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What would a holiday feast be without Cranberry sauce gracing your table? For many people, the holidays are the only time you might partake in this bitter fruit. Did you know that in order to make this astringent ruby red morsel palatable, like in Cranberry Juice Cocktail, it needs to be sweetened? In most cases, it’s sweetened with High Fructose Corn Syrup. Yep that’s right, 22 grams of sugar per serving of Cranberry sauce…ouch! That goes for juice too; 75% of Cranberry juice cocktail is sugar water. The good news is that the benefits of the Cranberry may outweigh the extra calories, especially if you are susceptible to Urinary Tract Infections (UTIs). There is no evidence that Cranberries will cure an existing UTI problem, but if you have recurring problems the evidence is overwhelming that Cranberries can prevent UTIs. Recent research has concluded that Cranberries contain a group of chemicals called proanthocyanidins. This naturally occurring chemical binds to the hairy tips of E.coli called P fimbria and flushes them out of your system before they ever have the chance to attach themselves to the bladder wall. A Holiday Gift: Cranberries Nutri-Facts| A Handy Tip If you are worried about an insulin spike from the excess sugar, be sure to combine Cranberries with some Protein and Fat. This will help slow digestion. You shouldn’t have too much difficulty finding those two macronutrients on your holiday table. If eat Cranberries raw and in a salad combined with things like Sun-dried Tomatoes, Walnuts, and Balsamic Vinaigrette…their bitter flavor will work in harmony with everything and you won’t need the extra sugar. Sugar Can be Your Friend Remember, the rules change if you have just worked out. Within 45 minutes of your workout, sugar is your friend and Cranberries coupled with 20 grams of Protein is a perfect combination to aid UTI symptoms and to speed Recovery too! Eat Well! 16 Nutrition Quarterly · 2021 – Volume 4