Added sugars

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Added sugars and solid fats are considered empty calories.

These refined sugars or added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared and are often high glycemic leading to insulin resistance, weight gain and metabolic syndrome.

This does not include naturally occurring sugars such as those in milk and fruits as they are not considered processed or added.

What’s causing your weight gain? - Added sugars

  • Up to 70 percent of the population in the United States deals with being overweight or obese
  • 35 percent of all adults, according to Centers for Disease Control (CDC) are prediabetic and have significant insulin resistance while another 36 percent have some signs of insulin resistance
  • Diabetes has increased by over 500 percent in the last 50 years or so and now affects 8 percent of the population.

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Examples of added sugars

The major food and beverage sources of added sugars for Americans are:

  • donuts
  • regular soft drinks, energy drinks, and sports drinks
  • candy
  • cakes
  • cookies
  • pies and cobblers
  • sweet rolls, pastries, and donuts
  • fruit drinks, such as fruit punch
  • dairy desserts, such as ice cream

Read the label

Reading the food label or list of ingredient label on processed foods can help to identify added sugars.

Names for added sugars on food labels

  • soda
  • anhydrous dextrose
  • brown sugar
  • confectioner's powdered sugar
  • corn syrup
  • corn syrup solids
  • dextrose
  • fructose
  • high-fructose corn syrup (HFCS)
  • honey
  • invert sugar
  • lactose
  • malt syrup
  • maltose
  • maple syrup
  • molasses
  • nectars (e.g., peach nectar, pear nectar)
  • pancake syrup
  • raw sugar
  • sucrose
  • sugar
  • white granulated sugar

Other names for added sugars

Some other names include cane juice, evaporated corn sweetener, fruit juice concentrate, crystal dextrose, glucose, liquid fructose, sugar cane juice, and fruit nectar.

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