This is the healthiest way to sweeten food! few people know

Sugar has many faces. Before we explain what it means not to eat sugar, let’s take a closer look at the word “sugar”. In chemistry, the word sugar is often used as a synonym for carbohydrates, since carbohydrates are composed of sugar molecules, which are divided into monosaccharides (glucose, fructose, galactose), disaccharides (sucrose, lactose, maltose), polysaccharides (raffinose, stachyose) and polysaccharides (starch, glycogen).

Generally, sugar or sucrose refers to homemade sugar, which is mostly extracted from sugar beets and sugar cane. Sugar has different names depending on the raw material, form, composition and processing method:

  • Brown sugar, beet sugar, palm sugar.
  • Sugar in cubes, caster sugar, powdered sugar.
  • Refined sugar, raw sugar.

None of this can be doubted when it comes to a sugar-free diet. Because in this case, it’s not about cutting out all carbs or regular sugar. Rather, it’s about eliminating added sugars, which the World Health Organization (WHO) calls “free sugars.”

Monosaccharides (monosaccharides) and disaccharides that are added to our dishes and drinks by producers, cooks or end consumers, as well as sugars naturally present in honey, syrups, juices and concentrates, are classified as fruits ” Sugar free”.

How to identify sugar in food?

If you want to stop consuming sugar, you need to be careful when shopping. For example, free sugars are found in many processed foods, sugary sodas (cola, lemonade, iced tea), baked goods, and candy. Since December 2016, food manufacturers have been required to declare seven nutritional values ​​on packaging, including sugar, in the form of a table,[6] So, in the vast majority of cases, a look at the packaging will tell you how much sugar a food contains.

However, it is sometimes difficult for the average consumer to identify sugar in foods. Indeed, free sugars are often hidden in ingredient lists under different names and there is no hint of love at first sight behind them. So the rule of thumb is to stay away from anything ending in -osio.

Here is a list of ingredients to avoid on a sugar-free diet

All words ending in “-ose”: glucose, sucrose, dextrose, raffinose, fructose, maltose, lactose (exception: sweetener “sucralose”)
Syrups: fructose syrup, glucose syrup, fructose syrup, starch syrup, caramel syrup, maple syrup, agave syrup
Dextrin: maltodextrin, wheat dextrin
Dairy products: lactose, milk sugar, sweet whey powder, skimmed milk powder
Malt: malt, malt extract, barley malt, barley malt extract
Fructose: glucose, dextrose, apple sugar
Sweet ingredients: honey, candied fruit

The higher the ingredient, the higher the content of the product. This means that if sugar is number one or number two or number three, there must be a lot of it. The list of ingredients can therefore be very indicative.

sugar substitutes

Darling
Stevia
Erythritol
Fructose
Grain malt
cereal syrup
Agave syrup
Whole cane sugar
apple syrup
grape sugar
Molasses
Amasake
Sign
Maple syrup
tagatosis
Date sugar
Birch xylitol

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