One of the important lessons in this Nutritional Curriculum has been how to read labels. We need to put this to use for the Sugar Lesson so we can easily spot added sugars in foods that we may not have been aware of.
Our first step to cut down on our sugar intake is to avoid adding sugar in our food preparations. So we need to learn a little bit about other wording that tends to disguise what we think is sugar.
Here is a list of some of the words and ingredients that are synonymous with sugar:
- Hydrolyzed starch
- Invert sugar
- Corn syrup
- Cane sugar
- Sugar beets
- High fructose corn sweetner
- Maple sugar
- Evaporated cane juice
It is also important to learn what exactly a “low sugar” food is. Foods that contain less than 5 grams of sugar per 100 grams of food are considered “low sugar”. My recommendation, however, is to look for the foods that have close to 0 grams of sugar whenever possible.
I can’t emphasize enough how important it is to read the labels! Food manufacturers add sugar to alot of foods that you would not expect – frozen fruits, bread, dressings, sauces, just to name a few. Be a smart shopper, know the terms and read the labels!
Next up we will talk more about the sugar content of some common foods to help you further recognize what you should avoid.