Most Americans are addicted to sugar. Some don't even know the amounts of sugar that they are consuming because it is hidden in so many foods with a variety of different names. Sugar causes a multitude of physical ailments from headaches and chronic infections to crankiness and mood swings. Let's examine sugar, how it affects the body and how we can deconstruct our cravings and reduce them so that we can feel better.
Sugar comes from two different places, sugar cane and beets. From both plants, the juice is extracted, crystallized, cleaned and processed so that the end result is the white stuff you see at every restaurant and dinner table around the world. Simple table sugar is made up of sucrose, a simple sugar that burns quickly when it enters the body. When we eat these simple sugars, a few reactions occur in the body. The first place the sugar goes is into your digestive system. Because sugar is processed down to one molecule, it is missing all of the vitamins and minerals the body needs to digest it. In order for the body to process sugar it must release its own stores of vitamins and minerals to aid in digestion. Sugar robs the body of essential vitamins and minerals that it needs.
When foods are digested, they are broken down and the nutrients are moved into the bloodstream. Because sugar is made of only one substance, it breaks down rapidly and moves quickly into the bloodstream. Sugar in the blood triggers the production of insulin by the pancreas. Insulin is a hormone that moves sugar out of the blood as it binds with receptors in the body. On average, Americans consume about 150 pounds of sugar per person, per year. This excess sugar is stored in fat, which is why we gain weight from eating sugar.
However, there is another reason that sugar causes weight gain; when the pancreas is producing insulin, it cannot produce another hormone called glucagon, which is responsible for telling the body to release and burn fat stores for energy. So, your body grows its fat stores and prevents them from being burned for energy when you eat sugar.
Sugar is not the problem as much as is the solution to sugar cravings. Cravings are caused by the excess amounts of sugar we typically consume. Constant exposure to excess sugar causes the body to overproduce insulin. This excess insulin causes the blood sugar to drop to a low, which then triggers the body to crave sugar, which at this point it needs. So, you eat some sugar and the whole cycle starts again. This sugar cycle is the high burst of energy we get from eating sugar followed by the crash and burn later. There is no need to feel bad about any lack of will power when it comes to sugar because it is highly addictive.
Trying to stop eating sugar is as hard as quitting smoking or drinking coffee, so cut yourself some slack and check out these ways to curb your sugar cravings.
Reduce the amount of sugar you consume - the less you eat, the less you crave. Soda and juice are high in sugar so read your labels carefully.
Eat some sweet vegetables. Root vegetables like yams, sweet potato, carrots, beets and onions provide a sweet flavor that satisfies the palate, reducing your craving for a sweet dessert.
Eat some leafy green vegetables to replenish the vitamins and minerals you have been losing to sugar.
Drink more water! We often mistake thirst for hunger. The next time a craving strikes, drink some water and see how you feel.
Gain awareness of the many names of sugar as they appear on food labels. Sugar is called fructose, maltose, dextrose, cane sugar, turbinado, organic sugar, brown sugar, raw sugar, high fructose corn syrup, and corn syrup, just to name a few.
Remember that processed foods act like sugar in the body, so stay away from white bread, white pasta and white rice when you are trying to reduce the amount of sugar you consume. Replace these with whole grain versions for a slower burning food.
Stay away from artificial sweeteners! Aside from being a chemical and not a food, artificial sweeteners are much sweeter than regular sugar. Studies have shown that zero calorie sweeteners cause weight gain by tricking the body into thinking that they are the real sweet. Because artificial sweeteners are much sweeter than sugar, people overeat when exposed to sugar, trying to reach the sweetness of the fake.
Try natural sweeteners like raw honey, maple syrup, or agave nectar in place of sugar. These sweeteners are less processed than sugar and still have their nutrients intact. Although they have calories like sugar, they do not cause weight gain as quickly because they burn more slowly in the body. If you want a zero calorie sweetener, try stevia leaf, an herbal supplement that is extremely sweet and can be found in your local health food store.
By understanding the way that sugar affects the body, we can make smarter decisions about the foods we eat and avoid getting caught in the sugar spin cycle. Side effects from reducing sugar include weight loss, better mood, more energy, better skin, hair, and nails, and a healthier, happier you!
SUGAR-IT’S EFFECTS ON THE BODY & MIND
Of all the foods consumed today, refined sugar is considered to be one of the most harmful.
...In 1997 Americans devoured 7.3 billion pounds of candy. Americans spent an estimated $23.1 billion dollars on candy and gum. The average American consumed a record 27.3 pounds of candy and gum in the same year-the equivalent of about six regular sized chocolate bars a week-marking the fifth consecutive year of increased demand.
..Consumption of processed foods (which are laced with sugar) cost the American public more than $54 billion in dental bills each year, so the dental industry reaps huge profits from the programmed addiction of the public to sugar products.
...Today we have a nation that is addicted to sugar. In 1915, the national average of sugar consumption (per year) was around 15 to 20 pounds per person. Today the average person consumes his/her weight in sugar, plus over 20 pounds of corn syrup.
To add more horrors to these facts there are some people that use no sweets and some who use much less than the average figure, which means that there is a percentage of the population that consume a great deal more refined sugar than their body weight. The human body cannot tolerate this large amount of refined carbohydrates. The vital organs in the body are actually damaged by this gross intake of sugar.
...Refined sugar contains no fiber, no minerals, no proteins, no fats, no enzymes, only empty calories. What happens when you eat a refined carbohydrate like sugar? Your body must borrow vital nutrients from healthy cells to metabolize the incomplete food. Calcium, sodium, potassium and magnesium are taken from various parts of the body to make use of the sugar. Many times, so much calcium is used to neutralize the effects of sugar that the bones become osteoporotic due to the withdrawn calcium.
Likewise, the teeth are affected and they lose their components until decay occurs and hastens their loss.
...Refined sugar is void of all nutrients; consequently it causes the body to deplete its own stores of various vitamins, minerals and enzymes. If sugar consumption is continued, an over-acid condition results, and more minerals are needed from deep in the body to correct the imbalance. If the body is lacking the nutrients used to metabolize sugar, it will not be able to properly handle and rid itself of the poisonous residues.
These wastes accumulate through the brain and nervous system, which speeds up cellular death. The bloodstream becomes over-loaded with waste products and symptoms of carbonic poisoning result.
...Sugar also makes the blood very thick and sticky, inhibiting much of the blood flow into the minute capillaries that supply our gums and teeth with vital nutrients. Therefore, we wind up with diseased gums and starving teeth. America and England, the two largest sugar consumers, have horrendous dental problems.
...In 1948, a $57,000 ten-year study was awarded to HarvardUniversity by the Sugar Research Foundation to find out how sugar causes cavities in teeth and how to prevent it. In 1958, Time magazine reported the findings, which were reported in the Dental Association Journal. They discovered there was no way to prevent the problem and their funding immediately disappeared.
...Diabetes is another commonly known disease caused by sugar as well as a high fat diet. Diabetes is caused by the failure of the pancreas to produce adequate insulin when the blood sugar rises. A concentrated amount of sugar introduced into the system sends the body into shock from the rapid rise in the blood sugar level. The pancreas eventually wears out from overwork and diabetes then rears its ugly head.
...Hypoglycemia occurs when the pancreas overreacts to the large amount of sugar in the blood and releases too much insulin leaving one with the “tired” feeling as the blood sugar level becomes lower than it should be.
...Refined sugar, by some, is called a drug, because in the refining process everything of food value has been removed except the carbohydrates-pure calories, without vitamins, minerals, proteins, fats, enzymes or any of the other elements that make up food. Many nutrition experts say that white sugar is extremely harmful, possibly as harmful as a drug, especially in the quantities consumed by the present-day American.
...Dr. David Reuben, author of Everything You Always Wanted to Know About Nutrition says, “…white refined sugar is not a food. It is a pure chemical extracted from plant sources, purer in fact than cocaine, which it resembles in many ways. Its true name is sucrose and its chemical formula is C12H22O11.
It has 12 carbon atoms, 22 hydrogen atoms, 11 oxygen atoms, and absolutely nothing else to offer.” ...The chemical formula for cocaine is C17H21NO4. Sugar’s formula again is C12H22O11. For all practical purposes, the difference is that sugar is missing the “N”, or nitrogen atom. ...Refining means to make “pure” by a process of extraction or separation. Sugars are refined by taking a natural food, which contains a high percentage of sugar, and then removing all elements of that food until only the sugar remains. ...While sugar is commonly made from sugar cane or sugar beets.
Through heating and mechanical and chemical processing, all vitamins, minerals, proteins, fats, enzymes and indeed every nutrient is removed until only the sugar remains. Sugar cane and sugar beets are first harvested and then chopped into small pieces, squeezing out the juice, which is then mixed with water. This liquid is then heated, and lime is added.
Moisture is boiled away, and the remaining fluid is pumped into vacuum pans to concentrate the juice. By this time, the liquid is starting to crystallize, and is ready to be placed into a centrifuge machine where any remaining residues (like molasses) are spun away. The crystals are then dissolved by heating to the boiling point and passed through charcoal filters.
After the crystals condense, they are bleached snow-white usually by the use of pork or cattle bones. ...During the refining process, 64 food elements are destroyed. All the potassium, magnesium, calcium, iron, manganese, phosphate, and sulfate are removed. The A, D, and B, vitamins are destroyed.
Amino acids, vital enzymes, unsaturated fats, and all fiber are gone. To a lesser or greater degree, all refined sweeteners such as corn syrup, maple syrup, etc., undergo similar destructive processes. Molasses is the chemical and deranged nutrients that is a byproduct of sugar manufacture. ...Sugar manufacturers are aggressive in defending their product and have a strong political lobby which allows them to continue selling a deadly food item that by all reason should not be allowed in the American diet. ...If you have any doubts as to the detriments of sugar (sucrose), try leaving it out of your diet for several weeks and see if it makes a difference! You may also notice you have acquired an addiction and experience some withdrawal symptoms. ...Studies show that “sugar” is just as habit-forming as any narcotic; and its use, misuse, and abuse is our nation’s number one disaster.
It is no wonder when we consider all the products we consume daily which are loaded with sugar! The average healthy digestive system can digest and eliminate from two to four teaspoons of sugar daily, usually without noticeable problems, (that is if damage is not already present).
One 12 oz. Cola contains 11 teaspoons of sugar, and that’s aside from the caffeine. It’s the sugar that gives you quick energy, but only for a brief time due to the rise of the blood sugar level. But the body quickly releases a rush of insulin, which rapidly lowers the blood sugar and causes a significant drop in energy and endurance. It is easy to see why America’s health is in serious trouble.
EFFECT OF SUGAR ON NEUROLOGICAL PROCESSES
...One of the keys to orderly brain function is glutamic acid, and this compound is found in many vegetables. When sugar is consumed, the bacteria in the intestines, which manufacture B vitamin complexes, begin to die-these bacteria normally thrive in a symbiotic relationship with the human body. When the B vitamin complex level declines, the glutamic acid (normally transformed into “go” “no-go” directive neural enzymes by the B vitamins) is not processed and sleepiness occurs, as well as a decreased ability for short-term memory function and numerical calculative abilities. The removal of B vitamins when foods are “processed” makes the situation even more tenuous.
Pulling Your Sweet ToothDecrease Cravings with These Tips After indulging for the past 3 months on foods that you would normally “restrict” your consumption of, you might be having a hard time kicking the habit of giving in to your sweet tooth. From the leftover candy to the chocolate overload on a binging night, the cravings have been constant and hard to ignore. Like any other addiction, sugar intake can be a tough one to kick. It seems like the more sugar and desserts you have, the more you are waiting for the next hit. Where does the battle end?
I am not sure that I have the easy, cure-all answer, but here are a few tips that might help you pull your own sweet tooth.
Try to find a substitute. Generally, you tend to crave sweets after a meal or in the late afternoon. It might be helpful to have something else there and ready to fight off those cravings. For example, peppermint tea might work in the evening, a box of raisins in the afternoon, a piece of fruit, or anything else that you can think of that would be somewhat nutritious and easy to keep with you.
Wait out the craving. Most experts say the cravings you experience will only last a couple of minutes and if you can wait it out, they will pass and you will be better for it. Try to occupy yourself for a good 10 minutes when you get a craving and if it lasts longer, then it might be time to indulge in something.
Set daily goals and reward yourself for meeting them. To a sugar addict, nothing is tougher than getting through the day without any type of sugary treat. The longer you can hold out, the easier it will become, so try to find a reward that would be worth holding out for. I did this about a year ago and gave myself a dollar for every day that I did not indulge and at the end of the month or however long it was, I would go get a manicure or buy myself something nice.
Recruit someone to do it with you. If you are married or have a family, this would be a healthy habit for everyone to adopt. Clean out the cupboards and refrigerator of all bad foods and make the effort a team effort. Hold each other accountable and support one another through the tough times.
Put yourself in good situations. If you are one who loves to use the vending machines at work or will drive through the local gas station to fill up on snacks, try to do things to prevent you from continuing on with these habits. Clean out all of the change and single dollar bills in your wallet. Make sure you fill up on gas when someone is with you. Go grocery shopping after a meal, so you don’t load up on bad food.
As hard as it might be to believe, you CAN quit this evil thing called sugar and you will be a better person for it. Not only will you probably lose some weight, but you will feel better and more energetic. Good luck!
Some of the other effects of sugar on the body are:
Increases overgrowth of candida yeast organism
Increases chronic fatigue
Can trigger binge eating in those with bulimia
Increases PMS symptoms
Increases hyperactivity in about 50% of children
Increases tooth decay
Increases anxiety and irritability
Can increase or intensify symptoms of anxiety and panic in susceptible women
Can make it difficult to lose weight because of constantly high insulin levels, which causes the body to store excess carbs as fat.
Hunt for Hidden Sugar How Much of the Sweet Stuff is Hiding Your Foods?
Ready for a little experiment? Grab that jar of sugar, a measuring spoon, a plate and a can of regular soda. Then, dump one teaspoon of sugar onto the plate. Repeat this nine more times. Do you know what you have, besides a mess? The amount of sugar in one 12-ounce can of soda! Just look at that mound!
Now locate the sugar listing on the soda's nutrition label—40 grams. Four grams of sugar equals one teaspoon. Do the math. That innocent can of pop contains 10 teaspoons of sugar and 160 empty calories.
Even if you don’t drink regular soda, the typical American now eats the equivalent of about 31 teaspoons (124 grams) of added sugar every day. That sugar alone adds up almost 500 extra calories—about 25% of the average person's caloric intake. WOW!
Deciphering Labels
It can be confusing to try to find out how much added sugar a food contains. The sugar listing on a Nutrition Facts label lumps all sugars together, including naturally-occurring milk and fruit sugars, which can be deceiving. This explains why, according to the label, one cup of milk has 11 grams of sugar even though it doesn't contain any sugar “added” to it.
To determine how much sugar has been added to a food product, follow these two tips:
Read the ingredients list. Learn to identify terms that mean added sugars, including sugar, white sugar, brown sugar, confectioner’s sugar, corn syrup, dextrin, honey, invert sugar, maple syrup, raw sugar, beet sugar, cane sugar, corn sweeteners, evaporated cane juice, high fructose corn syrup, malt, molasses, and turbinado sugar.
Less is More So how much should you limit your sugar intake? Several health organizations suggest that added sugar should be limited to no more than 10 percent of your total calories. This does not include naturally occurring sugars found in fruits (fructose) and dairy products (lactose). The chart below lists the maximum recommended daily sugar intake based on various calorie levels.
Maximum Sugar Intake
Daily Calorie Intake
Grams
Teaspoons
1200
30
7.5
1500
37
9
1800
45
11
2100
52
13
2400
60
15
2700
67
17
Sugar Substitutes: How Sweet Do you feel like you are surrounded by sweets… cookies, cake, pie, ice cream, candy, and pop? Sweet treats are everywhere, along with the extra calories and simple carbohydrates that make them up. For people with diabetes and folks trying to cut calories and carbohydrates, the words “sugar free” can be music to ones ears - or at least satisfaction for a sweet tooth. They go by several names, including sugar substitute, non-nutritive sweetener, very low calorie sweetener, or alternative sweetener. But one thing is common. They all taste similar to sugar with little to no calories or glycemic response. Each substitute is also sweeter than sugar, meaning that a little goes a long way; since less is needed to achieve the same sweetness, recipes may need to be modified. Currently the Food and Drug Administration (FDA) has approved five types of sugar substitutes for use in the United States:
Aspartame tastes very similar to sugar but is 200 times sweeter. Other names include Nutrasweet, Equal, and Sugar Twin (blue box). Aspartame is often the subject of stories in the popular press that claim the product causes a variety of health problems. According to the FDA, aspartame is the most thoroughly tested food additive and studies confirm that it is safe for the general population. However, aspartame should not be used by people who have the rare hereditary disease phenylketonuria. Because it is not heat stable, aspartame is used mostly in foods that do not require cooking or baking. Therefore it should be added to foods after cooking, or sprinkled on a cooked or baked product after removing it from the heat source. Aspartame will lose its sweetness when heated for a long time.
Acesulfame-K is often blended with other sugar substitutes to produce a sugar-like taste. It is 200 times sweeter than sugar and goes by the names Sweet One, Sunett, and Sweet & Safe. It is heat stable and can be used in cooked and baked foods.
Neotame is the newest artificial sweetener available to consumers. It is approximately 7,000-13,000 times sweeter than sugar. It has been approved as a sweetener for baked goods, soft drinks, chewing gum, confections and frostings, gelatins, puddings, jams, jellies, and fruit juices.
Saccharin, also called Sweet and Low, Sweet Twin, Sweet ‘N Low Brown, and Necta Sweet, is 200-700 times sweeter than sugar. Saccharin keeps its sweet flavor when heated, so it can be used when cooking and baking.
Sucralose is the only sugar substitute made from sugar, and is 600 times sweeter. It also goes by the name Splenda and is used in baked goods, soft drinks, gum, frozen dairy desserts, juices and gelatins. Sucralose is heat stable and can be used in desserts and baked goods.
Foods sweetened with sugar substitutes are lower in calories and can be one component of a weight loss program. But remember, you need to control calories in your whole eating plan. Removing the sugar from a cookie does not turn it into a health food. Without monitoring your portion size, you can still get too many calories and zero nutritional benefits.
SUGAR CONTENT OF POPULAR FOODS
The approximate sugar content of popular foods in teaspoons full of granulated sugar was compiled from current publications of food values: Candy runs from 75% to 85% sugar. Popular candy bars are likely to weigh one to five ounces, and may contain five to twenty teaspoons sugar.
T= Tablespoon t = teaspoon
CANDIES
Hershey candy1 bar7 t sugar
Chewing gum1 stick1/2 t sugar
Chocolate cream1 piece2 t sugar
Butterscotch chew1 piece1 t sugar
Chocolate mints1 piece3 t sugar
Fudge1 oz. square4 1/2 t sugar
Life Savers11/3 t sugar
Peanut brittle1 oz.3 1/2 t sugar
CAKES AND COOKIES
Angel food1 (4 oz. piece) 7 t sugar
Cheese cake1 (4 oz. piece) 2 t sugar
Chocolate cake (iced)1 (4 oz. piece) 15 t sugar
Cup cake (iced)16 t sugar
Strawberry shortcake1 serving4 t sugar
Brownie (unfrosted)1 (3/4 OZ.)3 t sugar
Gingersnaps113 t sugar
Macaroons136 t sugar
Chocolate Eclaire17 t sugar
Cream puff (iced)125 t sugar
Donut (plain)134 t sugar
Donut (glazed)16 t sugar
DAIRY PRODUCTS
Ice-cream bar117 t sugar
Chocolate sundae1 dish14 t sugar
Ice cream soda15 t sugar
Malted Milk shake1 (10 oz.glass) 71 t sugar
Chocolate milk1 glass6 t sugar
Eggnog1 glass4 1/2 t sugar
Cocoa1 glass5 t sugar
Ice cream 1/8 quart23 t sugar
JAMS AND JELLIES
Jelly1 T46 t sugar
Orange marmalade1 T46 t sugar
Strawberry jam1 T34 t sugar
DESSERTS, MISCELLANEOUS
Blueberry cobbler1/2 cup3 t sugar
Custard1/2 cup24 t sugar
Apple Pie1 sl. (1/6 pie) 12 t sugar
Berry Pie1 slice10 t sugar
Butterscotch pie1 slice4 t sugar
Cherry pie1 slice10-14 t sugar
Lemon pie1 slice7 t sugar
Pumpkin pie1 slice(1/6 pie)5 t sugar
Chocolate pudding1/2 cup 4 t sugar
Berry tart1/2 cup10 t sugar
Sherbet1/2 cup46 t sugar
Gelatin (sweetened)1/2 cup4 t sugar
SYRUPS, SUGARS & ICINGS
Brown Sugar1 T3 t sugar
Chocolate icing1 oz.5 t sugar
Honey1 T3 t sugar
Maple syrup1 T2 1/25 t sugar
White icing1 oz.5 t sugar
Chocolate sauce1 T4 1/2 t sugar
BEVERAGES
Soft Drinks1 bottle (12 oz.)9 t sugar
Gingerale6 oz. glass3 1/3 t sugar
Sweet Cider6 oz. glass4 1/2 t sugar
CANNED FRUITS AND JUICES
Canned fruit juice (sweet)1/2 cup3-4 t sugar
Canned peaches2 halves & 1 T syrup3 1/2 t sugar
Pineapple juice1/2 cup (unsweetend)2 1/2 t sugar
Grapefruit juice1/2 cup (unsweetend)2 t sugar
Grape juice1/2cup(commercial)3 & 2/3 t sugar
DRY FRUITS
Apricots, dried4 to 6 halves4 t sugar
Prunes, dried3 to 4 medium4 t sugar
Dates, dried3 to 4 pitted4 1/2 t sugar
Figs, dried1 1/2 to 2 small4 t sugar
Raisins1/2 Cup4 t sugar
BREAD AND CEREAL
White bread1 slice3 t sugar
Hamburger bun1 whole bun3 t sugar
Hot Dog bun1 whole bun3 t sugar
Corn flakes1 bowl & 1/2 tsp. sugar3-4 t sugar
Cheerios1 bowl & 1/2 tsp. sugar3-4 t sugar
Wheaties1 bowl & 1/2 tsp. sugar3-4 t sugar
HOW SWEET IS BREAKFAST? THE SUGAR CONTENT OF READY TO EAT CEREALS Total Sugar Product Manufacturer (% dry weight) Sugar Smacks Kellogg 56.0 Apple Jacks Kellogg 54.6 Froot Loops Kellogg 48.0 Sugar Corn Pops Kellogg 46.0 Super Sugar Crisp General Foods 46.0 Crazy Cow (chocolate) General Mills 45.6 Corny Snaps Kellogg 45.5 Frosted Rice Krinkles General Foods 44.0 Frankenberry General Mills 43.7 CookieCrisp, Vanilla RalstonPurina 43.5 Cap'n Crunch's Crunch Berries Quaker Oats 43.3 Cocoa Krispies Kellogg 43.0 Cocoa Pebbles General Foods 42.6 Fruity Pebbles General Foods 42.5 Lucky Charms General Mills 42.2 CookieCrisp, Chocolate RalstonPurina 41.0 Sugar Frosted Flakes Kellogg 41.0 Quisp Quaker Oats 40.7 Crazy Cow (strawberry) General Mills 40.1 CookieCrisp, Oatmeal RalstonPurina 40.1 Cap'n Crunch Quaker Oats 40.0 Count Chocula General Mills 39.5 AlphaBits General Foods 38.0 Honey Comb General Foods 37.2 Frosted Rice Kellogg 37.0 Trix General Mills 35.9 Cocoa Puffs General Mills 33.3 Cap'n Crunch, Peanut butter Quaker Oats 32.2 Post Raisin Bran General Foods 30.4 Golden Grahams General Mills 30.0 Cracklin' Bran Kellogg 29.0 Raisin Bran Kellogg 29.0 C.W. Post, Raisin General Foods 29.0 C.W. Post General Foods 28.7 Frosted MiniWheats Kellogg 26.0 Country Crisp General Foods 22.0 Life, Cinnamon Flavor Quaker Oats 21.0 100% Bran Nabisco 21.0 AllBran Kellogg 19.0 Fortified Oat Flakes General Foods 18.5 Life Quaker Oats 16.0 Team Nabisco 14.1 GrapeNuts Flakes General Foods 13.3 40% Bran Flakes General Foods 13.0 Buc Wheat General Mills 12.2 Product 19 Kellogg 9.9 Concentrate Kellogg 9.3 Total General Mills 8.3 Wheaties General Mills 8.2 Rice Krispies Kellogg 7.8 GrapeNuts General Foods 7.0 Special K Kellogg 5.4 Corn Flakes Kellogg 5.3 Post Toasties General Foods 5.0 Kix General Mills 4.8 Rice Chex RalstonPurina 4.4 Corn Chex RalstonPurina 4.0 Wheat Chex RalstonPurina 3.5 Cheerios General Mills 3.0 Shredded Wheat Nabisco 0.6 Puffed Wheat Quaker Oats 0.5 Puffed Rice Quaker Oats 0.1
