Other names for sugar in ingredient lists – No Sugar Diet Day 3 of 30

Today we talk about how to avoid sugar in processed foods and how much to eat a day.

What counts as sugar?

Fructose is what we are trying to avoid and most sweeteners contain a combination of fructose and glucose. Fruit obviously contains fructose as well, but from the research I’ve done, it would seem fruit is made safer by the amount of fiber and nutrients found it.

What ingredients need to be avoided? Here are some examples of how “sugar” is labeled on foods. Try not to feel too overwhelmed:

  • Brown Rice Syrup
  • Agave Nectar
  • Barley Malt
  • Barley Malt Syrup
  • Beet Sugar
  • Brown Sugar
  • Buttered syrup
  • Cane Juice
  • Cane juice crystals
  • Cane Sugar
  • Caramel
  • Carob syrup
  • Castor sugar
  • Coconut Sugar
  • Confectioner’s sugar
  • Corn sweetener
  • Corn Syrup
  • Corn Syrup Solids
  • Date Sugar
  • Dehydrated Cane Juice
  • Demerara Sugar
  • Dextran
  • Dextrin
  • Dextrose
  • Diastatic Malt
  • Diatase
  • Ethyl maltol
  • Evaporated Cane Juice
  • Fructose
  • Fruit Juice
  • Fruit Juice Concentrate
  • Galactose
  • Glucose
  • Glucose Solids
  • Golden sugar
  • Golden syrup
  • Grape sugar
  • High Fructose Corn Syrup
  • Honey
  • Icing sugar
  • Invert Sugar
  • Jaggery
  • Lactose
  • Malt Syrup
  • Maltodextrin
  • Maltose
  • Maple Syrup
  • Molasses
  • Monk Fruit / Luo Han Guo
  • Muscovado Sugar
  • Palm Sugar
  • Panela
  • Panocha
  • Rapadura
  • Raw Cane Sugar
  • Raw sugar
  • Refiner’s syrup
  • Rice Bran Syrup
  • Rice syrup
  • Saccharose
  • Sorbitol
  • Sorghum
  • Sorghum Syrup
  • Sucanat
  • Sucrose
  • Sugar
  • Syrup
  • Treacle
  • Turbinado Sugar
  • Xylose
  • Yellow sugar

Whew! Overwhelmed, yet? I’m finding it hard to avoid all sugar. I’m doing my best, but it is still sneaking into our diet. A tiny bit of honey in our mayonnaise, a pinch in our plain coconut milk and creamer, a bit of malt extract in breadcrumbs and some fruit juice in our no sugar added jam (which is now gone).

*Edit: I’m still doing research into individual types of added sugar. Some, like brown rice syrup and malt extract are glucose, which is preferable to fructose. Cane sugar and high fructose corn syrup are roughly half fructose and half glucose. I’m searching for the best sweetener for when we do have an occasional treat in our home once this 30 day experiment is complete.

The secret is to simply avoid processed foods. If you must buy something processed, choose the one with the shortest ingredient list and the lowest amount of sugar (Less than 1g per serving preferably.)

Processed also means fruit juice. Stick to the whole fruit and ditch the juice. When you stick to foods in their natural form, you will naturally cut down on your sugar intake each day.

How many grams of sugar is ideal?

I’ve read recommendations ranging from 25-50g a day.

If you ate 1 navel orange or an apple, you’d already be at 23g for the day. Two pieces of fruit could make you hit the limit.

But If you are trying to get refined sugar out of your diet, I don’t recommend limiting fruit intake. Most people don’t eat even 2 servings of fruit a day, so if you crave 3 or 4 while doing this, then eat it.

I think we are going to find that whole fruit acts differently than refined sugar on our systems as this research continues. The fiber and immune boosting nutrients are good for us and help us resist diseases like cancer.

So my recommendations for banishing sugar?

  • Eat only whole foods.
  • Get rid of any processed foods in your home that contain sugar
  • If you must, use only processed foods that have 1gram or less of sugar
  • Do not eat toxic sugar substitutes like aspartame, Splenda, Truvia, and the like
  • Try natural Stevia leaf in moderation. (Not Truvia – plain Stevia.)
  • Eat as much fruit as you want to while getting out of the processed food and sugar habit.

Our No Sugar Diet Menu Day 2:

Breakfast:

  • Over easy eggs, bacon, 1 slice of Ezekiel bread with Earth Balance
  • Me: half caf coffee with coconut creamer (2-3g sugar)

Lunch:

  • Avalon and I: Almond butter sandwich with Ezekiel bread, apples
  • Juan: Almond butter and no sugar added jam Ezekiel sandwich with orange and kiwifruit
Snack:
  • Oranges

Dinner

  • Creamy Avocado Garlic Pasta and a salad with romaine, shallots, cucumber, olive oil and vinegar

Sugar Addiction Withdrawal

I was feeling light-headed and hungry in the afternoon and the oranges really hit the spot and gave me energy to cook dinner.

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