You Want To Reduce The Sugar In Your Diet?
If you are trying to reduce the amount of sugar you and your family are consuming then you need to become label savvy.
Wether your goal is to lose weight, balance your blood sugar and energy levels or you just want to choose when and in what form you eat sugar then you need to be aware of all the sugars and sugar substitutes that are turning up in every day products.
Sugar comes in many forms and manufacturers know that those pesky health conscious shoppers are becoming wise to the sugar content of foods. Unfortunately many manufacturers have resorted to stealth tactics to reduce the appearance of the sugar load of their products and they add several types of sugar. Often your ingredients can read like a chemical experiment so long is the list of ingredients. So picking out the sugar can be a tough call.
So how do you pick out that stealthy sugar… so first things first, remember that ingredients are listed by volume on the ingredients listing so the closer to the start of the list the more the product contains.
Sugar in All its Forms
Start by looking for the word “Sugar”… it’s a given, Its often there written in it most simple from. I would say that if you are surprised to see the word sugar in the ingredients, as I was when looking a some sausages recently, then choose another product. Also if the sugar is the second or third ingredient and the product isn’t a sweet or baked good then that’s a lot of sugar and you might want to consider an alternative.
Next look for the “Natural Sugars”, listed as Honey, Agave Syrup, Maple Syrup, Date Syrup, Concentrated Apple or Cane Juice, Raw Cane Sugar, Corn Syrup, Caramel, Molasses, Carob remember that just because its natural doesn’t mean you can consume without limit.
Now it’s the “Oses”. When you find ingredients that end in Ose it’s a good chance that these are sugars for example Glucose, Fructose, Dextrose, Maltose, Poly Dextrose, Sucralose.
Finally look for anything else on the list below…they all turn up in both savoury and sweet products all the time. Glycerin, Matodexrin, Diatase, Ehtly Maltol, Saccerides, Pectin, and some starches.
I know this seems like a long and exhausting list , but don’t despair. You don’t have to live a life without sugar, we all need a little sweetness but sugar should be consumed in moderation. With so many forms of sugar lurking in unexpected places, it’s hard even with the best intentions to limit your intake. Finding sugar on food labels is tricky, but not impossible. When you are armed with the right information and a willingness to read food labels, hidden sugars won’t sabotage your healthy eating goals.
It Only Takes A Moment
The next time you are in the supermarket just spend a few extra minutes looking at the labels of the products you buy most…you might just surprise yourself.
I’d love to hear from you about the most surprising product you found sugar or sugar alternative in. Leave me a comment in the box below.