A healthy weight loss goal includes healthy lifestyle changes, so you need to know the type and amount of sugars in the food you eat. Then you can compare your food options and intelligently choose your sugars. Read package labels. The ingredients section tells you the type of sugar in the product, and the Nutrition Facts label tells you the amount of sugar.
The U.S. Federal Drug Administration (FDA) has not set a Daily Value for sugar. Nutritionists cannot agree on the daily amount either, but the Dietary Guidelines for Americans suggest that everyone should limit sugar intake. Natural sugars such as those in raw fruit are healthy sugars and can satisfy your sweet tooth. Added sugars (artificial or simple), such as those in sodas and juices, are not healthy and not recommended for weight loss. Look for the words "No added sugar" on food labels.
The most recent guidelines recommend that half of your daily calories come from carbohydrates, and that includes sugars. One gram of carbohydrates is four calories. If you consume 2000 calories per day, 1000 should come from carbohydrates. Divide 1000 by four (calories/carbohydrate), and you get your goal for total daily carbohydrates.
The debate between artificial and refined sweeteners versus natural sweeteners continues. If you're not diabetic, consider natural sweeteners and fruits as a healthy alternative. If you are diabetic, ask your doctor or nutritionist for a recommendation.
Artificial sweeteners add virtually no calories to your diet and can aid weight loss. These sugar substitutes include aspartame, sucralose, and saccharin. Some brand names for these sweeteners are Splenda, SugarTwin, Sweet'N Low, Equal, NutraSweet, and Truvia. Diet or sugar-free beverages, chewing gum, jellies, fruit juice, ice cream are just a few foods that contain artificial sweetners. They are readily available in grocery stores and restaurants. Many people report that they a unpleasant after taste.
Artificial sweeteners also add no nutrients to your diet, and that's why they may not be a healthy choice. In fact, studies on the effects of these sweeteners link them to a variety of health problems including cancer. Health professionals tend to agree that artificial sweeteners are better for diabetics than natural sweeteners, because they don't raise blood sugar or contribute significantly to total carbohydrates. The exception to this rule is Stevia, though many experts consider Stevia a natural sugar. The U.S. FDA has declared artificial sweeteners to be Generally Regarded As Safe (GRAS) for human consumption.
Naturally occurring sweeteners are sugars that have not been chemically altered or heavily processed. To break it down further, sugars are either simple or complex carbohydrates. Simple sugars are simple carbohydrates, and their molecular chain structure is shorter than that of complex carbohydrates. They provide a quick jolt of energy, but any excess is stored as body fat. They include sucrose, which is a combination of glucose and fructose (fruit sugar), lactose (from milk), sugar alcohols (xylitol, sorbitol, and erythritol) and maltose (malt sugar). Examples of simple sugars include white sugar, raw sugar, agave nectar, maple syrup and fruit juice.
Some experts consider blackstrap molasses and raw honey to be complex sugars, because they provide nutrients as well as energy. Organic raw honey contains many antioxidants that defend against cancer. Local honey can help relieve allergy symptoms. Honey has higher fructose levels than other sweeteners, but it has a relatively low glycemic index compared with simple sugars. The energy you get from honey is long lasting and won't spike your blood sugar like other natural sugars can. Blackstrap molasses is a flavorful choice that is rich in iron, potassium, and calcium. However, honey and molasses have more calories than other sweeteners.
The bottom line is this: Your body will turn excess sugar of any kind into body fat. Natural sugars are healthier and taste much better, but you have to figure in the calories. The greatest difference between types of sweeteners is total calories (grams of sugar) each adds to your daily carbohydrate intake. The tradeoff for using low calorie artificial sweeteners is the risk of disease.
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Sallie Bow
Sallie Bow
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