1. Sugar by Any Other Name Is Still Full of Calories
Sugar comes in many forms and is known to have many names. Always read labels to find out what type of sugar is in your foods. Monosaccharides are the most common. They are listed as glucose, fructose (high fructose corn syrup) and galactose. Disaccharides are also prevalent. They are all water soluble and will crystallize when dehydrated. These are labeled as lactose or milk sugar, sucrose (white sugar) and maltose. Maltose is malt sugar and is usually found in beer, crackers and some breakfast cereals.
2. Look Where Sugar Ranks Within Ingredients
When reading labels, always note where sugar falls within the list of ingredients. The closer it is to the beginning of the list, the more sugar it contains. Also watch for the appearance of more than one type of sugar. Many times, you will have sugar at the top of the list and as you mover further down you may come across another type of sugar, such as maltose or lactose.
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3. Substitute Healthy Alternatives
There are healthy alternatives to the regular table sugar we use on a daily basis. Honey, molasses, beet sugar and fruit juice are all comparable alternatives. Many food manufacturers are realizing this and are substituting at least part of the sugar called for with better alternatives. Instead of a flavor that is too sweet, these substitutions allow for a more natural, mellow flavor. Stevia is also being used in place of sugar in some baking and cooking recipes.
4. Avoid Artificial Sweeteners
Avoid artificial sweeteners. Sometimes they are listed in such a way that you don't realize that they are artificial. Sucralose and aspartame are two of the most prevalent. They can usually be found in diet foods and beverages. They are also being used in chewable vitamins, breath mints and chewing gum. The risks of these ingredients can be dangerous for certain individuals and do not outweigh their benefits. Better to have natural sugars in your food than a chemical that affects your brain. Sugar may add calories to your diet, but they can be exercised away.
5. A Fertile Ground for Illness
People who tend to eat a lot of processed sugar in their foods are more likely to catch colds or the flu. Sweet substances are an ideal breeding ground for germs. This also pertains to the human body. Diabetics are an excellent example. Their inability to utilize insulin to lower their blood sugar levels allows for the growth and spreading of infection. When otherwise healthy people have high levels of sugar in their bloodstream, they too become susceptible to infections and other diseases. Lowering the amount of processed sugars in a your diet can reduce these risks.