sugar and diabetes

About Sugars

About Sugars

Sugars occur naturally in fruit (fructose) and dairy foods (lactose). So while low fat milk may have higher levels of naturally occurring sugar (lactose), you’re also getting the goodness of calcium, protein and other nutrients. Other low fat dairy products and fresh or dried fruit can be higher in naturally occurring sugar and still be nutritious when eaten as part of a balanced diet. 
When a product label says ‘No Added Sugar’ the product may contain naturally occurring sugars e.g. lactose (milk sugar) and fructose (fruit sugar), but no additional sugars have been added to the product.

Here are some common types of added sugars that are used in foods:

  1. White Sugar (Granulated Sugar): This is the most recognizable type of sugar. It's extracted from sugar cane or sugar beets and is often used in baking, cooking, and as a sweetener in various food and beverage products.

  2. Brown Sugar: Brown sugar is made from white sugar with the addition of molasses. It has a slightly different flavor and moisture content than white sugar.

  3. Powdered Sugar (Confectioners' Sugar): Powdered sugar is finely ground white sugar mixed with a small amount of cornstarch. It's commonly used in baking and for making icing or frosting.

  4. High Fructose Corn Syrup (HFCS): HFCS is a type of liquid sweetener derived from corn. It's commonly used in a wide range of processed foods and beverages, including soft drinks, baked goods, and condiments.

  5. Corn Syrup: Corn syrup is a sweet syrup made from cornstarch. It's used as a sweetener and to prevent crystallization in various foods, including candies and sweet sauces.

  6. Maple Syrup: Maple syrup is derived from the sap of sugar maple trees. It's often used as a natural sweetener for pancakes, waffles, and other dishes.

  7. Honey: Honey is a natural sweetener produced by bees. It's used in cooking, baking, and as a topping.

  8. Agave Nectar: Agave nectar is derived from the agave plant and is often used as an alternative to sugar. It's sweeter than table sugar and is commonly used in health-conscious products.

  9. Molasses: Molasses is a byproduct of sugar production and has a distinct, rich flavor. It's used in baking, marinades, and certain foods.

  10. Dextrose: Dextrose is a simple sugar derived from corn. It's often used as a sweetener in processed foods and beverages.

  11. Evaporated Cane Juice: This sweetener is made by evaporating the juice from sugar cane. It's marketed as a more natural alternative to refined sugar, but it is still considered an added sugar.

In Australia, the latest government recommendations do not specify a daily limit for carbohydrate, sugar or added sugar intake.  However for the prevention of heart disease and other chronic disease, it is suggested that all carbohydrate intake be between 45%-65% of your daily energy intake. 

What are carbohydrates?

Many people think of rice, potatoes and pasta as 'carbs' but that's only a small part of the huge range of foods know as carbohydrates. All fruit and vegetables, all breads and all cereal products are carbohydrates as well as sugars and sugary foods.
Foods with high added sugar such as sweets, soft drinks and cordials as well as pastries, cakes and biscuits are less likely to have nutritional benefit, so are best restricted to only once a week.

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