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Lustig: Fat Chance Food Finder

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Food NameCarbFiberFructoseSugars
Butter, salted0.10.0 0.1
Butter, whipped, with salt0.10.0 0.1
Butter oil, anhydrous0.00.00.00.0
Cheese, blue2.30.0 0.5
Cheese, brick2.80.0 0.5
Cheese, brie0.50.0 0.5
Cheese, camembert0.50.0 0.5
Cheese, caraway3.10.0  
Cheese, cheddar1.30.0 0.5
Cheese, cheshire4.80.0  
Cheese, colby2.60.0 0.5
Cheese, cottage, creamed, large or small curd3.40.00.02.7
Cheese, cottage, creamed, with fruit4.60.2 2.4
Cheese, cottage, nonfat, uncreamed, dry, large or small curd6.70.00.01.9
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  • Nutrition data are calculated per 100g of food weight.
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  • Check or uncheck the nutrients in list below to choose which nutrition data to display.
  • Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.








Fat Chance

Beating the Odds against Sugar, Processed Food, Obesity, and Disease by Robert Lustig, MD

In this book, Lustig documents the causes of the obesity and chronic disease pandemic over the last thirty years. Our Fat Chance online nutrient database will help you select better foods based on Lustig's recommendations.

We summarize Lustig's recommendations for food shopping below.
 

Lustig's 5 rules for food shopping:

  • Don't food shop when hungry.
  • Shop on periphery of supermarket, not on middle shelves.
  • Buy foods without Nutrition Facts labels. More labels, more garbage.
  • Buy foods that spoil. These are real foods, not those you can keep in pantry indefinitely.
    Editor's note: Lustig means foods that will spoil in a reasonably near future; not those that are already spoiled.
  • Avoid hidden sugars.

Lustig's Fat Chance principle is fairly simple: you eat what you shop. To eat or not to eat that's not the question. (Lustig's Shakespearean prose, not ours.)
Below are summaries of Lustig's key ideas.

Lustig on Sugar

"Every successful diet restricts sugar," from Atkins diet (protein and fat), Ornish diet (vegetables and whole grains) to traditional Japanese diet (carbohydrate and protein).
Sugar is half glucose and half fructose. Fructose makes sugar sweet (what we want). And
"it's the fructose that causes chronic metabolic disease."

Lustig on Fructose: The Toxin

Fructose is much worse than glucose, its partner in nature. Fructose drives the Maillard ("browning") reaction seven times faster than glucose. This causes cells in the body to age more rapidly, worsening degenerative processes: aging, cancer, cognitive decline.

Fructose metabolism is similar to alcohol's: "fructose can fry your liver and cause all the same diseases as does alcohol."

Lustig on Fiber: Half the Antidote

Fiber is "the most misunderstood weapon in our nutritional arsenal." It reduces the rate of sugar flow to the liver which mitigates most of the negative effects of sugar and keeps insulin down. It doesn't get absorbed, therefore limits the total food consumption.

Lustig on Exercise: the Other Half of the Antidote

Exercise is key to optimal health. Exercise does what diet cannot: it builds muscle and improve metabolic status. Consistent exercise (even only 15' a day) is the single best way to improve one's health.


Our Carb-Related Online Databases

See our most complete directory of Carbohydrate-Related Online Databases with nutrient data on fiber, starch, sugars, fructose, lactose, galactose, maltose, sucrose, glucose, complex carb and net carb calculators, foods with no carb as well as the largest online database of glycemic index and glycemic load of foods.

Juices Highest in Total Sugars

Below are the 120 juices (or fruit and juice combination) highest in total sugar content by weight.



Percent Sugars
Juices Highest in Sugars by Weight

57.4
Babyfood, juice treats, fruit medley, toddler

44.1
Grape juice cocktail, frozen concentrate, undiluted, with added ascorbic acid

43.6
Pineapple juice, frozen concentrate, unsweetened, undiluted

42.5
Cranberry juice cocktail, frozen concentrate

38.8
Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid

38.8
Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid

38.1
Orange drink, breakfast type, with juice and pulp, frozen concentrate

37.4
Orange juice, frozen concentrate, unsweetened, undiluted

34.2
Grapefruit juice, white, frozen concentrate, unsweetened, undiluted

28.6
Citrus fruit juice drink, frozen concentrate

25.4
Cookies, ladyfingers, with lemon juice and rind

20.6
Frozen novelites, juice type, juice with cream

20.0
Frozen novelties, juice type, orange

17.5
Frozen novelties, fruit and juice bars

16.5
Prune juice, canned

15.9
Fruit flavored drink, less than 3% juice, not fortified with vitamin C

14.6
Frozen novelties, juice type, POPSICLE SCRIBBLERS

14.5
Cranberry-apple juice drink, bottled

14.5
Pineapple, canned, juice pack, solids and liquids

14.3
Pineapple, canned, juice pack, drained

14.3
Passion-fruit juice, yellow, raw

14.2
Plums, canned, purple, juice pack, solids and liquids

14.2
Grape juice, canned or bottled, unsweetened, without added ascorbic acid

14.2
Grape juice, canned or bottled, unsweetened, with added ascorbic acid

14.1
Grape juice drink, canned

13.4
Passion-fruit juice, purple, raw

13.3
Babyfood, banana juice with low fat yogurt

12.7
Grape juice cocktail, frozen concentrate, diluted with 3 volume water, with added ascorbic acid

12.7
Pomegranate juice, bottled


Percent Sugars
Juices Highest in Sugars by Weight

12.5
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water

12.3
Cherries, sweet, canned, juice pack, solids and liquids

12.1
Fruit juice drink, greater than 3% fruit juice, high vitamin C and added thiamin

12.1
Cranberry juice, unsweetened

12.1
Orange and apricot juice drink, canned

11.9
Cranberry juice cocktail, bottled

11.8
Tangerine juice, canned, sweetened

11.6
Pineapple and orange juice drink, canned

11.5
Babyfood, juice, apple and plum

11.5
Pineapple and grapefruit juice drink, canned

11.1
Orange drink, breakfast type, with juice and pulp, frozen concentrate, prepared with water

11.0
Grapefruit juice, white, canned, sweetened

11.0
Babyfood, apple-banana juice

10.9
Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid

10.9
Juice, apple and grape blend, with added ascorbic acid

10.9
Babyfood, juice, apple and grape

10.9
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids

10.8
Babyfood, mixed fruit juice with low fat yogurt

10.7
Apricots, canned, juice pack, with skin, solids and liquids

10.7
Babyfood, juice, apple

10.7
Fruit juice drink, greater than 3% juice, high vitamin C

10.6
Babyfood, juice, fruit punch, with calcium

10.6
Babyfood, juice, apple and prune

10.6
Orange Pineapple Juice Blend

10.6
V8 V. FUSION Juices, Peach Mango

10.6
V8 V. FUSION Juices, Acai Berry

10.5
Babyfood, juice, apple - cherry

10.4
Beverages, vegetable and fruit juice blend, 100% juice, with added vitamins A, C, E

10.3
Peaches, canned, juice pack, solids and liquids

10.2
Orange-grapefruit juice, canned, unsweetened

10.2
V8 V. FUSION Juices, Strawberry Banana


Percent Sugars
Juices Highest in Sugars by Weight

10.2
V8 V. FUSION Juices, Tropical

10.0
Babyfood, juice, orange and apple and banana

10.0
Pineapple juice, canned, unsweetened, without added ascorbic acid

10.0
Pineapple juice, canned, unsweetened, with added ascorbic acid

10.0
Juice, apple, grape and pear blend, with added ascorbic acid and calcium

9.9
Tangerine juice, raw

9.8
Cranberry juice cocktail, frozen concentrate, prepared with water

9.7
Pears, canned, juice pack, solids and liquids

9.6
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water

9.6
Apple juice, canned or bottled, unsweetened, without added ascorbic acid

9.6
Apple juice, canned or bottled, unsweetened, with added ascorbic acid

9.6
Babyfood, juice, apple-sweet potato

9.6
Babyfood, juice, apple and peach

9.4
Orange juice drink

9.1
Grapefruit juice, white, raw

9.0
Babyfood, juice, apple, with calcium

9.0
Beverages, fruit juice drink, reduced sugar, with vitamin E added

9.0
Babyfood, juice, apple and cherry

8.9
Tangerines, (mandarin oranges), canned, juice pack

8.9
Grapefruit juice, white, canned, unsweetened

8.8
Grapefruit, sections, canned, juice pack, solids and liquids

8.8
Orange juice, canned, unsweetened

8.5
Babyfood, juice, mixed fruit

8.4
Orange juice, raw

8.4
Babyfood, juice, orange-carrot

8.4
Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water

8.3
Orange juice, chilled, includes from concentrate

8.3
Orange juice, chilled, includes from concentrate, fortified with calcium and vitamin D

8.3
Orange juice, chilled, includes from concentrate, fortified with calcium

8.3
USDA Commodity pears, canned, juice pack, drained

8.3
Babyfood, juice, orange


Percent Sugars
Juices Highest in Sugars by Weight

8.3
Tangerines, (mandarin oranges), canned, juice pack, drained

8.2
V8 SPLASH Juice Drinks, Mango Peach

8.1
Citrus fruit juice drink, frozen concentrate, prepared with water

7.8
V8 SPLASH Juice Drinks, Guava Passion Fruit

7.8
V8 SPLASH Juice Drinks, Fruit Medley

7.8
V8 SPLASH Juice Drinks, Orchard Blend

7.7
Blackberry juice, canned

7.4
V8 SPLASH Juice Drinks, Berry Blend

7.4
V8 SPLASH Juice Drinks, Strawberry Kiwi

7.4
V8 SPLASH Juice Drinks, Strawberry Banana

7.4
V8 SPLASH Juice Drinks, Orange Pineapple

7.4
V8 SPLASH Juice Drinks, Tropical Blend

7.3
Babyfood, juice, pear

6.9
Babyfood, apple-cranberry juice

5.0
Fruit flavored drink, reduced sugar, greater than 3% fruit juice, high vitamin C, added calcium

5.0
Fruit flavored drink containing less than 3% fruit juice, with high vitamin C

4.6
Cranberry-apple juice drink, low calorie, with vitamin C added

4.6
Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener

4.5
Acerola juice, raw

3.9
Carrot juice, canned

3.8
Tomato and vegetable juice, low sodium

3.7
HEALTHY REQUEST Tomato juice

3.6
Tomato juice, canned, without salt added

3.6
Tomato juice, canned, with salt added

3.3
Clam and tomato juice, canned

3.3
Vegetable juice cocktail, canned

3.3
CAMPBELL'S, V8 Vegetable Juice, Organic V8

3.3
CAMPBELL'S, V8 100% Vegetable Juice

3.3
CAMPBELL'S, V8 Vegetable Juice, Essential Antioxidants V8

3.3
CAMPBELL'S, V8 Vegetable Juice, Calcium Enriched V8

3.3
CAMPBELL'S, V8 Vegetable Juice, Low Sodium V8

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