| 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. The | | | | sweetener than a high-fat, high-sugar type. |
| objective is to look for other names on food | | | | Sugar 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, or | | | | the 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 replace | | | | Sorbitol - 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 vast | | | | toothpaste, and diabetic desserts. After |
| reduction of up to 20% or more, many recipes | | | | absorption, sorbitol oxidizes into fructose. Sorbitol |
| taste the same. With some recipes half the sugar | | | | results in a slower, less pronounced rise in blood |
| can be substituted with an equal portion of a | | | | glucose 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 percentages | | | | causes the least harm to teeth of all nutritive |
| of sugar. Look for those that do not have added | | | | sweeteners. Does not increase blood glucose |
| sugar and top the cereal with fruit if necessary | | | | levels. 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 high | | | | Artificial Sweeteners |
| amounts of sugar. | | | | Acesulfame K - A synthetic sweetener that is |
| If substituting sugars, be aware that there are | | | | very 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 sweeteners | | | | Aspartame - Best known as NutraSweet, it is |
| that absorb slower than sucrose, they do not | | | | found mainly in soft drinks, gums, pudding mixes, |
| promote dental caries, and they do contain | | | | and other foods. It consists of amino acids that |
| kcalories. The second is a class of artificial | | | | break down in the GI tract, then it absorbs and |
| sweeteners that do not contain kcalories, and | | | | metabolizes. It has a very low nutrient and caloric |
| they are safe for use for diabetics and calorie | | | | value. |
| reduced diets. | | | | Saccharin - Better known as Sweet'n Low, |
| Using sugar substitutes (especially artificial | | | | Nutra-diet, and Sugar Twin, Saccharin is used |
| sweeteners) should not give people license to | | | | primarily in soft drinks and canned fruit. It neither |
| consume large amounts of these products simply | | | | metabolizes or stores in the body, but excretes in |
| because they are low in kcalories. They also tend | | | | the urine. Saccharin has a bitter aftertaste, is low |
| to be low in other nutrient values and it is unclear | | | | in kcalories, and may be a possible carcinogen. |
| what medical conditions can arise from | | | | Sucralose - Available only in Canada to date. It |
| over-consumption. Hence, these products should | | | | contains no kcalories and is derived from sugar. It |
| not be a substitute for fresh fruits, vegetables, or | | | | is used in cooking and baking. |