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Finding Hidden Sugars

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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

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