When you’re ready to achieve optimal health & fitness there are a lot of tips, tricks & rules to remember.
Here is one of those tips that will help keep you on the road to success by removing a ‘roadblock’.
Keep these items in mind when looking at food labels… Keyword: Watch out for ‘ose’.
The End Is Important…
Anything ending in ‘ose’ means sugar & sugar is something that is built into modern diets in excess. Especially within processed foods, to make them taste sweeter & more appealing.
The more you can avoid these different types of sugars the more you can reduce your natural cravings for sweets over time, reduce your overall carb intake & get your body out of the rut of waiting on each spike of blood sugar for an energy boost.
More About The Hidden Ose…
- Dextrose: This is a form of glucose derived from starches. It is most often found in packaged foods as it is affordable & widely available.
Where it comes from: Different types of dextrose are derived from different types of starchy plants including: corn, wheat & rice.
On the Label: Instead of listing “Dextrose” you may instead see: “corn sugar”, “wheat sugar” or “rice sugar”.
Either way its all sugar.
- Maltose: If you’ve ever had something that is ‘malted’ it’s likely you have eaten maltose. Maltose is a small sugar that is made of two smaller glucose sugars which is an important component when brewing beer, distilling alcohol & providing the malted flavour to certain beverages.
Where it comes from: Maltose is not found in many traditional foods but even those with small traces can be increased by cooking the food.
Sweet potatoes for example have no maltose when they are raw but once cooked – contain about 11 grams of maltose per cup.
On the label: Maltose is a close relative to high-fructose corn syrup. It is generally found listed in the ingredients for ice cream. For a complete list of foods high in maltose click here.
- Sucrose: Sucrose is a type of carb made up from two simple sugars. It is called a disaccharide. Sucrose is metabolised quickly & stimulates the release of insulin right away. Therefore – too much sucrose can be a no-no for those who are obese, at risk for diabetes or suffering from cardiovascular disease.
Where it comes from: Sucrose is one molecule away from glucose & one molecule away from fructose. It is found in very small amounts in many plants including beets, sweet peas, dates & mangos.
On the Label: Sucrose is found in many commercial baked good such as cookies, pies, chocolate, syrup, donuts, snack bars, cakes & honey.
- Glucose: Glucose is the main source of energy & one of the simplest types of sugar. Together with the hormone insulin, cells pull glucose from the bloodstream & use it as fuel. While healthy in small doses, glucose quickly elevates blood sugar levels & should be avoided by diabetics on a regular basis.
Where it comes from: Fresh & dried fruits are the richest source of glucose. Bear in mind that not all fruits are made equal. For example, according to the USDA (US Department of Agriculture) 50 raisins provide 1 gram of fibre & 15 grams of sugar. While a kiwi (depending on size & ripeness) provides approximately 11 grams.
Point being that if you want to maintain optimal health & fitness then you must use the GI chart for food selection.
On the Label: Remember that all types of carbs including complex carbohydrates & fibre can affect blood glucose levels. Be sure to look at all of the carbs, sugars & fibre on the label before you put any food in your mouth.
- Fructose: Is metabolised differently than regular sugar (sucrose). When you eat a high level of fructose, the liver gets overloaded & begins to store fructose as fat.
Where it comes from: Fructose is one of the primary sugars in fruit however when processed into ‘high fructose corn syrup’ it is often genetically modified & may not be recognised as fruit by your body anymore?
On the Label: There has long been a controversy & even petitions formed attempting to push food distributors to be required to list the amount of fructose in foods on their labels.
For now, be sure to watch the amount of other sugars (ose) listed above & keep an eye out for those that do list fructose.
Sugar is required to survive. However, the question I am asking within the information above is; are you consuming too much sugar?
You may be ingesting it without even knowing? The hidden sugars within our foods these days in one factor that keeps us out of shape, ill & lethargic as a society!
Cut back on the sugars for a week or two, then slowly re-introduce them within a balanced diet. If you read my articles regularly you will have a picture of what a balanced diet is. In my opinion using the glycemic index chart is the smartest way to go.
I coach this to all my clients & those who complete my 7Week-Body-Transformation course. Once you know this stuff you can never unlearn it.
Above all – it is important to read the ingredients of anything you are going to put into your body.
The Bottom Line…
Be aware of what is in the food that you eat. On some labels you’ll see: Sugar, maltose, dextrose, fructose, fructose corn syrup… that’s basically sugar 5 times!
Even if you don’t remember all of the above facts & statistics – when in doubt, watch out for ‘ose’ & this should help you limit your overall sugar intake, control your body weight & body fat better plus remove a roadblock on your way optimal health & fitness.
To Your Best Health,
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