Low Sugar Foods and the Top 5 Mistakes

Thought you cut down that sugar? Here are the top 5 most common mistakes.

Sugar free meal suggestions are everywhere. Many people choose to lower their sucrose intake because they either want to lose weight, and reduce their carbohydrate intake, or they are diabetic. However, many people also make common mistakes while thinking they are on a reduced GI diet.

#5 – Eating fruits that are high in sugar

Many people thinking they are ‘going healthy’ end up eating fruit or drinking fruit juice that are simply considered high sugar fruits. Maybe they throw a banana on their cereal, or blend an apple in their juice for lunch. These fruits are extremely high in sucrose, leaving the user wondering why they are still not losing weight.

How to fix this: If you really want to get your daily intake of anti-oxidants, try blending some fruit that has a low-glycemic index, such as cranberries, raspberries or blackberries. Then to sweeten, add some sugar substitutes like Erythritol or Xylitol. These substitutes are a much better option than Aspartame, or other artificial sweeteners. Some may prefer Stevia or its extract Rebiana, but it may have an bitter after taste.

#4 – Using Substitutes Like Honey or Agave Nectar

It may be obvious to some, but people still use honey, agave nectar or maple syrup for their substitutes, thinking that because it is natural, it will keep their glycemic index level at a low-level. In fact, all of these 3 products contain a high level of sucrose or fructose, and must not be used as substitutes. Although honey may contain some nutritional benefits, there are very little benefits are for dieters or diabetics.

How to fix this: Again, we recommend using Erythritol or Xilitol to replace these products when aiming for a healthy diet. However, you may not be able to achieve the same caramel like consistency as honey. Erythritol and Xylitol are usually sold in granular form, so it will feel the same when you pinch it, but you’ll have to mix it with water to get it into a liquid form.

#3 – Eating reduced fat meals hidden with sucrose or fructose

This can be surprising to those on a reduced GI diet. The packaging says reduced fat, which is true. But upon closer inspection, you find that the limited fat has come at the expense of sucrose. The next time you see diet snacks such as no fat yogurt, compare it with normal yogurt and see which one has a lower GI content. It may not be the one you expect.

How to fix this: Read the label. Check that just because it is minimal fat, that it is not at the expense of increased GI. Or substitute the product for something different. For example, instead of mayonnaise, use hummus.

#2 – Eating everyday things hidden with sugar

Some users may accidentally be consuming everyday foods which have real sugar hidden inside. Foods such as mayonnaise, ketchup or BBQ sauce, breads and buns from food outlets, are all foods that contain hidden sugar. Without reading the labels, this can be quite unexpected. Even a humble ‘cup of soup’ in powder form contains on average 3 teaspoons of sugar. A can of tomato soup can contain up to 6 teaspoons, which is not considered a small level at all.

How to fix this: Golden rule here is to read the label. This may be difficult at some outlets that do not display this information. If in doubt, you can always cook your own meals, starting with basics. Instead of buying canned tomato soup, start an alternative like fresh tomatoes. And use Erythritol or Xylitol sugar substitutes, instead of table sugar in all of your cooking.

#1 – Consuming artificial sweeteners

This is the most common mistake consumers of sugar substitutes will make. Substituting sugar with chemically manufactured products such as saccharin, aspartame and sucralose. Although they are FDA approved, there are numerous health issues raised against them which can no longer be ignored. As always, it is up to the consumer to decide the validity of these cases.

How to fix this: Use sugar substitutes which are naturally fermented from fruits. Not all sugar alcohols are free of side effects. Xylitol can still cause some bloating or have a laxative effect, but Erythritol is very well absorbed by the body and should have minimal side effects, making it excellent for cooking sugar free meals.