Reducing sugar cuts weight by 0.80 kg (Te Morenga et al., BMJ 2013). Per 100 g: 136 kcal, 11.4 g sugar, 10 g fat. Flavored creamers can carry more sugar than a dessert per serving.
How should I track Cream substitute, liquid, with hydrogenated vegetable oil and soy protein?
The best way to track Cream substitute, liquid, with hydrogenated vegetable oil and soy protein is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
