Reducing Sugar in the Diet

Sugar from milk and fruit sources, for instance,other foods. However, if it is difficult to make it
should not exceed 10% of total kcalories.through the day without a pudding, for example,
Concentrated refined sugars (e.g., table sugar)choose one made with skim milk and a
should be limited as much as possible. Thesweetener than a high-fat, high-sugar type.
objective is to look for other names on foodSugar Substitute Sweeteners
packaging that are sugars, including corn syrup,Nutritive Sweeteners
dextrose, sucrose, corn sweeteners, glucose,Fructose - Found in fruits, honey, and some
fructose, lactose, honey, molasses, maple sugar,sweet vegetables. Fuctose absorbs more slowly in
maple syrup, sorbitol, mannitol, xylitol, maltose, orthe GI tract than glucose and metabolizes directly
anything with 'sugar' in the name, e.g.,in the liver independent of insulin. Large intakes of
confectioner's sugar, or invert sugar.70+ grams per day can cause diarrhea.
The next step would be to reduce or replaceSorbitol - A sugar alcohol found mainly in plants
simple sugars with these suggestions:and used in confectioneries (candy), gum,
Reduce sugar in recipes. Even with a vasttoothpaste, and diabetic desserts. After
reduction of up to 20% or more, many recipesabsorption, sorbitol oxidizes into fructose. Sorbitol
taste the same. With some recipes half the sugarresults in a slower, less pronounced rise in blood
can be substituted with an equal portion of aglucose than sugar. More than 10 grams per day
sweet spice, such as cinnamon, fennel, cardamom,may result in diarrhea.
allspice, anise, and ginger.Xylitol - A compound derived from wood sugar. It
Many breakfast cereals contain high percentagescauses the least harm to teeth of all nutritive
of sugar. Look for those that do not have addedsweeteners. Does not increase blood glucose
sugar and top the cereal with fruit if necessarylevels. Intake of more than 30 grams per day
and preferred.may result in diarrhea. Also, it may be associated
Substitute fruit juices for fruit drinks, soft drinks,with bladder stones and tumors.
punches, and other liquids that contain highArtificial Sweeteners
amounts of sugar.Acesulfame K - A synthetic sweetener that is
If substituting sugars, be aware that there arevery stable in heat. Marketed as Sweet One,
two types of sweeteners or sugar substitutes.Sunette, or Sun Sweet Tabletop.
The first type is a class of nutritive sweetenersAspartame - Best known as NutraSweet, it is
that absorb slower than sucrose, they do notfound mainly in soft drinks, gums, pudding mixes,
promote dental caries, and they do containand other foods. It consists of amino acids that
kcalories. The second is a class of artificialbreak down in the GI tract, then it absorbs and
sweeteners that do not contain kcalories, andmetabolizes. It has a very low nutrient and caloric
they are safe for use for diabetics and calorievalue.
reduced diets.Saccharin - Better known as Sweet'n Low,
Using sugar substitutes (especially artificialNutra-diet, and Sugar Twin, Saccharin is used
sweeteners) should not give people license toprimarily in soft drinks and canned fruit. It neither
consume large amounts of these products simplymetabolizes or stores in the body, but excretes in
because they are low in kcalories. They also tendthe urine. Saccharin has a bitter aftertaste, is low
to be low in other nutrient values and it is unclearin kcalories, and may be a possible carcinogen.
what medical conditions can arise fromSucralose - Available only in Canada to date. It
over-consumption. Hence, these products shouldcontains no kcalories and is derived from sugar. It
not be a substitute for fresh fruits, vegetables, oris used in cooking and baking.