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Are there any Low Sugar Food items?

Posted on March 06, 2014 by Ruth Buttigieg | 0 comments

Not a day goes by that a story covering research into new ways to prevent or manage the current obesity and diabetes epidemic. Fruits, vegetables or extracts are constantly being paraded as the new ‘superfood’ or the magic cure we have all been waiting for. One of the latest trends to help put a dent in the obesity statistics are to reduce the amount of ‘added sugar’ products in our diet. However what makes an item low sugar? And will a simple swap do the trick?


Switching to more natural, less processed food is always a plus and your body will definitely be grateful to you for that. Processed food is full of artificial colouring, flavour enhancers and artificial preservatives. Have you ever looked at the ingredients list on the back of packet and wondered if all those items are actually required? In our previous post we discussed the various names under which sugar can disguise itself as in food. However, how can you tell the amount of sugar found in fresh fruit and vegetables?


Confused?


It is very easy to get confused with all the mixed messages we keep getting regarding healthy food. There are some who will say that even though granulated white sugar is bad, honey is an excellent healthy substitute to sweeten your beverages. Others will say that whilst white rice and pasta are bad, you can substitute these for brown rice and whole wheat pasta.


In terms of carbohydrate content of there is not much difference between the two versions. White rice contains 77g of carbohydrates per 100g of product, brown rice contains 74g of carbohydrates per 100g of product. As for pasta, ‘normal’ pasta contains 72.0g of carbohydrates per 100g of product whilst whole wheat pasta contains 62.2g of carbohydrates per 100g of product.


Natural Sugar - as bad as white granulated sugar?


The idea of substituting refined granulated white sugar for honey, agave, or even simply drinking a fruit smoothie (from real fruit) may not be the healthiest thing that you can do as in actual fact you have not removed ANY sugar from your diet.


Another important fact to mention is that if your vegetable intake is mostly made up of tubers such as potatoes or parsnips, then the amount of sugar in your diet is still high. Unfortunately, rice pasta and noodles are also a no-go area, even if they are wholewheat. The reason being that all these items, when ingested, will raise blood sugar levels and in turn cause an insulin spike. Too much insulin in the body will automatically turn off the body’s natural ability to burn fat for energy.



What is a Low Sugar food Source?


What makes a food item low in natural sugar is the amount of dietary fibre in contains. Fruits that are low in natural sugars but high in dietary fibre content are berries such as blueberries, raspberries, blackberries and strawberries. These berries also contain beneficial antioxidants that research keeps showing are good for overall health.


With regards to the vegetables, the general rule of thumb is that the greener it is, the less sugar it has. So vegetables that are naturally low in sugar and high in dietary fibre and other micronutrients include cauliflower, spinach, brussel sprouts, curly kale, etc. Dietary fibre is an important component of a healthy diet as it helps to maintain a healthy gut and a healthy gut bacterial environment.


The Natural Low Carb Store way of doing things is quite simple. We promote a low-sugar, low-starch, high-protein, moderate-fat diet. We embrace those carbohydrates that are based on dietary fibre rather than simple and/or complex carbohydrates. The difference between these carbohydrates is the way they are digested within the body. By choosing these vegetables and fruits, the essential micronutrient requirements are met whilst ensuring no blood sugar spikes in the progress.


Therefore the Natural Low Carb Store way is not only about being healthy and making the right choices, but it is also about being slimmer forever.

 
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