What is Sugar?

What is sugar?

57 Names for Sugar

Sugar is carbohydrates, composed of carbon, hydrogen, and oxygen. Sugars come in two types: naturally occurring sugars and added sugars.

  • Naturally occurring sugars are found naturally in foods such as fruit (fructose) and milk (lactose).
  • Added sugars include any sugars or caloric sweeteners that are added to foods or beverages during processing or preparation (such as putting sugar in your coffee or adding sugar to your cereal). Added sugars (or added sweeteners) can include natural sugars such as white sugar, brown sugar and honey as well as other caloric sweeteners that are chemically manufactured (such as high fructose corn syrup).

You can use sugars to help enhance your diet. Adding a limited amount of sugar to improve the taste of foods (especially for children) that provide important nutrients, such as whole-grain cereal, low-fat milk or yogurt, is better than eating nutrient-poor, highly sweetened foods.

Did you know there are 57 names for sugar? Here is a list to help you next time you are reading the ingredients list on your nutrition label.

  1. Agave Nectar
  2. Barley malt
  3. Barbados sugar
  4. Beet sugar
  5. Brown sugar
  6. Buttered syrup
  7. Cane juice
  8. Cane sugar
  9. Caramel
  10. Corn syrup
  11. Corn syrup solids
  12. Confectioner’s sugar
  13. Carob syrup
  14. Castor sugar
  15. Date sugar
  16. Dehydrated cane juice
  17. Demerara sugar
  18. Dextran
  19. Dextrose
  20. Diastatic malt
  21. Diatase
  22. Ethyl maltol
  23. Free Flowing Brown Sugars
  24. Fructose
  25. Fruit juice
  26. Fruit juice concentrate
  27. Galactose
  28. Glucose
  29. Glucose solids
  30. Golden sugar
  31. Golden syrup
  32. Grape sugar
  33. HFCS (High Frustose Corn Syrup… Very Bad!)
  34. Honey
  35. Icing sugar
  36. Invert sugar
  37. Lactose
  38. Malt
  39. Maltodextrin
  40. Maltose
  41. Malt syrup
  42. Mannitol
  43. Maple syrup
  44. Molasses
  45. Muscovado
  46. Panocha
  47. Powdered Sugar
  48. Raw sugar
  49. Refiner’s syrup
  50. Rice syrup
  51. Sorbitol
  52. Sorghum syrup
  53. Sucrose
  54. Sugar (granulated)
  55. Treacle
  56. Turbinado sugar
  57. Yellow sugar

Bonus (Fake Sugars): Splenda, Aspartame, and a few others but I will write about this later.

 

 

 

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Info on Hormone – Balancing Foods

When you consider the average lifestyle of women, it is not hard to understand why insulin, and estrogen become imbalanced, setting the stage for increased risk of heart disease, high blood pressure, arthritis and breast cancer. Here are my suggestions for keeping your blood sugar and hormones in balance.

Eat at least three meals per day. Many women skip breakfast or lunch, or even both, “saving” their calories for dinner. The problem with this approach is that the metabolic rate naturally peaks at noon and slows after that. So the food you eat at night is far more likely to be stored as fat. When you eat breakfast, your metabolism gets jump-started for the day. If you skip it, your metabolism will slow down into conservation mode and this can lead to weight gain.

Eat protein at each meal. Eggs, fish, lean meat, dairy, or vegetarian alternatives to animal protein, such as soy protein powder, whole soybeans, tofu or tempeh, are all good choices. Beans contain protein, but also contain a considerable amount of carbohydrates. If you are a true carbohydrate addict, beans may be too high in carbohydrates for you.

Cut down on refined and high-glycemic index carbohydrates. Not all carbohydrates are created equal. Whether certain foods with a high-glycemic index, such as baked potatoes or bananas, can be part of a healthy diet for you depends upon your unique metabolism. If you are a true carbohydrate addict, you need to find what foods are healthy for you. I find that eliminating refined carbohydrates, such as sugar, white rice, bread, alcohol, and foods made with white flour, such as muffins, bagels, pasta, pretzels and other snack foods, helps the body burn stored fat and keeps insulin and blood sugar levels normal.

Consume whole grains in moderation. Even if you have eliminated refined grains, if you are a carbohydrate-sensitive person you may still have problems with whole wheat, whole rye, whole oat, or millet flour. Research shows that the degenerative diseases that currently plague people didn’t arrive on the scene until agriculture became widespread. In fact, the ancient Egyptians were fat and had dental disease associated with a grain-based diet.

Eat a wide variety of fresh fruits and vegetables daily. You want to shoot for five servings per day. And remember, a serving is small, approximately four ounces, or a half-cup. Think color and you’ll be on the right path, because the deep pigments in these foods contain powerful antioxidants. Go for broccoli, green leafy vegetables, and berries, red, yellow and green peppers, and tomatoes, and vary your choices through the seasons.

Eat healthy fats each day. The low-fat diet fads of the past, which reached their peak in the 1980s and early 1990s; had women brainwashed into believing that fat was the enemy. In their attempt to eliminate saturated fat from their diets, many women eliminated all fat and sallow skin, brittle hair and nails, susceptibility to infection, inability to concentrate, and weight gain are common side effects. None of these women were getting enough healthy fat. Essential fatty acids, namely omega–3 and omega–6 fats, are needed to assist the body in many important functions, including those of the brain and nervous system. Good sources of EFAs include eggs, high-quality flax seeds, soybeans, walnuts, and cold water fish harvested from the wild. Again, the best way to obtain nutrients is in your food, but if your diet is lacking, high-quality EFA supplements are widely available.

Protect your body with antioxidants. Antioxidants combat cellular damage from free radicals, which are known to be a cause of chronic conditions such as heart disease, cataracts, macular degeneration, and cancer. Antioxidants are found in fresh fruits and vegetables, especially brightly colored ones. Food is the best source for antioxidants, but if you don’t always get enough in your diet, high-quality supplements can provide significant protection.

Healing Alternatives

Here are the relative glycemic indexes of some common foods. This is simply a guide; these numbers do vary from study to study, with plant varieties, and food preparation methods. Use this chart to help balance high glycemic foods with low glycemic ones. Try eating smaller portions of high glycemic foods and add some protein and fat to your plate.

Glycemic Index Chart

Here are a few common foods and their Glycemic Index (GI) number.

Low Glycemic Index foods (55 or less) GI
Include some of these foods in each meal or snack, but go for low-fat choices where possible, such as skimmed milk. If you want to lose weight, you’ll also need to watch your portion sizes. That means sticking to small servings of pasta and noodles, limiting yourself to two slices of bread with a meal, and having only a couple of squares of chocolate or a small handful of peanuts!  
Food  
Roasted and salted peanuts 14
Low-fat yoghurt with sweetener 14
Cherries 22
Grapefruit 25
Pearl barley 25
Red lentils 26
Whole milk 27
Dried apricots 31
Butter beans 31
Fettuccini pasta 32
Skimmed milk 32
Low-fat fruit yoghurt 33
Whole Grain spaghetti 37
Apples 38
Pears 38
Tomato soup, canned 38
Apple juice, unsweetened 40
Noodles 40
White spaghetti 41
All Bran 42
Chick peas, canned 42
Peaches 42
Porridge made with water 42
Lentil soup 44
Oranges 44
Macaroni 45
Green grapes 46
Orange juice 46
Peas 48
Baked beans in tomato sauce 48
Carrots, boiled 49
Milk chocolate 49
Kiwi fruit 52
Stoneground whole meal bread 53
Crisps 54
Special K 54
Banana 55
Raw oat bran 55
Sweet corn 55
Medium Glycemic Index foods (56 to 69)
You may include a few of these foods each day, but again limit portion sizes if you want to lose weight.
Food  
Muesli, non-toasted 56
Boiled potatoes 56
Sultanas 56
Pitta bread 57
Basmati Rice 58
Honey 58
Digestive biscuit 59
Cheese and tomato pizza 60
Ice cream 61
New potatoes 62
Coca cola 63
Apricots, canned in syrup 64
Raisins 64
Shortbread biscuit 64
Couscous 65
Rye bread 65
Pineapple, fresh 66
Cantaloupe melon 67
Croissant 67
Shredded wheat 67
Mars bar 68
Ryvita 69
Crumpet, toasted 69
Weetabix 69
Whole Grain bread 69
High Glycemic Index foods (70 or more)
Swap these foods for those with a low GI value or eat them together with a low GI food. Having a jacket potato with baked beans, for example, will lower the GI value of that whole meal.
Food  
Mashed potato 70
White bread 70
Watermelon 72
Swede 72
Bagel 72
Bran flakes 74
Cheerios 74
French fries 75
Coco Pops 77
Jelly beans 80
Rice cakes 82
Rice Krispies 82
Cornflakes 84
Jacket potato 85
Puffed wheat 89
Baguette 95
Parsnips, boiled 97
White rice, steamed 98

 

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