Guest guest Posted June 28, 2005 Report Share Posted June 28, 2005 News at eDiets lowcarb Finding Hidden Sugars By Atkins Nutritional Team June 28, 2005 Taking control of your weight and your health is not just about cutting down on carbs; it’s also about focusing on carbohydrate foods that are high in nutrients and fiber. That’s why added sugar in any form has no place in your diet. No matter what it’s called, sugar packs at least four grams of carbs per teaspoon with virtually no nutritional value. What’s the Difference? Naturally occurring sugars, found in dairy products (lactose) or in fruit or vegetables (fructose), for instance, are an organic part of the food, and they are perfectly acceptable so long as the carb count is within an appropriate range for you. An example: Low-carb ice cream has some naturally occurring sugars from the milk and cream with which it is made. That ice cream might also include some strawberries (which contain fructose). Both sugars are natural, making the ice cream suitable for Ongoing Weight Loss (OWL) and beyond. Added sugars lurk in many foods and not just in the form of sucrose (table sugar). Added sugar is often disguised with misleading names in packaged foods. These include cane sugar and evaporated cane juice, brown sugar, beet sugar or any other ingredient ending in “sugar,” as well as syrups (or syrup solids) such as maple, corn or cane, and added apple, pear or other fruit juices. Many ingredients ending in “ose” are also sugars, although exceptions include sucralose and cellulose. To complicate matters, a natural sugar, such as fructose, can also take the form of an added sugar when it’s included in processed foods. In the case of ice cream, added granular or liquid fructose would make ice cream unacceptable in any phase, just as added sucrose would. The Nutrition Facts panel tells you the number of grams of sugars in a serving, but because it lumps together all sugars, it does not distinguish between integral and added sugars. Instead, you’ll need to go to the ingredients list. If you see fructose listed instead of fruit, for example, even though that sugar has a natural source, you’ll know it’s an added ingredient you should steer clear of. (For more on food labels, see How to Read a Food Label.) Here are various aliases for added sugars: Brown sugar -- Invert sugar Cane syrup -- Lactose Corn sweetener -- Malt Corn syrup -- Maltose Corn syrup solids -- Malt syrup Dextrose -- Maple syrup Fructose -- Molasses Fruit juice -- concentrate Raw sugar Galactose -- Rice syrup Glucose-- Sucrose High-fructose corn syrup Honey Quote Link to comment Share on other sites More sharing options...
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