foods to be eliminated in any diet.
Many natural, unprocessed whole foods contain sugar. For example,
fruit contains fructose and milk contains lactose. But naturally occurring
and added sugars are distinct from one another. They differ in two key
respects: amount and concentration. Natural foods, with the exception
of honey, contain a limited amount of sugar. For example, an apple may
be sweet, but it isn’t 100 percent sugar. Some processed foods that use
added sugars, such as candy, are virtually 100 percent sugar.
Sugars are often added to foods during processing or cooking, which
presents dieters with several potential pitfalls. First, sugar may be added
in unlimited amounts. Second, sugar may be present in processed food
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introduction
in much higher concentrations than in natural foods. Third, sugar may
be ingested by itself, which may cause people to overeat sugary treats, as
there is nothing else within the food to make you feel full. There is often
no dietary fiber to help offset the harmful effects. For example, you can
eat the sugar contained in five apples (10 g per 100 g apple) relatively
easily, but eating five apples is not so easy. Natural foods activate natural
satiety mechanisms that prevent overconsumption, whereas processed
foods with added sugars may not.
Read the labels on the foods you buy. Almost ubiquitous in refined
and processed foods, sugar is not always labeled as such. Other names
for it include sucrose, glucose, fructose, maltose, dextrose, molasses,
hydrolyzed starch, honey, invert sugar, cane sugar, glucose-fructose,
high-fructose corn syrup, brown sugar, corn sweetener, rice/corn/cane/
maple/malt/golden/palm syrup, and agave nectar. These aliases attempt
to conceal the presence of large amounts of added sugars. A popular trick
is to use several of these pseudonyms on the food’s label so “sugar” isn’t
listed as the first ingredient.
So, what can you do about dessert? The best desserts are fresh sea-
sonal fruits, preferably locally grown. A bowl of berries or cherries with
whipped cream is a delicious way to end a meal. Alternatively, a small
plate of nuts and cheeses also makes for a very satisfying end to a meal,
without the burden of added sugars. Most nuts are full of healthful
monounsaturated fats, have little or no carbohydrates, and are high in
fiber, which increases their potential health benefits. Many studies show
an association between increased nut consumption and better health,
including reduced risk of heart disease and diabetes. But as with any
food, moderation is the key to health.
Dark chocolate with more than 70 percent cocoa, also in moderation,
is a surprisingly healthy treat. The chocolate itself is made from cocoa
beans and does not naturally contain sugar. (However, most milk choc-
olate does contain large amounts of sugar and should be avoided.) Dark
and semisweet chocolate contain less sugar than milk or white varieties.
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Dark chocolate also contains significant amounts of fiber and antiox-
idants such as polyphenols and flavanols. Studies on dark-chocolate
consumption indicate that it may help reduce blood pressure, insulin
resistance, and risk of heart disease.
Sugar, whether naturally occurring or added, is an occasional indul-
gence. The key word here is occasional. It is not to be taken every day. And
don’t replace sugar with artificial sweeteners, as they raise insulin as
much as sugar does and are equally prone to causing obesity.
Make smart choices at every meal and skip the snacks altogether. And
beware of breakfast foods. They are frequently little more than sugar in
disguise, often mixed with vast quantities of highly processed carbo-
hydrates. Breakfast cereals, particularly those that target children, are
among the worst offenders. A simple rule to follow is this: Don’t eat
sugared breakfast cereal or snacks, like “breakfast” cookies and “energy”
bars, made from it. If you must, eat cereals containing less than 1 tea-
spoon (4 grams) of sugar per serving. Traditional and Greek yogurts are
nutritious foods. However, commercial yogurts are often made with
large amounts of added sugars. A serving of commercial sweetened fruit
yogurt can contain almost 8 teaspoons (31 grams) of sugar. Instead, try
healthier alternatives such as oatmeal or eggs.
Oatmeal
Oatmeal is a traditional and healthy breakfast food. Whole oats and
steel-cut oats are a good choice, although they require long cooking
times to break down the significant amounts of fiber they contain. Avoid
instant oatmeal, which is heavily processed and refined. Many instant
oatmeals are flavored artificially and contain large amounts of sugar.
eggs
