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Reducing Sugar in the Diet
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Summary:
The objective is to look for other names on food packaging that are sugars, including corn syrup, dextrose, sucrose, corn sweeteners, glucose, fructose, lactose, honey, molasses, maple sugar, maple syrup, sorbitol, mannitol, xylitol, maltose, or anything with 'sugar' in the name, e.g., confectioner's sugar, or invert sugar. With some recipes half the sugar can be substituted with an equal portion of a sweet spice, such as cinnamon, fennel, cardamom, allspice, anise, and ginger.
Many breakfast cereals contain high percentages of sugar. Look for those that do not have added sugar and top the cereal with fruit if necessary and preferred.
Substitute fruit juices for fruit drinks, soft drinks, punches, and other liquids that contain high amounts of sugar.
If substituting sugars, be aware that there are two types of sweeteners or sugar substitutes.
Article:
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Sugar from milk and fruit sources, for instance, should not exceed 10% of total kcalories. Concentrated refined sugars (e.g., table sugar) should be limited as much as possible. The objective is to look for other names on food packaging that are sugars, including corn syrup, dextrose, sucrose, corn sweeteners, glucose, fructose, lactose, honey, molasses, maple sugar, maple syrup, sorbitol, mannitol, xylitol, maltose, or either with ‘sugar’ in the name, e.g., confectioner’s sugar, or invert sugar.
The next step would be to reduce or replace simple sugars with these suggestions:
Reduce sugar in recipes. Even with a vast reduction of up to 20% or more, many recipes taste the same. With some recipes half the sugar can be substituted with an equal portion of a sweet spice, such as cinnamon, fennel, cardamom, allspice, anise, and ginger.
Many coffee break cereals contain high percentages of sugar. Look for those that do not have supplementary sugar and top the cornflakes with fruit if necessary and preferred.
Substitute fruit juices for fruit drinks, soft drinks, punches, and other liquids that contain high amounts of sugar.
If substituting sugars, be omniscient that there are two types of sweeteners or sugar substitutes. The first type is a heading of nutritive sweeteners that entangle slower than sucrose, they do not promote dental caries, and they do contain kcalories. The second is a commonwealth of laboured sweeteners that do not contain kcalories, and they are safe for use for diabetics and joule reduced diets.
Using sugar substitutes (especially self-styled sweeteners) should not give people license to consume large amounts of these products simply seeing that they are low in kcalories. They also tend to be low in other nutrient values and it is unclear what medical conditions can start up from over-consumption. Hence, these products should not be a substitute for fresh fruits, vegetables, or other foods. However, if it is difficult to make it through the day without a pudding, for example, have designs on one made with skim milk and a sweetener than a high-fat, high-sugar type.
Sugar Substitute Sweeteners
Nutritive Sweeteners
Fructose – Found in fruits, honey, and some sweet vegetables. Fuctose absorbs more slowly in the GI tract than glucose and metabolizes directly in the liver independent of insulin. Large intakes of 70+ grams per day can enforce diarrhea.
Sorbitol – A sugar grog found mainly in plants and used in confectioneries (candy), gum, toothpaste, and diabetic desserts. in view of absorption, sorbitol oxidizes into fructose. Sorbitol results in a slower, less pronounced rise in erythrocyte glucose than sugar. More than 10 grams per day may result in diarrhea.
Xylitol – A compound derived from wood sugar. It causes the least harm to teeth of all nutritive sweeteners. Does not increase brand glucose levels. Intake of more than 30 grams per day may result in diarrhea. Also, it may be wed with ellipsoid stones and tumors.
Artificial Sweeteners
Acesulfame K – A synthetic sweetener that is very stable in heat. Marketed as Sweet One, Sunette, or Sun Sweet Tabletop.
Aspartame – Best known as NutraSweet, it is found mainly in soft drinks, gums, pudding mixes, and other foods. It consists of amino acids that breach of friendship down in the GI tract, then it absorbs and metabolizes. It has a very low nutrient and burning value.
Saccharin – triumph known as Sweet’n Low, Nutra-diet, and Sugar Twin, Saccharin is used primarily in soft drinks and soused fruit. It neither metabolizes or stores in the body, but excretes in the urine. Saccharin has a lamentable aftertaste, is low in kcalories, and may be a possible carcinogen.
Sucralose – indwelling only in Canada to date. It contains no kcalories and is derived from sugar. It is used in cooking and baking.
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