Sugars of Various Kinds
There are lots of different ways added sugar can be listed on ingredients labels:
- sucrose
- glucose
- fructose
- maltose
- fruit juice
- molasses
- hydrolysed starch
- invert sugar
- corn syrup
- honey
Before we get into the specifics of labelling, let's look at some of the most common sugars you might see on food labels, ranging from sugar alternatives to sugar replacements. Remember that naturally occurring sugars, such as those found in fruit, are not required to appear on ingredient lists.
Sugar Found Naturally:
These sugars are found naturally in fruit (fructose) and dairy (lactose). These sugars are difficult to overdo because they usually combine with fibre, protein, and beneficial vitamins and minerals. Foods with a naturally sweet flavour, such as pineapples, bananas, and sweet potatoes, are nutrient-dense and should be included in a healthy diet.
Added Sugar:
Sugar may be added to processed foods, baked goods, and soft drinks to improve flavour or texture. Brown sugar, honey, maple syrup, high fructose corn syrup, granulated sugar, and other baking staples are examples of added sugar.
Artificial Sweeteners:
Artificial sweeteners are commonly found in foods marketed as sugar-free, such as diet soft drinks and tabletop sweeteners. Common artificial sweeteners are labelled aspartame, saccharin, and sucralose on ingredient lists.
Sugar alcohols
Also known as polyols, are commonly used to sweeten sugar-free foods because they do not cause tooth decay. Sugar alcohols are commonly found in chewing gum and hard candy and appear on ingredient lists as sorbitol or mannitol. Keep in mind that they may cause constipation in some people.
sugary - 22.5g or more total sugar per 100g
sugar-free - 5g or less total sugar per 100g
Some packaging employs a colour-coded system that makes it simple to select foods with lower sugar, salt, and fat content. In your shopping cart, look for more "greens" and "ambers" and fewer "reds."
Sugar-Free
A food is considered "sugar-free" by the FDA if it contains less than 0.5 grams of sugar per serving. It's important to pay attention to the number of servings in the food because, even with a sugar-free claim, there may still be a trace of sugar. Furthermore, sugar-free refers to both naturally occurring and added sugars but excludes artificial sweeteners and sugar alcohols. Look for artificial sweeteners or sugar alcohols in the ingredient list, both of which are used to enhance flavour in the absence of sugar. Sugar-free foods include chewing gum, pancake syrup, fruit preserves, candy, and other items.
For the most part, there are no tricks involved with the term sugar-free. If it's sugar-free, it shouldn't contain any actual sugar. Many sugar-free foods and beverages contain natural or artificial sweeteners.
No two sweeteners are made the same way. They come in syrups and packets, with some claiming to be all-natural or plant-based but being created in a laboratory. Syrup and honey are two more natural sweeteners, but they are high in calories. Keep in mind that sugar-free and calorie-free do not always go hand in hand, so read the labels carefully.
Both monk fruit and stevia are plants with naturally sweet flavours that are used as SWEETENERS in beverages. Some sweeten up to 250 times more than regular sweeteners. So, why choose artificial sweeteners made from unknown ingredients or those high in calories?
In our drink mixes, we use both monk fruit and stevia to provide a delicious alternative to sports drinks with added sugars or artificial sweeteners. Both monk fruit and stevia have distinct flavours that add something special to our drink mixes.
The cure is a drink mix that combines fruit juices, pink Himalayan salt, and other plant-based ingredients. We base our ingredients on scientific evidence; there are no guessing games or tricks. Cure has the vegan solution you've been looking for all along, from the beginning of your life to the end of your seasons.
Some sugar alcohols may be preferable to refined sugar, fructose, or artificial sweeteners.
Because the potential side effects are minimal, xylitol is one of the better sugar substitutes when it is pure. All-natural Stevia (shown above), Lo Han Guo (also known as Buddha fruit), and dextrose (pure glucose) are also viable alternatives.
5 top tips for cutting sugar out of your diet
1. Avoid eating processed foods.
Buy fresh, whole, seasonal foods and make your own meals and snacks so you know exactly what's in them.
2. Examine food labels
Check the packaging to see if sugar has been added to food and beverages. Avoid anything that ends in "-ose," such as ribose, dextrose, or xylose.
3. Avoid 'natural' sugars.
Sugar, even in its natural form, has the same effect on your blood sugar levels.
4. Stay away from fruit juice and sugary drinks.
Fruit's fibre content reduces its impact on blood sugar levels. This fibre is removed during the juicing process. Many drinks contain added sugar, so try to stick to water.
5. Workout
Being active at work and at home will reduce your desire for sugar.
benefits of going sugar-free
You'll begin to notice the benefits of successfully ridding your body of sugar once you've passed the withdrawal stage.
These will differ from person to person, but they may include:
- fewer headaches
- Having more energy
- Mental health has improved.
- Fewer mood swings
- Loss of weight
- Skin that is healthier
A well-balanced and controlled diet is only one aspect of living a healthier lifestyle. Something as simple as becoming more aware of the sugar content of the foods you currently consume and eliminating the worst offenders could have an immediate impact on your well-being.
This can be accomplished both at home and at work. Our occupational health surveillance at Fusion OH can assess employees within an organization to ensure that their needs are met.
here are some Sugar-free sweeteners
01. Stevia In The Raw, Plant-Based Zero Calorie Sweetener
02. SweetLeaf Sweet Drops Liquid Stevia Sweetener, Stevia Clear
| Brand | SweetLeaf |
| Weight | 4 Ounces |
| Package Weight | 0.24 Kilograms |
| Product Benefits | Weight Management |
| Package Information | Bottle |
- HIGHEST QUALITY stevia to ensure GREAT FLAVOR and NO AFTERTASTE
- ORGANIC STEVIA extract that is USDA Organic and Non-GMO Product Verified
- AWARD-WINNING stevia sweetener that has won 36 awards for taste and innovation. 100% pure stevia leaf extract with a minimum 91% stevioside and grapefruit seed extract
- CALORIE FREE way to sweeten water, yoghurt, oatmeal, smoothies, coffee, and so much more
- KETO FRIENDLY
03. Truvia Sweet Complete Granulated All-Purpose Calorie-Free Sweetener
| Brand | Truvia |
| Weight | 16 Ounces |
| Package Weight | 0.47 Kilograms |
| Product Benefits | Weight Management, Diabetes Control |
| Package Information | Bag |
- Made from erythritol, chicory root fibre, and stevia leaf extract
- Non-GMO, Gluten-free, sugar-free, kosher, and vegan
- Measures and sweetens cup for cup like sugar and bakes and browns in recipes
- Calorie-free and sugar-free, this sweetener is suitable for diabetics and those following a carb conscious diet like Keto
- Bag contains 16 ounces of Truvia Sweet Complete Granulated All-Purpose Calorie-Free Sweetener
- Packaging may vary. Each bag contains the same great-tasting sweetener
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