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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 15 references cited in this article that you can view at the bottom of the page.
This post has been viewed 10,845 times.
Simple sugars are carbohydrates found naturally in many foods, including fruits, vegetables, dairy, and many processed foods like candy and regular soda. [1] X Research Source Simple sugars are quickly digested and used by the body, causing blood glucose (blood glucose) levels to rise and fall rapidly, leading to hypoglycemia. [2] X Source of Research Avoiding simple sugars (especially those from confectionery and soft drinks) can lead to weight loss, improved insulin response, and better control of blood lipid levels. [3] X Source of Research Therefore, you should reduce or avoid simple sugars in your diet and replace them with healthier ones like protein, fiber and good fats.
Steps
Prepare meals without simple sugars
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Read food labels. In the US, manufacturers are required to list the amount and type of sugar in all labeled foods. [4] X Research Sources Food labels and ingredients will tell you exactly what’s in the food.
- Read food labels and look for “sugar” information. Information about “sugars” is usually listed under the “Total Carbohydrates” line. The information listed is the amount of sugar in a serving of food. [5] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Simple sugars may also be listed as raw sugar, brown sugar, beet sugar, cane sugar, powdered sugar, molasses, Turbinado sugar, maple syrup, honey, cane sugar syrup, cane juice, reduced sugar, Malt syrup, agave syrup and high fructose corn syrup. [6] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
Claudia Carberry, RD, MS
Nutritionist
Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
Claudia Carberry, RD, MS
Nutritionist
Nutritionist
Look for information on terms other than “road.” Claudia Carberry, a registered dietitian, recommends: Avoid foods labeled as fructose, glucose, monosaccharides, lactose, maltose, dextrose, mannose, ribose, galactose, and sucrose.
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Avoid consuming added sugars. Added sugars are syrups or sugars that are added to foods during processing and are always considered simple sugars. [7] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to the source Added sugars are considered “zero calories” because they do not help provide beneficial nutrients in the diet.
- Candy, cakes, regular sodas, fruit juices, breakfast pasta, sweetened cereals and sweetened coffees are foods that often contain added sugars.
- Avoid consuming cookies, chips and candy.
- Control food in the kitchen, refrigerator and freezer. Processed foods containing simple sugars and added sugars should be removed and disposed of (such as cookies, candy, and regular soda). Only keep 1-2 sweet dishes to eat in moderation.
- Be aware that simple sugars found in fruits and some dairy products are much healthier than added sugars. Fruits and dairy products help add many essential nutrients such as vitamins, minerals, fiber and protein to the diet.
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Meals should contain 50% vegetables. Some fruits and vegetables contain only small amounts of simple sugars. In addition, they help provide nutrients such as vitamins, fiber and minerals necessary for a healthy diet. [8] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Vegetables that contain some simple sugars include: carrots, sweet potatoes, beans, and zucchini. [9] X Source of Research These vegetables should not be avoided but should be balanced in a healthy portion.
- Consume whole fruits instead of juices. Fruit juices are low in fiber and high in sugar and calories.
- Limit consumption of dried fruit. Many types of dried fruit have added added sugars (especially sour fruits like raspberries).
- In addition, the amount of sugar in dried fruit is also higher because the juice has been removed during the dehydration process. [10] X Research Source So, you should only consume dried fruit in moderation, about 1/4 cup. One serving of fruit juice is about 1 cup or less. [11] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
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Use low-fat milk daily. Dairy foods like milk and yogurt also contain simple sugars in the form of lactose. However, these foods are also a good source of protein, calcium, and vitamin D and should be included in the daily diet. [12] X Research Source
- You should consume 2-3 servings of low-fat dairy products per day. [13] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source Dairy products include milk, yogurt or cheese.
- Dairy products contain natural simple sugars, while dairy products contain significant amounts of added sugars. For example, chocolate milk or fruit yogurt often contains more sugar than regular milk and yogurt.
- Choose yogurt or fresh cheese that does not contain fruit or other additives. You can add fresh fruit or a teaspoon of honey to create a natural sweetness and good for health. Low-fat Greek yogurt can be purchased and added fresh honey, berries, and nuts for sweetness. It is important to control the type and source of sugar consumed.
Limit simple sugars in recipes
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Use unsweetened apple sauce, bananas, apricots, or dates when making baked goods. When baking muffins or muffins, use unsweetened apple sauce or mashed ripe bananas instead of sugar.
- Using fruit helps cut down on simple sugars in dishes, adding fiber, vitamins and minerals.
- Cut down on the amount of broth in the recipe when using unsweetened banana or apple sauce to replace the sugar. This way, the dough won’t be too wet. [14] X Research Source
- When sugar is substituted, the texture, color, and flavor of baked goods may change.
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Use honey, agave syrup, or maple syrup instead of white sugar when cooking. Some recipes call for sweeteners and you may find it difficult to use substitutes. In that case, you should use natural sweeteners like honey and maple syrup instead of refined sugar. [15] X Research Source
- Instead of using processed sweeteners, adding honey and maple syrup to your homemade BBQ sauce, ketchup or salad dressing provides the same taste.
- Sweeteners like maple syrup honey and agave syrup undergo less processing than white and brown sugar.
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Make ice cream at home. Instead of buying ice cream at the store, you can make your own at home. Just put frozen fruit without added sugar in the blender and blend to make ice cream.
- There are many other kitchen tools that can turn bananas and frozen fruit into “snacks” like ice cream.
- Frozen fruit desserts also contain healthy fiber, vitamins and minerals.
Avoid consuming simple sugars when eating out
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Read menus and dish descriptions carefully. Understanding the dishes in a meal will help you know which dishes have more or less simple sugars.
- Foods to read carefully include: dishes containing sweet and sour sauce, BBQ sauce, tomato sauce or salad dressing, baked beans, fried sweet potatoes, Marinara sauce, Salsa sauce and other sauces/condiments. [16] X Research Source
- Beware of foods that are obviously high in simple sugars. Items such as desserts, Pancakes/Waffles, Muffins, white bread with jelly and Granpa cereal often contain significant amounts of added sugars during processing or preparation.
- It is advisable to ask the waiter or chef for more information about the dish or ingredients.
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Limit condiments. These spices contain significant amounts of simple sugars and you can limit or avoid them.
- Ask for dipping sauce, sauce, ketchup, syrup or spread to serve.
- Ask the chef to use extra virgin olive oil and vinegar for the salad dressing instead of the fatty or Vinaigrette sauce.
- Jams, jellies, whipped cream, coffee seasonings, and spreads like apple sauce are all high in simple sugars.
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Don’t drink soda. A regular soda can contains more than 39 grams of sugar. [17] X Research Sources Therefore, you should only drink water or unsweetened beverages.
- If you want to drink soft drinks, choose the type for dieters or limit asking staff to refill water.
- After drinking soft drinks, you should switch to drinking water, unsweetened tea or unsweetened coffee.
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Do not drink alcoholic beverages. Avoid consuming certain alcoholic beverages such as mixed drinks, wine and beer. Although not sweet, these drinks all contain significant amounts of simple sugars. [18] X Research Sources
- Cocktails and mixed drinks can make it difficult to control how much simple sugars you consume, as making these drinks requires sugar water, flavored syrups, soft drinks or mixed juices, or even a glass of water. sugar covered cup around the rim.
- To limit simple sugars, choose an alcoholic beverage mixed with unflavored Seltzer water or mineral water, or choose a low-carb/low-calorie beer.
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Share dessert. You can still order dessert or sweet treats to pamper yourself. However, please share with everyone to help limit the amount of simple sugar consumed.
- If you don’t have anyone to share dessert with, you can ask the staff to pack half to take home.
- Order kid-friendly desserts if possible. Smaller servings help limit simple sugar consumption.
- You should dessert with fruit instead of sweets. Although they still contain simple sugars, fruits also contain fiber, vitamins and minerals that are good for the body.
Advice
- A diet rich in fruits and vegetables, whole grains, lean proteins, good fats, and low-fat dairy products is lower in simple sugars and added sugars.
- Choose fresh foods over processed foods, drinks, sweeteners or flavors to make it easier to control your simple sugar intake.
- Preparing foods, dressings or dips at home makes it easy to control the amount of added sugars, thereby reducing the amount of simple sugars in your diet.
- Use vinegar-based dressing instead of fatty sauce or fruit sauce; Choose salty sauce instead of sweet sauce.
Warning
- For people with diabetes, simple sugars are not the only carbohydrates that must be restricted in a healthy diet; Patients must also limit the consumption of complex carbohydrates. Complex carbohydrates contain high amounts of fiber that affect blood sugar. Even so, the effect of complex carbohydrates on blood sugar is still less significant than that of simple carbohydrates. Complex carbohydrates are often found in starchy foods such as bread, rice, cereals and some vegetables.
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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 15 references cited in this article that you can view at the bottom of the page.
This post has been viewed 10,845 times.
Simple sugars are carbohydrates found naturally in many foods, including fruits, vegetables, dairy, and many processed foods like candy and regular soda. [1] X Research Source Simple sugars are quickly digested and used by the body, causing blood glucose (blood glucose) levels to rise and fall rapidly, leading to hypoglycemia. [2] X Source of Research Avoiding simple sugars (especially those from confectionery and soft drinks) can lead to weight loss, improved insulin response, and better control of blood lipid levels. [3] X Source of Research Therefore, you should reduce or avoid simple sugars in your diet and replace them with healthier ones like protein, fiber and good fats.
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