Found naturally in foods such as fruit (fructose) and dairy (lactose).
Release of these sugars, into the blood stream, is slowed by the fiber in fruit and protein in dairy. This helps avoid sugar spikes.
Any sugars or caloric sweeteners that are added to foods or beverages during processing or preparation.
Can include natural sugars (brown sugar, honey) or manufactured sugars (high fructose corn syrup).
Refined sugars come from sugar cane or sugar beets that are processed to extract the sugar. These sugars are typically a combination of glucose and fructose
Simple Rule of Thumb:
Sugars naturally occurring in fruits, vegetables and dairy are okay in moderation, but sugars removed from their original source and added to foods, are what we need to be wary of.
How to Identify and Avoid Added Sugars
1. Read the nutrition facts and the ingredients label on all foods
2. Read the ingredients list to find added sugars – food manufacturers are not required to specify whether the grams of sugar on the nutrition facts label are added or naturally occurring.
3. Naturally occurring sugars in fresh fruit and vegetables and dairy products are not a considerable concern
4. Limit or avoid sweetened beverages, alcohol, most breakfast cereals, most processed foods, candy, baked good and other desserts
Why this is a poor choice:
- 51 grams of carbohydrates, 80% of which come from sugar!!
- Low in fiber.
- Sugar is listed 5 separate times in the ingredients,
- Has hydrogenated vegetable oil – source of manufactured trans fatty acids (very damaging to the body).
- Very high calorie – most of calories come from sugar so these are empty calories.
- With this ONE cookie you are over your recommended daily sugar intake by 13grams.
Other Ingredients That Indicate Added Sugars
- Brown Sugar
- Powdered Sugar
- Corn Syrup
- Maple Syrup
- Lactose (when listed as an ingredient)
- Malt Syrup
- High Fructose Corn Syrup (HFCS)
- Invert Sugar
- Raw Sugar
- White Granulated Sugar
- Cane Juice/Syrup
- Evaporated corn Sweetener
- Crystal Dextrose