Fitness Truth About Sugar-Free Foods
Sugar-Free labeled products might
not be sugar free at all. Some dairy products make the
claim "no sugar added," but they are made with milk
which has lactose, a sugar, as a component. Other labels
may read, "Sugar free, sweetened with fructose,"
which in essence means, "Sugar free, sweetened with sugar."
Following you'll find a list of the various types of sugars
and brief explanations. If any food is labeled sugar
free, but contains any of the compounds listed, you'll know
the label is, at best, misleading.
sugar: sucrose originating in a
sugar: brown sucrose
sugar: sucrose originating in sugar
powder: This extract of the carob
tree is sold in many foods labeled "natural." Don't
mistake that to mean, "without the presence of sugar."
Carob powder, sometimes listed as carob flour is 75 percent
sucrose, glucose, and fructose!
Corn Syrup: Plain and simple . . . it's sugar! Sugar
produced from starch . . but sugar just the same.
Dextrin and polydextrin are sugars,
however, they are glucose molecules linked in chains. While
their absorption might be slightly slower than simple glucose,
they do break down into pure glucose and can have a dramatic
effect on blood sugar. Combining Dextrin and Maltose chains
to create maltodextrin structures the sugars in a way that
more closely resembles complex carbs and slows the release
another simple one. Glucose. Period.
this may also be called fruit sugar
or levulose. It is one of the most common natural sugars and
is found in abundance in fruit and honey. While it is natural,
so then is "sugar cane," so again, as in the case
of carob powder, natural doesn't necessarily equate to "will
not elevate blood sugar." Fructose is a simple sugar
and a very ripe banana might affect your blood sugar levels
in much the same way as a candy bar.
this is actually the chemical sugar structure of blood sugar.
It causes a rapid and substantial rise in blood sugar levels.
All carbs ultimately break down into glucose. Putting pure
glucose into the digestive tract is probably the quickest
way to elevate blood sugar and throw the chances of stimulating
fat release to the wind.
Glucose syrups: Corn syrup is a glucose syrup as are
cane syrup and corn syrup solids. They are sugars produced
from starch and contain a mixture of glucose and maltose molecules.
sugar: another name for glucose
High-fructose corn syrup: Another syrup which is made
from corn syrups. Read about corn syrup, read about fructose,
and you'll understand, this is a sugar!
Honey: Yes, it's natural . . but . . . its roughly
35 percent glucose, 40 percent fructose, and 25 percent water.
Lactose: This is milk sugar. It makes up 4.5 percent
of cows' milk. It is hardly ever used commercially as a sweetener,
is not as sweet as table sugar, and since it is contained
in protein-laden foods it has less of a negative glycemic
effect than most sugars mentioned here. If the goal is to
become as lean as possible, for a period of several weeks
while on a fat loss regimen, limiting intake of dairy products
may help increase fat release by cutting back on lactose.
Maltose: Formed by two linked glucose molecules, maltose
rapidly breaks down to glucose in the intestine.
Maple syrup: Sugar from the sap of maple trees. It's
Milk chocolate if this is included on the ingredient
label, there is sugar present! Even if the big print says
"Sugar Free!" Milk chocolate is made by mixing milk,
sugar, and cocoa butter to bitter chocolate.
contains from 50 - 75% sugar.
A naturally occurring sugar made from sugar cane or sugar
beets. It's commonly referred to as "sugar" or "table
sugar." It's made of equal parts glucose and fructose.
Sweetened condensed milk: If this is an ingredient,
there is sugar present. This is made by cutting the water
content in milk and then adding sugar until you have a substance
containing 40-50% sucrose. Watch out, when examining meal
replacements and protein supplements, for "Sweetened
condensed whey." Many have learned to recognize whey
as a protein source and they fail to take note of that first
word . . . "sweetened."
not even a complete list but it should illustrate that there
are quite a variety of options for food manufacturers who
wish to attempt to hide those words that we commonly recognize
as sugars. This list should help you identify the foods that
are best avoided if fat loss and energy are concerns.
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truth about the [ Artificial
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