Read The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love for Free Online Page B

the product contains added sugar.
    Next, check out how many sources of sugar there are on the label. Ingredients are listed in order of predominance by weight. That means the product contains more of the first ingredient than any other single ingredient. Since sugar comes in a variety of forms, it is possible that sugar could be the predominant ingredient when you combine them together.
    For example, the blueberry yogurt ingredients list reads:
    Cultured grade A low-fat milk, blueberries, sugar, fructose syrup, high-fructose corn syrup, contains less than 1% of modified cornstarch, pectin, kosher gelatin, sodium phosphate, malic acid, natural flavor, calcium phosphate. Contains active yogurt cultures including
L. acidophilus
.
    The ingredients highlighted in bold are all forms of sugar. Add them together and chances are there’s more added sugar in this yogurt than blueberries! It’s impossible to tease out exactly how much added sugar this yogurt contains, but if you’re armed with some back knowledge, you can make a reasonable guess.
    We said above that 6 ounces of plain low-fat yogurt has 12 grams of sugar. So right there you know that about 14 grams of the sugar in the yogurt don’t come from the milk. Maybea few of those grams come from the blueberries themselves. Let’s be generous and say there’s ¼ cup of blueberries in that yogurt. That amount has 4 grams of sugar. You’re left with 10 grams or 2½ teaspoons of added sugar in the yogurt. (Every teaspoon of sugar has 4 grams and 6 calories.) Given the fact that you should be getting only 6 to 9 teaspoons of added sugar on a typical day, is this the way you want to use a third of them?
    By getting a general idea of how much natural sugar there is in various grains, fruits, dairy products, and vegetables, you will find it easier and easier to guesstimate the amount of added sugar in packaged products.
    These are all different names for sugar:
    • Agave nectar
    • Barley malt
    • Beet sugar
    • Brown rice syrup
    • Brown sugar
    • Buttered sugar
    • Cane crystals
    • Cane juice
    • Cane sugar
    • Caramel
    • Carob syrup
    • Castor sugar
    • Coconut sugar
    • Corn sweetener
    • Corn syrup
    • Corn syrup solids
    • Crystalline fructose
    • Date sugar
    • Dextrose
    • Evaporated cane juice
    • Fructose
    • Fruit juice concentrates
    • Glucose
    • High-fructose corn syrup
    • Honey
    • Invert sugar
    • Lactose
    • Maltose
    • Malt syrup
    • Molasses
    • Muscovado sugar
    • Raw sugar
    • Rice bran syrup
    • Rice syrup
    • Sorghum
    • Sorghum syrup
    • Sucrose
    • Sugar
    • Syrup
    • Turbinado sugar
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SUGAR IN ITS SNEAKIEST FORM
    Sugar Mimics are foods that don’t typically taste like sugar but mimic its action in the body. Foods like crackers, pretzels, potato chips, bagels, white rice, and pasta may not contain sugar per se, but they might as well—they’re digested as rapidly as sugar. And they have the same effect on the body: Glucose floods the bloodstream, triggering a rise in the fat storage hormone insulin and disruptions in other hormones that control appetite. Thus, Sugar Mimics have the same harmful effects as Straight-Up and Secret Sugars.
    Maybe you already know that a steady diet of such refined carbohydrates, stripped of their fiber and nutrients, is associated with overweight and chronic disease. Not your problem, you say. You start the day with whole wheat toast or bran cereal. You snack on whole grain crackers and hummus. Occasionally, you splurge on a whole grain bagel. Whole grain equals healthy. Right?
    Not quite. If your whole grain intake consists mostly of foods made withwhole grain flours, such as whole wheat English muffins or whole grain cereals and crackers, you can also grow a sugar belly.
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From Stevia to Splenda: Taste Bud Teases
    On a recent trip to the supermarket, I came across a beverage sweetened with erythritol that, according to its nutrition label, contained 5 calories and 1 gram of