How to spot/know and avoid added sugars?

Difference between added sugars and natural sugars

 Our dietician often advises us to avoid sugary foodstuff which means avoiding added sugars in the diet. The foodstuff we consume on a regular basis has a trace amount or a major proportion of added sugars. Soft drinks, soda, lemonade, sweetened ice tea, fruit drink, and energy drinks are those sugary beverages which contain fructose corn syrup. Added sugar can be better understood by the name of caloric sweetness. Frosted or pre-sweetened breakfast like cereals cookies, cakes and pies have added sugars in large proportion. Sugar in fruits, however, being the natural source is not problematic, but added sugar is.

Added sugars are referred to be problematic because they are assimilated rapidly and their absorption into blood is rapid as compared to the natural sugars. This considerably increases the blood sugar levels, pressurizing pancreas to pump insulin, if not managed may lead to type 2 diabetes. On along rum they even become the result of inflammations raising the dopamine hormone. If you consume a bottle of soda you consume 150 calories, which is only the added sugar proportion .if you, however, feel that all fruits are free from added sugar , you are again wrong , dates contain much sugar, even if you multiply your fiber intake , too much of dates however increases the added sugar proportion . If you feel honey is a good alternative and you are on a good honey brand you are even more wrong. Honey has sucrose which has it’s split products as glucose and fructose, if you relay on a tablespoon of honey considering it healthy you are adding more of canker. We should have a general probable idea about the foodstuffs loaded with added sugars in order to eliminate them from our diet. Does a suspected food list include beverages, cake, soda, candy but what about the unsuspected ones? Even unsweetened foodstuffs like pizza sauce, spaghetti, bread, and yogurt even contain added sugars.

The general practice of added sugar is to have an “ose” at the end. You may look for the ingredients table at the back of your packet to spot fructose, dextrose, maltose, etc. Don’t serve for sugars on the nutritional label as they do not add sugars to the list. You can even look for a list of corn syrups, corn sweetener, lactose, malt syrup, malt sugar, crystalline fructose, brown sugar, honey, dextrose, maple syrup, evaporated cane juice, glucose, raw sugar, sucrose, fruit juice, fructose, molasses, fruit juice concentrates and lactose. The manufacturer intelligent enough to fool you providing health benefits of their products and make people believe things like bottled juice are healthier. They may even use need like golden sorghum and golden syrup which not being scientific may resemble any flavor. You cannot have a product with zero added sugar .so you will probably have to depend on them. But you can, however, opt for the ones having less of them. Take care that you don’t cut down on your fiber requirements eliminating added sugars on one hand.

You can only limit your unhealthy sugars instead of consuming a wholesome amount of them but you can’t, however, eliminate them from your diet .keep in mind to avoid processed food. You may come across terms like sugar-free or no added sugars. Sugar-free means they have 0.5 g of sugar per serving, no added sugar means they possess no sugar content.  Low sugar means they are not defined and reduced sugar means 25% less sugar per serving compared to standard serving.

Studies reveal that on an average a person must not consume more than 6 tablespoons of added sugar. So knowing and being aware of the label and their meaning we can probably manage the added sugar in our diet. We can’t cut down added sugar and starve our body to other essential nutrients.


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