Food labels are confusing, no doubt.? The nutritional charts sort the ingredients into neat little categories like proteins, fats, carbs, fiber, sugars, etc.? But all sugars are not created equal.? It is important to take the next step in understanding the sugar sources used in your favorite foods.
Many sugar substitutes are marketed as low-calorie alternatives and ?healthy choices? when actually they can still cause weight gain and other damage to your body and brain.? And because they are labeled as low in calories and ?healthy,? users aren?t afraid to add an extra packet or an extra shake to their foods which only compounds the problems.
I prefer real foods, and therefore, try to stick with products sweetened with honey or maple syrup/molasses, or if necessary ? sugar (yes, the regular stuff).? Turbinado sugar or ?Sugar in the Raw? should be recognized as the same as regular sugar.? With these ingredients on the list I know what I am getting.? I still aim for foods with 10 g of sugars or less with these more natural sweeteners.? I also don?t mind seeing fructose on a label if I know the ingredient list includes real fruit.
But sugars are sneaky?..like someone else I know?..
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The word sugar is easy to recognize.? But do you recognize sorbitol or dextrose?? How about sucralose?? You might recognize this little packet?
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There are plenty of sugar substitutes used by food manufacturers to keep calorie counts and ?sugars? low.? But that doesn?t make these products healthy.? Sugar-free candy is still candy.? And it is candy sweetened with man-made products that may not be healthy for you to consume regularly.? Diet and ?Zero? sodas might be low in calories in sugars but they are still closely linked to diabetes and obesity.? In fact, research continues to indicate that these products cause users to crave and eat more sugary foods than those who don?t drink these products.
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They say knowledge is power and it is certainly useful when grocery shopping.? Here is a list of common sugar products and substitutes found on food labels:
- agave nectar
- aspartame (Equal and NutriSweet)
- barley malt
- beet sugar
- brown sugar
- buttered syrup
- cane juice crystals
- cane sugar
- caramel
- carob syrup
- corn syrup
- corn syrup solids
- date sugar
- dextran
- dextrose
- ethyl maltol
- evaporated cane juice
- fructose (the sugar in fruits)
- fruit juice
- fruit juice concentrate
- glucose
- glucose solids
- golden sugar
- grape sugar
- high fructose corn syrup
- honey
- invert sugar
- lactose
- malt syrup
- maltodextrin
- maltose
- mannitol
- molasses
- raw sugar
- rice syrup
- saccharin (Sweet ?n Low)
- sorbitol
- sorghum syrup
- stevia
- sucralose (Splenda)
- sucrose
- sugar
- turbinado sugar
- yellow sugar
- xylitol
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Several people have asked me about stevia.? The plant itself is an herb and a great natural sweetener.? If you want to grow it and use/grind the leaves to sweeten homemade foods, teas, coffee, etc. ? I say go for it.? But be aware that the stevia products currently on supermarket shelves have other sugar substitutes included in their ingredients that I would not recommend.
This is why reading labels is so important.? It is the job of marketing companies to sell products, and the best strategy is to highlight the ingredients that let consumers think you?re making a healthy choice.
If you are interested in reading a short article about a very popular sweetener, high fructose corn syrup, and the reason you should avoid consuming this product, click here.
Source: http://www.thebalancedbowl.com/sugar-and-its-substitutes/
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Source: http://dnfmoshenwg.com/30/sugar-and-its-substitutes-the-balanced-bowl/
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