Sugar – Friend or Foe

It is helpful to know which foods contain a lot of sugar so that you can avoid them. There are plenty of foods that are low in sugar and are suitable for a low carb diet. The list of allowed foods includes seeds and nuts, fruit and vegetables, fish, and meats. Eggs and dairies contain small amounts of sugar. Whole grain breads and products contain healthy fiber, a small amount of fat, and some carbohydrate. Whole grains include brown rice, barley, and bulgar. Eggs are high in fat and protein and low in carbs and sugar.

Meats contain essential minerals, fat, and protein and are low in carbohydrate content and sugar. If you are on a low carb diet, you can eat duck, lamb, bison, chicken, and other types of meat. It is recommended to eat fish meat and seafood, including perch, trout, mussels, and oysters. Except for cold-water fish, fish is low in carbohydrates and sugar and high in protein.cookies

Check the label before buying and avoid foods that list sugar as one of their main ingredients. Avoid products that contain agave sugar, beet sugar, brown sugar, and raw sugar.

Avoid desserts with lots of sugar – you can create your own recipe, reduce the amount of sugar, or modify it to make it low carb friendly. You can make low-carb, low-sugar desserts such as jello, fruit smoothies, and sorbets. You can buy sugar-free jello and combine with fruits. It may come as a surprise but many products contain sugar, including breads, crackers, salad dressings, ketchup, and mustard. To cut down on sugar, you should know which products have added sugar and in what amount. A serving of diced pears or mandarins has a total of 17 grams of sugar. Cookies, and chocolate chips have 21 grams of sugar per serving. Some muffin mixes, pies, and snack cakes also contain a lot of sugar. Soft drinks and drink powders have large amounts of added sugar. While most soft drinks contain about 11 percent, lemonade tops the list with over 90 percent.

Other foods that are packed with sugar include nougat and candies, pies, cakes, and dried fruits. Dried fruit and fruit roll ups are loaded with sugar. Dates have 66 percent sugar, raisins are 59 percent sugar, dried pears have 62 percent, and dried prunes – 38 percent. Cereal bars and ready-to-eat cereals are high in sugar. Granolas, fruit and nut bars and cereals contain up to 55 percent sugar, especially the low-fat versions. They contain even more sugar. Flavored yogurts have more sugar than plain yogurt. You can have plain yogurt with fresh or frozen blueberries or strawberries instead of flavored yogurt.

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