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SHEDDING FAT AND STAYING FIT: WHAT YOU NEED TO KNOW ABOUT SUGAR
The most plentiful of the refined carbohydrates are the sugars, which appear under an assortment of names and variations: glucose, fructose, sucrose, maltose, corn syrup, corn sugar, maple sugar and maple syrup, invert sugar, and molasses. All of these provide a 4-calorie-per-gram dose of rapidly absorbed calories - and, with the exception of molasses, little or nothing else of nutritional value. However, while they may not be rich in basic nutrients, sugars themselves are not harmful if eaten in small amounts (although excess sugar can lead to unstable blood sugar levels, dental cavities, and, possibly, other consequences).
The excess fat, cholesterol, and sodium in foods are far more serious threats to health. In fact, most people who are labeled - or label themselves - "hypoglycemic" achieve normal blood sugar levels when they adopt a low-fat, high-fiber diet. Their blood sugar levels may soar and then swoop way down after they eat too much sugar, but this doesn't necessarily mean they're metabolically predisposed to hypoglycemia: They're simply reacting normally to an overconsumption of refined sugar! And as for diabetes, many people have long believed that sugar is the culprit – however, excessive caloric intake associated with dietary fat probably plays a more critical role in the major type of this threatening disease.
Of the various types of refined, concentrated sugars, none, except perhaps for molasses, has any advantage over the other. Brown sugar is table sugar with caramel color and insignificant traces of several nutrients. Turbinado sugar is simply white table sugar with a touch of molasses. Raw sugar is table sugar mixed with a small amount of beet pulp, but does not contain even a trace of appreciable fiber. Honey has only trifling quantities of a few minerals, chiefly phosphorus, potassium, and calcium. Honey's one plus is that it can be as much as 40 percent sweeter than an equivalent amount of white sugar, which means that you can use less to satisfy your sweet tooth. Molasses, the brownish liquid that remains after sucrose crystals are extracted from sugar beet or sugarcane, is probably the best of the refined sugars because it's a good source of calcium, iron, and potassium. Those darkest in color have the highest concentration of nutrients, with blackstrap molasses heading the list.
Remember that much of the sugar you consume is likely to be hidden in items you don't necessarily think of as being sweet. For example, tomato ketchup contains quite a bit of sugar; canned soups may contain as much as 3 teaspoons of sugar per serving, and sugar accounts for up to 50 percent or more of the weight of some ready-to-eat breakfast cereals. Other hidden sources of refined sugar include frozen dinners, tomato sauces, nondairy creamers, crackers, breads, bread-crumb mixes, bouillon cubes, bottled salad dressings, peanut butter, and cured meats, to name a few. (Even more important, the last three items are very high in fat.) Look at the label.
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