adds brown sugar to her oatmeal, eats granola bars with sugar before working out, and adds chocolate chips to her peanut butter. But she lacks the desire for sugar.
While eating whole-wheat crackers with my super-healthy salad (feeling great about my food choices), I check out the crackers’ ingredients label. WTF? Cane sugar! Day 1=fail.
Oh, no! Those otherwise healthy wheat crackers contain sugar! If only she’d checked the label before buying, she could have bought wheat crackers without sugar and been super-healthy.
My oatmeal definitely tastes a little bland without a scoop of brown sugar, so I head to the store and pick up some naturally sweet foods, such as dates, bananas, red grapes, and papaya. Problem solved.
The dietitian lacks a desire for sugar, but couldn’t get through her oatmeal until she added dates and bananas. Problem solved.
Or so I thought… until lunchtime, when I add Sriracha to my rainbow grain bowl. Surprise—Sriracha has sugar. I guess I need to read EVERY single food label.
Dang! Two days in, and she still hasn’t managed to avoid added sugar.
I’m getting the hang of this no-sugar thing, but I have a dilemma. Today I’m running the Brooklyn Half. Since this is my 10th half-marathon, I have a pretty standard fueling routine that consists of water for the first six to seven miles, followed by a sports drink for the second half of the race and a CLIF Shot Blok around mile eight or nine.
I’d never heard of CLIF Shot Blok, so I had to look it up. Here are the ingredients: Organic Tapioca Syrup, Organic Dried Cane Syrup, Organic Maltodextrin, Pectin, Citric Acid, Watermelon Extract with Other Natural Flavors, Sea Salt, Potassium Citrate, Colored with Organic Black Carrot Juice Concentrate, Organic Sunflower Oil, Carnauba Wax.
So to get through a half-marathon, the registered dietitian normally needs a sports drink (if it’s a 16-oz. Gatorade, that’s 21 grams of sugar) plus an energy bar with another 24 grams of carbohydrate, 12 of them in the form of sugar.
In other words, my usual fueling plan is loaded with sugar because sugar (a.k.a. glucose) powers muscles during endurance activity.
Actually, sugar is not a.k.a. glucose. Sugar is half glucose and half fructose. And we don’t need either for endurance activities. I’ve somehow managed to spend five hours pushing a mower up and down the hill in our back pasture several times without consuming sugar (a.k.a. glucose) beforehand.
Luckily, another dietitian (and marathoner) told me to try dates, stuffed with peanut butter and sprinkled with sea salt, for the right mix of sugar and sodium.
Thank goodness another registered dietitian was able to suggest an alternate source of sugar to replace the sugar from a sports drink. Disaster averted.
The only problem was I got an annoying cramp around mile seven that wouldn’t go away, so I gave in and reached for a sports drink.
So that would be yet another day in the “sugar free” month when the dietitian failed to go without added sugar.
All in all, I feel like the first week was much harder than I anticipated. #fail. Between the added sugar in my crackers and Sriracha and my sports drink during the half-marathon, I’m beginning to understand how incredibly difficult it is to omit an entire ingredient from your diet.
Yeah, you wouldn’t want to omit an entire ingredient from your diet. That would be just plain crazy – especially if it’s added sugar, which of course humans have been eating forever.
Halfway there, and it’s finally starting to feel easier. I’ve become accustomed to sweetening my morning oatmeal with bananas and eating pre-workout snacks with natural sugar (dates and peanut butter, anyone?). I can definitely do this for two more weeks.
Wow, I’m impressed with your ferocious discipline. You can actually avoid added sugar (most days, anyway) if you eat enough bananas and dates to replace the added sugar with natural sugar.
Status quo. Omitting added sugar from my diet has made my already healthy diet even healthier. I have no choice but to eat plenty of fresh fruits, veggies, and whole grains.
Glad to know that already healthy diet full of grains and added sugars has become even healthier because you substituted natural sugar for the added sugar.
All self-control goes out the window when I’m tired. We arrived in California last night, and I’m super jet-lagged. I need an afternoon cookie to make me feel better. And let me tell you… it worked.
Yet another day in the “sugar free” month when the registered dietitian couldn’t get by without eating added sugar. Glad to know that sugary cookie helped you get over an exhausting day of sitting in an airplane seat.
I’ve done this long enough, and I give up! Being on vacation and trying to “diet” isn’t fun. It’s actually really terrible. So I cut this little experiment short and ordered an espresso shot in a chocolate-rimmed ice cream cone. And I’m not sad about it.
Well, dang. The registered dietitian just couldn’t continue the “month without sugar” experiment, even though she broke down and ate sugar several times. I wonder what conclusions she’ll draw from the experience.
The Big Takeaways
This confirmed my right to roll my eyes at diets that eliminate entire food groups, because it’s nearly impossible to sustain that change for the long term. I’m a dietitian, and I wasn’t able to do it for longer than a week without a slipup.
Impeccable logic. The registered dietitian is a sugar addict who couldn’t go a month without added sugar, and that confirms her right to roll her eyes at diets that eliminate entire food groups.
And now for the punchline … curious about who this woman is, I looked her up. Here are some quotes from another of her articles:
As a vegetarian, I pretty much hate barbecues. While the meat-lovers pile on burgers, hot dogs, and steak, I’m usually stuck with a plateful of potato salad.
… You can almost always count on one thing at a barbecue: burgers. And with burgers come mustard, lettuce, tomato, cheese, and pickles. Although it’s not the most creative sandwich ever, combining these ingredients on a bun will definitely equal a sandwich that will probably keep you full for a few hours.
A meatless burger will definitely probably keep you full until your next dose of sugar a few hours later.
… Take a creative dish to the barbecue, and you may pique the interest of vegetarians and meat-eaters alike. How about some carrot hot dogs or cauliflower steaks with chimichurri sauce?
… When all else fails, throw your own party! … Let them know what you’re serving is all veg-head friendly. Encourage them to step out of their meat-eating comfort zone and get creative with plants.
Hmmm, let’s combine quotes from the two articles:
This confirmed my right to roll my eyes at diets that eliminate entire food groups.
As a vegetarian, I pretty much hate barbecues.
The problem with these restrictive diets is they aren’t sustainable and often cause you to crave whatever you gave up.
Let them know what you’re serving is all veg-head friendly.
So there you have it. You shouldn’t give up added sugar — even if you substitute with the sugars in dates and bananas — because it’s just crazy to eliminate an entire food group — added sugar, of course, being a food group. But giving up meat is fine and dandy and good for you, and you should encourage your friends to try a meatless diet by throwing a vegetarian dinner party.
And for heaven’s sake, don’t try to survive the rigors of a cross-country flight without a cookie. If a registered dietitian can’t handle it, neither can you.
That’s the kind of dietary wisdom we so often get from registered dietitians.
My apologies to the good dietitians out there.