The many faces of sugar…
No this isn’t an article on dating or having different identities, it’s about something else that gets us hooked in other ways. Sugar, azucar that sweetness that keeps you reaching for more and more chips, ice cream, bread, and salad dressing.
Wait sugar is in my salad dressing? Sad day but it’s even in your ketchup, marinades, dairy free yogurts, even some broths. When your not used to reading labels or know that sugar has more than 56 different names your unaware of how much your intaking.
If you are glancing at nutrition labels and simply look for sugar in the ingredient list then you could still be consuming sugar. We already know that honey and molasses are better forms of sugar due to added health benefits like antioxidants and anti-bacterial properties. But with companies constantly creating new alternatives and names for sugar it’s hard to know what your eating.
The most surprising name on the list to me was lactose, which if you can guess is present in milk. So you are in essence consuming sugar when you eat dairy products! Lactose free milks don’t essentially have the lactose taken out, they just add lactase to it so your body can process milk. Most individuals stop producing lactase around age 3 or 4. That being said dairy can be problematic for those with blood sugar issues or diabetes.
Take a look at the list, bookmark this article so you can look back at it when shopping. This will make grocery shopping easier if you are avoiding sugars!
Here is the list of the 56 names for sugar:
Barley malt
Barbados sugar
Beet sugar
Brown sugar
Buttered syrup
Cane juice
Cane sugar
Caramel
Corn syrup
Corn syrup solids
Confectioner’s sugar
Carob syrup
Castor sugar
Date sugar
Dehydrated cane juice
Demerara sugar
Dextran
Dextrose
Diastatic malt
Diatase
Ethyl maltol
Free flowing brown sugars
Fructose
Fruit juice
Fruit juice concentrate
Galactose
Glucose
Glucose solids
Golden sugar
Golden syrup
Grape sugar
HFCS (High Fructose Corn Syrup)
Honey
Icing sugar
Invert sugar
Lactose
Malt
Maltodextrin
Maltose
Malt syrup
Mannitol
Maple syrup
Molasses
Muscovado
Panocha
Powdered sugar
Raw sugar
Refiner’s syrup
Rice syrup
Sorbitol
Sorghum syrup
Sucrose
Sugar (granulated)
Treacle
Turbino Sugar
Yellow Sugar
So often i have clients say there’s no way im eating sugar, just no way. But after looking at this extensive list it’s clear to see that unless you are reading labels it’s totally possible. And if you are eating out a lot and not looking up what’s in the food your buying (fast food) or ask the restaurant how they prepare the food your still in the dark.
What can you do? Stick to simple ingredients: veggies, meats, nuts and seeds (if tolerated), dark chocolate, coffee, sparkling water (Waterloo Icehouse). Whole foods is the way to go, when you cook at home you know what’s in your food. When eating out ask for a gluten free menu and start from there. Ask if their meats are marinated, when getting a salad ask for olive oil and vinegar on the side.
There are so many natural alternatives too, some of my favorites are:
stevia
monifruit
allulose
xylitol
swerve (erythritol)
Give these a try when you are doing your baking or even for your coffee or tea. And if you need some new recipes check out my paleo desserts ebook for free. Post a pic on Instagram and tag me @creativelynourished.
Food Journaling - a way to awareness and results
Journaling your food provides so much insight into your weight loss efforts, moods, and many other benefits. When you think of food journaling or apps what is your first thought? Most people find it to be annoying, too time consuming, and honestly its a bit scary. It’s vulnerable and you’re seeing what your eating habits really are. Most of which we don’t recognize until they are on paper.
Studies at Kaiser Permanente show that women who journal their food intake nearly double their weight loss efforts.. That’s a 50% greater chance of weight loss than plain old healthy diet and exercise.
Awareness
Your first goal is to gain awareness. Not perfection with meal logs, calorie count, just awareness. Awareness let’s you see your patterns. For instance ask yourself when do you reach for the sugary drinks? What made you skip food all the way until dinner time? Figuring out your patterns gives you invaluable insight.
Patterns
Once you see your patterns true change can begin. Therefore, instead of thinking negatively about your choices be curious about them. Why did you reach for the comfort food? Why didn’t I go workout today? Was I upset about something that happened recently and now I want to self soothe instead of workout? These patterns will also tell you lots about your moods. For example, you may find out that your grumpy mood comes about after eating a certain type of food. Or that you feel more happy after having a lunch filled with colorful fruits and veggies. Leave a space in your journal for deeper thoughts or emotional check in’s throughout the day.
Lasting Change
In conclusion simply journaling will give you a 50% greater chance of weight loss. Pair that with all the insight with curiosity and you are arming yourself for great change. And if you feel like you need some help to make that change I’m here for ya. Contact me if you’d like a coach to help you take action, get rid of negative thoughts and make lasting change. Much love.