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Reducing Sugar in the Diet

Sugar from milk and fruit sources, foror other foods. However, if it is
instance, should not exceed 10% of totaldifficult to make it through the day
kcalories. Concentrated refined sugarswithout a pudding, for example, choose
(e.g., table sugar) should be limited asone made with skim milk and a sweetener
much as possible. The objective is tothan a high-fat, high-sugar type.
look for other names on food packagingSugar Substitute Sweeteners
that are sugars, including corn syrup,Nutritive Sweeteners
dextrose, sucrose, corn sweeteners,Fructose - Found in fruits, honey, and
glucose, fructose, lactose, honey,some sweet vegetables. Fuctose absorbs
molasses, maple sugar, maple syrup,more slowly in the GI tract than glucose
sorbitol, mannitol, xylitol, maltose, orand metabolizes directly in the liver
anything with 'sugar' in the name, e.g.,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 orSorbitol - A sugar alcohol found mainly
replace simple sugars with thesein plants and used in confectioneries
suggestions:(candy), gum, toothpaste, and diabetic
Reduce sugar in recipes. Even with adesserts. After absorption, sorbitol
vast reduction of up to 20% or more,oxidizes into fructose. Sorbitol results
many recipes taste the same. With somein a slower, less pronounced rise in
recipes half the sugar can beblood glucose than sugar. More than 10
substituted with an equal portion of agrams per day may result in diarrhea.
sweet spice, such as cinnamon, fennel,Xylitol - A compound derived from wood
cardamom, allspice, anise, and ginger.sugar. It causes the least harm to teeth
Many breakfast cereals contain highof all nutritive sweeteners. Does not
percentages of sugar. Look for thoseincrease blood glucose levels. Intake of
that do not have added sugar and top themore than 30 grams per day may result in
cereal with fruit if necessary anddiarrhea. Also, it may be associated
preferred.with bladder stones and tumors.
Substitute fruit juices for fruitArtificial Sweeteners
drinks, soft drinks, punches, and otherAcesulfame K - A synthetic sweetener
liquids that contain high amounts ofthat is very stable in heat. Marketed as
sugar.Sweet One, Sunette, or Sun Sweet
If substituting sugars, be aware thatTabletop.
there are two types of sweeteners orAspartame - Best known as NutraSweet, it
sugar substitutes. The first type is ais found mainly in soft drinks, gums,
class of nutritive sweeteners thatpudding mixes, and other foods. It
absorb slower than sucrose, they do notconsists of amino acids that break down
promote dental caries, and they doin the GI tract, then it absorbs and
contain kcalories. The second is a classmetabolizes. It has a very low nutrient
of artificial sweeteners that do notand caloric value.
contain kcalories, and they are safe forSaccharin - Better known as Sweet'n Low,
use for diabetics and calorie reducedNutra-diet, and Sugar Twin, Saccharin is
diets.used primarily in soft drinks and canned
Using sugar substitutes (especiallyfruit. It neither metabolizes or stores
artificial sweeteners) should not givein the body, but excretes in the urine.
people license to consume large amountsSaccharin has a bitter aftertaste, is
of these products simply because theylow in kcalories, and may be a possible
are low in kcalories. They also tend tocarcinogen.
be low in other nutrient values and itSucralose - Available only in Canada to
is unclear what medical conditions candate. It contains no kcalories and is
arise from over-consumption. Hence,derived from sugar. It is used in
these products should not be acooking and baking.
substitute for fresh fruits, vegetables,



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