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Step 1
Look for refined white sugar (sucrose). Refined white sugar is used in many different products. It’s in the food we buy, and we use it in our own cooking. Too much refined white sugar can suppress our immune system, cause diabetes and heart and kidney problems, create cavities and make us hungrier so we eat more. Refined white sugar is also contaminated with pesticides and bleach.
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Step 2
Look for high-fructose corn syrup (HFCS). High-fructose corn syrup is made by processing corn starch. It has the same amount of sweetness as sucrose and is cheaper to process. It is found in many processed foods. There are a couple of problems with HFCS: it’s genetically modified and it has more fructose than sugar. In studies done with male rats, those rats who consumed large amounts of fructose had their growth stunted and developed enlarged hearts and high cholesterol.
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Step 3
Look for fructose. Fructose has a low glycemic index and is found in vegetables and fruits. However, because it’s processed in the liver, when we eat too much of it, the liver can’t process it quickly enough. This will lead the liver to make fats from the fructose. Those fats will then enter the bloodstream. Beware of processed foods where fructose is one of the main ingredients. Main ingredients are listed first on nutrition labels.
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Step 4
Look for glucose. Glucose is used in high glycemic foods like candy, gums, jellies, soft drinks and syrups. It’s sweeter than refined white sugar and can raise your blood sugar levels much faster.
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Step 5
Look for maltodextrin. It’s made from corn, rice or potato starch and is a filler found in Splenda and other processed foods. It’s glycemic index is even higher than glucose. It’s absorbed quickly and raises blood sugar levels rapidly, and then causes blood sugar to drop rapidly. This will leave us hungry with cravings for other high glycemic foods.
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Step 6
Look for maltose (malt sugar). Maltose has the same glycemic index as malodextrin.
