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How to Avoid Hidden Sources of Sugar

By: Inter Valley Health Plan





Feeling ill after eating a lot of sweets?  There is a relationship: Sugar is a breeding ground for inflammation, infection, and nasty germs of all stripes. Sugar can also even depress the immune system.

Start by cutting out white sugar, fruit juices (including orange juice), alcohol, and added sugar. Eliminate the obvious, like sugar-laden cereals and coffee creamer - and read labels on prepared food. On the nutrition facts label, foods are listed in descending by weight. Products that list sugar sources near the top of the ingredient list or have several types of added sugar throughout the list have high added sugar content.

Sugar is hidden in everything from ketchup to prepared soup to salad dressings. And it isn't always called "sugar" - there are almost 100 different types of sugar that can be listed in ingredient labels.

Here are some common names of added sugar to watch for: barley malt, cane juice, caramel coloring, corn sweetener, dextrin, evaporated cane juice, fruit flavorings, glucoamine/glucosamine, glycerine, -ides (any additive with this suffix), maltodextrins, "natural" flavors or sweeteners, Splenda (sucralose), whey, and xanthum gum.

When the craving for sweets hits, try drinking water, increasing healthy grains, and decreasing meat, salt and eggs.

- Hunger and cravings often act like thirst. When a craving comes on, drink a full glass of water, wait 20 minutes and see if it is gone. If it's still there, eat some carrots or an apple.

- Increase healthy grains like quinoa, millet, or brown rice. These are "balancing" foods and will decrease sugar cravings naturally.

- Meat, salt and eggs feed sugar cravings, so decreasing these foods will lessen cravings. If meat, salt or eggs are eaten regularly, keep track of meals over a week or so, and see if there's an increase in sugar consumption. The answer might be surprising!

Sometimes we need something on the menu, opt for natural and whole sources of sugar: whole fruit, honey, molasses, agave syrup, and dates (and foods made with dates as the sugar source). Steer clear of prepared foods and avoid eating out all the time. 

Article From Inter Valley Health Plan

 



 


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