Food Labeled 'Sugar Free' is not Really Sugar Free

Food Labeled 'Sugar Free' is not Really Sugar Free

Many foods that are labelled 'sugar free' or 'no sugar added' contain sugar substitutes mentioned above. As sugar substitutes contain calories, these foods also raise blood sugar levels. Many people, considering them safe for diabetics, over eat such foods. Therefore, one should check the label of 'sugar free' foods to see if sugar substitutes have been used for preparation of the food item. 

Artificial Sweeteners

Patients who relish sweet taste should use artificial sweetening agents. Artificial sweeteners let you enjoy the taste of sugar without its calories. Two types of sweetening agents are commonly available, saccharin and aspartame. Saccharin often leaves a bitter after-taste. Aspartame is better as it tastes just like sugar; when exposed to high temperatures ( while cooking), it loses some of its sweet taste. Though artificial sweeteners are safe, pregnant or breastfeeding women should not use saccharin. 

Proteins

Proteins are the body's cell builders. They are present in all the tissues of the body. They are used for repair in case of injury and muscle building in the growing years. Proteins provide four calories per gram. They are utilized as a source of energy only when all other resources are exhausted. 

Meat, poultry, milk products and eggs are rich sources of proteins but they also contain saturated fats and cholesterol. Therefore, it is better to avoid them as sources of proteins. Protein is also present in abundance in legumes, grains, nuts and vegetables. Nuts contain plenty of fat, hence their use is also restricted. Vegetables, grains and legumes are low in fat and do not contain any cholesterol and have other nutrients as well. Therefore, they are the best source of proteins for diabetics. 

Some guidelines for the use of proteins are as follows :

1. Protein intake should be approximately 0.8 gm / kg. ideal body weight. This usually comprises around 12-18 per cent of the calorie intake. 

2. The requirement for proteins may be increased during illness, pregnancy, lactation and in some elderly patients. 

3. Protein intake may need to be restricted in patients with kidney involvement. 

Fats 

Fats are composed of carbon, hydrogen and oxygen. Fatty compounds which are liquid at 20oC are called oil and which are solid at this temperature are called fat. Fats are the riches and concentrated source of energy. One gram of fat gives nine calories of energy after breakdown. 

Some guidelines for the use of fats are as follows:

1. Fats should be restricted to around 20 per cent of the total calories. 

2. It is advisable to restrict the total intake of cooking fats to less than 6 per cent of the total energy intake. In simple terms, food should be cooked in the least amount of oil or ghee. Food should preferably be grilled, steamed or boiled, rather than fried. 

3. Most of the foods contain fats. This 'invisible fat' should be taken into account while estimating the total fat intake. 

4. One should take equal amounts of saturated, mono-unsaturated and polyunsaturated fats. 

5. The total intake of cholesterol should be restricted to around 300 mg per day. 

There is a misconception that balanced diet must have at least 30 per cent of the calories from fats so that proper amounts of essential fatty acids can be obtained. However, even if only 10-15 per cent of the calories are from fats, it is enough for our body to obtain essential fatty acids from these fats. 

Another point to note is that there is no definite advantage of a zero oil diet. The problems, on the other hand, are : 

• It is difficult to prepare zero oil food.
  Food has to be prepared separately for one person.
  It is difficult to get oil-free food while traveling or eating out. 

Therefore, it is better to opt for minimum oil diet rather than zero oil diet. 

Nutrition for Healthy Digestion
An ideal diet should have the following qualities
Guidelines for the use of carbohydrate 
Food Labeled 'Sugar Free' is not Really Sugar Free
Eating Fats Leads to Higher Body Fat as Compared to Carbohydrate or Proteins.
Healthy Food
Food Items to be Avoided
Guidelines for alcohol consumption
How to Change Eating Habits