Below is a list of Sugars in Disguise. Adapt it to your needs. Understand that, besides nice flavor & fiber, theyre all sugar by another name. If youre only trying to lose weight, just go by calorie count. If youre pre-diabetic or diabetic, factor it in; be aware. In either case, realize that, while fresh fruits & veggies are good for you, its 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:
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 isnt that high & if the recipes 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 its fat-free, its crammed with sugar & carbs. If it says sugar-free, its loaded with fat — which metabolizes from carbs (all) & sugar anyway if theres too much in the diet…so lets 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. Thats a candy bar! (See the Divide-by-4 rule) For someone already ill, its poison. For someone just trying to lose weight, its deception.
Theres 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. Theyre all just sugar, no different from the sugar in your sugar bowl. But theyre natural! you might say?
Your body doesnt know the difference. Sugar is sugar.
Avoid too all-purpose flour. Its 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.