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How Much Sugar Do You Consume?

sugar sugar
The average person consumes 19.5 teaspoons of sugar every day. That’s about 66 pounds of added sugar every year for every American. It’s easy to put away too much sugar. A cup of low-fat yogurt can contain almost 12 teaspoons of sugar. Just one generous helping of barbeque sauce can give you more than 3 teaspoons of sugar. A serving of granola may have more than 6 teaspoons of sugar. A large flavored coffee from popular chains may be loaded with up to 25 teaspoons of sugar. A cup of baked beans may contain 5 teaspoons of sugar. The American Heart Association recommends that: Men should have no more than 9 teaspoons of added sugar a day Women should have no more than 6 teaspoons of added sugar a day.

How Can You Get Control Over Your Sugar Consumption?
Start by putting it into perspective. When you read a label on a food product in the grocery store, it will measure sugar in grams. A teaspoon of sugar contains 4 grams. If a label says a product has 20 grams of sugar, it contains 5 teaspoons of sugar. Other ingredients, such as rice syrup, are also sugars. Eat too much sugar and you increase your risk for being overweight. That increases your risk for diabetes. Sugar is also linked to increased risk for high blood pressure, fatty liver disease, and chronic inflammation of your arteries. These conditions make you more likely to have a heart attack or stroke.

How To Cut Back on Sugar
Here is a new option with SOLA products Switch to SOLA granola, yogurts, snack bars, bread, and more. Our products are made from sweeteners found in nature and do not cause glucose spikes or large spikes in insulin release. SOLA sweetener bakes, measures, and caramelizes just like sugar, and you can use SOLA in your own recipes and enjoy the sweet taste—without the sugar. To help your patients stay on track, SOLA has launched a line of products that people typically eat every day. These products include yogurt, granola, bread, and snack bars. SOLA also has a delicious ice cream with no added sugar!

  1. University of California, San Francisco. How Much is Too Much? Available at: Accessed January 29, 2018.
  2. West H. 18 Foods and drinks that are surprisingly high in sugar. Healthline. July 18, 2016.
  3. Ervin RB, Kit BK, Carroll MD, Ogden C.L. U.S. Department of Health and Human Services, Centers for Disease Control and Prevention. (2012). NCHS Data Brief No. 87: Consumption of added sugar among U.S. children and adolescents, 2005–2008. Available at: Accessed January 29, 2018.
  4. By any other name its still sweetener. The American Heart Association. Updated April 21, 2017.
  5. Harvard Heart Letter. Abundance of fructose not good for the liver, heart. Available at: Accessed February 9, 2018.
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SOLA® for the Low Carb Dieter (Is It Keto-Friendly?)

keto friendly?
SOLA was first introduced into grocery stores in February 2018 with one goal in mind: provide healthy low-carb, low-glycemic alternatives to the carb-filled shelves. We first ventured into sweetener as our Chef Ryan had created SOLA a zero carb, a zero-calorie sweetener which worked well for those in a diabetic, low-glycemic, and low-carb lifestyle. After some tinkering around, we came out with 5 additional products: bread, granola, yogurt, ice cream, and nut bars.

We were proud to be one of the few options available at a grocery store whose whole concept revolved around chef-quality low-carb products that taste just like your favorite. After a while, our community continued to grow and with it, additional communities became part of our own such as the keto community.

Therefore, one of our most asked questions tends to be: is SOLA keto-friendly? Let’s break it down, shall we?

Sola Sweet… but how?
The main four sweeteners in our bread and granola are a mixture of erythritol and allulose rounding it out with dashes of monk fruit and stevia leaf. We use this mixture to give the same taste and texture as sugar without being annoyingly sweet or leaving an aftertaste. We’re foodies at heart and wanted to make sure we were giving enjoyable replacements without any of the funky aftertaste or texture. With allulose, we are able to maintain the perfect nutty and balanced sweetness to our granola, while making sure our bread properly rises with the erythritol sweetener.

Allulose and Erythritol
You’re probably wondering where these two sweeteners originate from. Erythritol, a low-carb and low-glycemic sweetener, is a sugar alcohol that occurs naturally in some fruits, vegetables, and fermented foods. Erythritol stimulates the sweet taste receptors on your tongue, similar to sugar, but without the calories or carbs. Allulose is a low-calorie sweetener with the same sweet taste and texture as table sugar. Allulose is often referred to as a “rare sugar” due to its discovery in small quantities in nature. It can be found in certain fruits including jackfruit, figs, and raisins. It’s absorbed by the body but not metabolized so it is nearly calorie-free

On Allulose, the FDA’s new rules for labeling means excluding it from the total and added sugars but including it for total calories and on the ingredient statement. This means subtracting it from total carbs to calculate net carbs.

We also use less than 2% of the following ingredients: stevia, monk fruit. These two sweeteners are also low glycemic and low carb.

SOLA Bread & Granola
Our SOLA products are primarily made up of erythritol and/or allulose which after thorough research we have conclusive evidence that our SOLA products cause minimal glycemic response and suppress levels of insulin in the blood.

Both Erythritol and Allulose are sugar-free, and low on the glycemic load. Because of the zero glycemic spikes, we believe it should be subtracted from the total carbohydrates when calculating net carbohydrates.

A Note
As of June 17, 2019, , SOLA has announced the removal of maltitol from our ingredient list. In July, all of our bread was maltitol-free and in February 2020 Sola granola transitioned into a maltitol free formula. As we continue to grow we want to thank our community for bringing their concerns to our attention about this ingredient. While we do conduct studies to make sure we are not spiking anyone’s blood sugar, we understand our community’s stance on this particular ingredient. Thank you for your support!

Show Me the Math
Of course. We have our net carb calculations clearly visible on all our packaging because we want you to know what you’re putting in your body.

Our calculation for all SOLA bread and granola: Total carbohydrates – fiber – allulose – sugar alcohols (when present) = Net Carbs

The total sugar alcohols, erythritol, can be subtracted from the total carbohydrate count and allulose (included in the total carbohydrate count due to the FDA 2018 ruling) can also be deducted since it minimally affects blood sugar.

Keto Friendly… But as Always Moderation is Key.
While we wouldn’t suggest eating a whole box of nut bars, or a pint of ice cream in one sitting in general. You can rest assured that in moderation (just like everything in life) our products work perfectly with your keto meal plan.

Follow SOLA on Facebook and Twitter for all the things relevant to your healthy lifestyle!

Want to see Sola come out with a new product? You can help us by filling out our product request form.


Last edit: 08/25/2020
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Why should you replace sugar?

all the sugar

Why should you replace sugar?
Sugar has permeated many food products and average consumers in the United States, and other countries are consuming up to 130 pounds annually.

This over consumption has led to epidemic proportions of obesity, diabetes, and has led to many other disease states.

We’ve all heard how ‘processed foods’ are bad for us but what does that mean exactly?

The ‘processing’ of foods can mean sugar has been added. From a manufacturing viewpoint, sugar has many benefits. Sugar adds flavor to foods, it is a natural preservative, it typically adds weight to a food therefore reducing the price per ounce making it more inexpensive. This makes sugar ideal from a manufacturing and profit viewpoint. Sugar is hiding in many foods we wouldn’t normally expect to see it in. This includes spaghetti sauce, ketchup, BBQ sauce and many other foods. Additionally, there are as many as 25 teaspoons of sugar in some of the most popular beverages from leading food service chains.

Sugar also comes by many names such as: sugar, corn syrup, high fructose corn syrup, syrup, maple syrup, molasses, brown sugar, powdered sugar. Even things like maltodextrin and dextrose can be considered sweeteners as they have a glycemic index higher than sugar. (Maltodextrin is about 155 versus sugar at 65.) Unfortunately, many low-calorie sweeteners including Splenda™ use maltodextrin as a carrier for their high intensity sweetener sucralose. The carrier is higher on the glycemic index than sugar! To be fair, the carrier is a small portion of the total weight of the product but this brings up another problem. This lack of weight or bulk is why many sweeteners like Splenda™ and Stevia in the Raw™ do not work in baking applications. They provide little structure during the baking process. To try and remedy this problem, some companies have products called ‘baking blends’ that are actually sugar with a high intensity sweetener added like sucralose or stevia. The directions then instruct you to use ‘half as much’ in your recipes. This flaw results in continued sugar consumption and about half of the proper structure during the baking process. Sola solves both of those problems…

All this added sugar has led to epidemic proportions of obesity and diabetes. As many as 70% of the U.S. population is considered pre-diabetic and currently this is an annual cost to the healthcare system of over $245 billion.

Our goal is to help people enjoy the foods they love during some of life’s happiest moments without the harm that sugar causes. We are trying to stop and reverse the trends of obesity and diabetes in the United States through sugar replacement. Sola is the easiest way to replace sugar. Taste the difference you can’t taste!

Clinical studies were conducted on Sola versus sugar and the resulting impact on glucose, fructose, and insulin. The results of the studies are quite impressive and the difference between sugar and Sola are graphically depicted below:

©Splenda is a registered trademark of Heartland Consumer Products.
©Stevia in the Raw is a trademark of the Cumberland Packaging Corporation.

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Sugar, Carbs & You

Sugar and Carbs

Most Americans consume an average of 22 teaspoons of sugar each day. That’s exceedingly high, considering the American Heart Association recommends limiting added sugars to no more than 100 calories per day (or about 6 teaspoons) for women and no more than 150 calories per day (or about 9 teaspoons) for men. The World Health Organization agrees, and encourages people to stay below 10% of total calories coming from added sugars and better to be under 5% in order to improve overall health. And this includes fruit juice!

We know that an increase in consumption of sugar has been identified as an important contributor to obesity, heart disease, and diabetes worldwide. Sugar has also been implicated as a precipitating risk factor for dementia and Alzheimer’s disease.

More recent data is also implicating excessive added sugar in the diet as a risk factor for cancer and worse outcomes for those with cancer. Our own animal research demonstrated that added sugar in the diet of mice prone to get breast cancer or have their disease spread led to faster onset of cancer and more metastatic disease. This was the case even when the quantities of sugar were below the average consumed in Western diets. We found that sugar activated inflammatory processes, and inflammation plays a role in the development of cancer, heart disease, diabetes, and dementia and Alzheimer’s.

We also know from extensive research that it is ideal to consume a diet that reduces large spikes in blood sugar (glucose levels). Evidence shows that refined carbohydrates and excessive carbohydrates in general, both abundant in the Western diet, lead to spikes in blood sugar. Repeated spikes in blood sugar activate inflammatory processes and multiple studies have linked a high glycemic load diet to increased risk of cancer and other diseases.


So what does this mean for you? What type of sugar is okay and which type of sugar do we need to cut out?

Ideally, you should limit added sugar intake in general (table sugar, high fructose corn syrup, sugary drinks – including fruit juice, and all other forms of refined sugars). Also, try to eat a diet that decreases major swings in glucose levels. Mounting evidence shows that eating a primarily plant-based diet reduces cancer risk and is recommended for cancer survivors. By consuming more plants, specifically fresh, non-starchy green vegetables, less animal protein, less refined carbohydrates, and less added sugars, we can decrease our risk of cancer, heart disease, diabetes, and more. For more information on healthy diets for cancer prevention and control visit the American Institute for Cancer research.

Boundless, by Ryan Turner, is a unique cookbook designed to help people eat gourmet, exquisite food that does not deplete our health. Plentiful provides recipes and cooking strategies that will have you convinced that you are not depriving yourself, as often happens on low-carb diets. That is because Ryan provides the education, knowledge, tools, and healthful substitutes to continue to lead a gourmet lifestyle. Plentiful will help you maintain a balanced glycemic load with no deprivation. Buon appetito.

Note from Dr. Lorenzo Cohen, Ph.D.

Dr. Lorenzo Cohen, Ph.D., Integrative Medicine Program MD Anderson Cancer Center