Hidden Sugar in Your Diet/Diabetic Recipes

Below is a list of Sugars in Disguise. Adapt it to your needs. Understand that, besides nice flavor & fiber, they’re all sugar by another name. If you’re only trying to lose weight, just go by calorie count. If you’re pre-diabetic or diabetic, factor it in; be aware. In either case, realize that, while fresh fruits & veggies are good for you, it’s best to stick to low-sugar fruits & *non-starchy* veggies. Here’s the list of those deceptive “natural sugar substitutes” that are just sugar in another form:

Per cup:
FRUIT                 CALORIES,   g of SUGAR

Apple Sauce (unsweetened)  100,     25 g
Apple Sauce (regular)             200,    42 g
Apples (dried, diced)               210,    50 g
Apricots(dried, diced)              315,    70 g
Banana, mashed                     200,    28g

Blueberries (fresh)                    83,     14 g
Blueberries, dried                     520,  128
Cranberries, dried                    370,    26g
Dates (dried, pitted)                 501,  125g
Pineapple, fresh, diced             80,    16g
Pineapple, canned, drained    109,    26g

Raisins                                     500     98g

    Most of us love sweets, so decide for yourself. Again, just be aware.   (We do use unsweetened apple sauce & mashed banana in some recipes, their sugar content isn’t that high & if the recipe’s results get divided into 6 or 9 portions, factor that in.

    Just watch out for those “dried fruit sugar substitutions.” 1/2 cup dried dates contains 63 g sugar, which equals 16 teaspoons of sugar! (Divide # of grams by 4.

ALWAYS TAKE # OF GRAMS OF SUGAR OR CARBS & DIVIDE BY 4 TO FIND THE EQUIVALENT # OF TEASPOONS OF SUGAR.) That trick is also explained here.



The usual game: if the recipe says it’s
fat-free, it’s crammed with sugar & carbs. If it says sugar-free, it’s loaded with fat — which metabolizes from carbs (all) & sugar anyway if there’s too much in the diet…so let’s concentrate on sugar in its “innocent” disguises.

     Consider this casserole recipe for diabetics & obesity sufferers: “Replace sugar with one 12-ounce can (1 1/2 cups) of evaporated fat-free milk. Sound healthy? Not. One of those cans contains 300 calories and 45 g carbs — which equal 11 tsp sugar. That’s a candy bar! (See the Divide-by-4 rule) For someone already ill, it’s poison. For someone just trying to lose weight, it’s deception.

     There’s more deception (organic brown sugar is still sugar), but fruits are up there too. Dates , so frequently substituted for sugar, are the most sugar-crammed fruit. Next come raisins & any dried fruit, but there are also crammed-with-sugar “sugar substitutes” like stevia, honey, molasses, & maple syrup. Per cup, honey has 1031 calories and 278 grams of Total Sugars, which equals 70 teaspoons of sugar. They’re all just sugar, no different from the sugar in your sugar bowl. “But they’re “natural!” you might say?

     Your body doesn’t know the difference. Sugar is sugar.

     Avoid too all-purpose flour. It’s in nearly every diet recipe, on nearly every diet site. Why? Because it makes things taste better (& the Diet popular). All-purpose flour metabolizes almost as fast as sugar — & with 456 calories per cup, of which 95 grams of carbs quickly convert into 24 teaspoons of sugar.