Products with a high content of simple sugar dried fruits. Sugar-free products: dietary, for weight loss and diabetics, dairy, sweet. Foods that hide sugar

We are what we eat. It would seem that a simple and understandable truth. However, this awareness does not leave the desire to eat something harmful and sweet. In all programs about healthy way life reminds us of daily rate sugar and about what is fraught with its excess in the blood. But is sugar really that bad?

Sugar norm

First you need to know a little fact about sugar. Namely, what happens natural origin, and sometimes one that is added to processed foods. That one, that the other should not be a lot in the diet of a healthy person. To date, the rate of sugar consumption per day for a woman is 6 teaspoons, and for a man - 9.

At first glance, it seems like a little, but remember all the foods that contain sugar that you eat per day. It will turn out to be a clear excess of the norm, because sugar is contained not only in desserts and buns. For this, it is important to consume exactly natural sugar. who is friends with minerals and vitamins. "Healthy" sugar is found in vegetables, fruits, milk and cereals. This is why nutritionists insist on daily consumption of these foods.

3 myths about sugar

For many years, the debate about the benefits or harms of sugar consumption has not subsided. Opinions are divided, and the product is overgrown with new myths that need to be exposed.

Myth #1: Sugar is bad for our health.

It is worth saying that sugar itself does not contain any trace elements, and therefore, in fact, it is neither useful nor harmful. The role of sugar is that it helps in the production of glucose, which is so necessary for the body. However, there are also natural products that help the production of glucose: dried fruits, fruits, honey. Therefore, it is still better to reduce the dose of consumption of pure sugar, as it helps to slow down the metabolism, which leads to extra pounds.

Myth #2: It's better to eat sweets in the morning

In fact, if you decide to "please" the body in the morning with a set of sweets, then only harm it. And all because it is better to wake up a sleeping organism with a balanced breakfast.

Myth #3: Sugar can be replaced with fructose

Many people think that replacing sugar with fructose means doing a great service to your body. But it is not so. Fructose is also a fast carbohydrate and therefore also raises blood sugar. Looking for a sweetener? Look for agar-agar and stevia.

Foods that hide sugar

Sweets

• Sweets (1 piece, 15 g) - 10 g sugar
• Biscuit cake (1 piece, 75 g) - 34 g of sugar
• Puff pastry (1 pc., 75 g) - 15 g sugar
• Cookies (1 pack, 185 g) - 50 g sugar
• Ice cream (1 pack, 75 g) - 12 g sugar
• Milk chocolate (100 g) - 52 g sugar

However, do not rush to completely turn out from the sweet. There are sweets rich in pectin, in other words, fiber, which is very useful for the body. Therefore, marshmallows, marshmallows and marmalade, in addition to delighting you with their taste, will also benefit the body. Since pectin lowers cholesterol and cleans blood vessels.

Beverages

Other Foods Containing Hidden Sugar

Yes, there are products in which we do not perceive sweetness. For example, yogurt. Few people thought how much sugar is in it. But sometimes the share of sugar per 250 g of yogurt reaches 8 tablespoons. Grains are next in the risk group. Cookies, bread and muesli also hide a lot of sugar. Pro canned food nothing to say. In any case, if you carefully read the label before buying.

How to find "hidden" sugar and how to replace it

When shopping, we often do not even suspect how much sugar we end up bringing home. However, if you set out to reduce the share of its consumption, then you should stick to simple rules:

• Change your habit

Replace familiar products With great content more sugar useful analogues. For example, sauces for sour cream or homemade ketchup.

• Beware of low fat foods

In the pursuit of harmony, do not miss the fact that often in low fat foods enough sugar is added for taste.

• Read labels

Yes, a tedious task, but very useful. Having studied the composition of what you are going to buy, you will look at the desired product in a different way. The selection will become tougher and less "harmful" will get into the body.

Thus, to eat sugar or refuse it is the individual choice of each. If you don’t want to harm the body, but it’s impossible to refuse chocolate, it’s better to separate the shares of consumption of natural and processed sugar.

We all know perfectly well that the diet should not be too much. Similarly, we know that sugar is not only candy and cake, but also processed foods and foods. fast food. That is why many of us are in supermarkets before making the final choice and sending it to the cart.

Nutritionists warn that the real "sugar bombs" may be foods that we would never suspect of this. Here are five products at once, in which there is many times more sugar than you expected.

Delicious meat

Fragrant cold cuts in the window seem to have chosen you by itself. How else to explain the fact that you look at her and see how beautifully she will complement the vegetables that you have prepared for dinner. But here it is useful to remember that the meat in the package often contains sugar in the form of dextrose, corn syrup or maltodextrin. These types of sugar, supplemented with artificial colors, flavors and preservatives (nitrites, nitrates and sodium benzoate), will not bring any benefit to your health.

So if you're determined to buy gourmet meats, make sure the list of ingredients doesn't include anything complex or unfamiliar to you.

Muesli

Just because you're picking only "organic" muesli off the shelf doesn't mean you've chosen a healthy snack. The fact is that some muesli (including muesli bars) contain so much sugar that they can easily compete with sweets in terms of its content. Amazing, isn't it? When you overdose on sugar, it results in an energy disaster as your stomach begins to crave more food than it needs in an attempt to meet your body's need for sugar.

When buying, pay attention to the fact that muesli contains no more than 5 g of sugar per 100 g of product. But it is wiser, of course, to cook muesli on your own: using oatmeal, honey, nuts and dried fruits, which are enough to dry in the oven to make them crispy and fragrant.

vanilla yogurt

We agree that sweet vanilla flavored yogurt can be hard to resist. Especially when instead you are offered to take frankly boring, although certainly healthy Greek yogurt. We hope to do right choice It will help you to know that most flavored yogurts are very high in sugar. And yoghurts with syrup should be considered the most dangerous, in which, according to research, up to 25 g of sugar can be found.

How to proceed in this case? Feel free to buy Greek yogurt, and add toppings to it at home. Whether it's dark chocolate chips, cereals, or nuts, you're either getting a healthier and more nutritious option.

Fruit juice

Label check - required condition, when we are talking about buying and juice products. Nutritionists note that sometimes the amount of sugar added to juice can be no different from the two cubes of refined sugar that you add to coffee to perk up. And if you consider that fruits contain natural sugars, then there may be even more sweets. The same, by the way, applies to fruit puree, with the exception of products intended for young children.

If you like fruits, try to eat them whole instead of drinking them through a straw. The fact is that apples, pears, bananas (and so on), in addition to natural sugars, contain fibers necessary for normal digestion and prolonged feeling of satiety.

Tomato sauce

Have you ever wondered why the tomato sauce from the package seems so spicy-sweet to you? The answer is obvious - it also contains sugar. And, more than you might think. For comparison, while store-bought ketchup can contain up to 13g of sugar per 200g of product, homemade sauce contains only 5g of sugar per 200g of product. That is, almost three times less.

If you understand that you are not yet ready for self-cooking sauce, carefully read the packaging (yes, the advice is the same). Your goal is to find a sauce that has no more than 6-7 g of sugars per 200 g. If you are willing to spend a little time, take this recipe into service: canned tomatoes (cut into cubes, mash) + tomato paste + onion (finely chopped) + garlic (chopped) + dried basil + a mixture of peppers. We promise you will love it!

• mango -55;
• oatmeal cookies - 55;
• ice cream - 52;
• bran - 51;
• buckwheat - 50;
• kiwi - 50;
• pasta - 50;
• oatmeal - 49;
• apples - 40;
• figs - 35;
• oranges -35;
• strawberries - 32;
• milk - 32;
• cherry - 22;
• grapefruit - 22;
• dry soybeans - 20;
• walnuts - 15;
• cabbage, onion, eggplant, mushrooms, leaf salad - 10;
• sunflower seeds - 8.
• double agents.

Durum wheat pasta is safe to eat because it has a low GI (50). Complex carbohydrates break down for a long time without causing a sharp jump in insulin. The same goes for basmati rice. Studies have shown that this variety has a lower GI than wild (57) and brown rice (66) because it has more amylase, a starch polysaccharide that slows down the digestion process. Yogurt and milk, despite their sugar content, have a low GI due to the presence of milk proteins and fats.

higher mathematics

You can predict how high your blood sugar level will rise and how long it will stay at this level using the glycemic load (GL). It measures the sugar content of a product based on the quality and quantity of carbohydrates in it. The calculation formula is simple: GI is multiplied by the amount of carbohydrates and divided by 100.

• Apple: GI - 40, carbohydrates - 15 g, GL - 6 g (40x15 / 100).
• Baked potatoes: GI - 80, carbohydrates - 15, GL - 12 g (80x15 / 100).

Based on these results, it becomes obvious that with a potato our body will receive twice as much glucose as with an apple. The glycemic load indicates that eating a low GI food, but large quantity carbohydrates will not be effective. Accordingly, we can control our own glycemic load by favoring low GI foods and/or limiting carbohydrate intake. The daily glycemic load of a healthy person should not exceed 100 units.

Playing with fire

When compiling your diet, in no case should you focus only on the glycemic index and the glycemic load of foods. You must always take into account energy value food, its content of salt, fat, essential vitamins, minerals and amino acids.

To make your diet as efficient as possible, avoid starchy vegetables such as pumpkin and potatoes.
Eat more fruits with low GI - for example, apples instead of pineapples and apricots, which have quite high rate GI.

We replace products with high glycemic index for products with low

• sugar for honey;
• cornflakes for porridge (but not instant food!);
• round-grain White rice for long grain or basmati rice;
• rice flakes for buckwheat;
• melon on strawberries;
• bread, including rye, for bread made with sourdough, from coarse flour.

Lowering the glycemic index

• Acid slows down the digestion process. This is why the GI of unripe fruits is lower than that of their ripe counterparts. The GI of some foods can be lowered by adding, for example, vinegar (in a salad dressing or marinade).
• Make sure the oil you are using is cold pressed. Palm, coconut, cottonseed or hydrogenated oils have a negative effect on the heart and increase cholesterol levels.
• The finer the ingredients are ground or cut, the faster they are absorbed and the higher their GI. Many foods made from milled grain or rice have a higher GI than their raw materials.
• The GI of cooked foods tends to be lower than that of unprocessed foods. So, the GI of jacket-cooked potatoes is 65, and that of mashed potatoes is 90.

Glucose in the blood is necessary for the normal functioning of all vital important organs. After ingestion of carbohydrate-containing food, the body processes it and extracts necessary source energy. After glucose enters the blood, it is time for the pancreas to work. She works out special hormone, called insulin, which conveys to the cells of the body energy resource contained in glucose. Insulin is responsible for the content of sugar, lowers its excess. The presence of sugar in the blood is a constant value, defined by physicians as the norm. When it rises or falls, the body malfunctions, the person begins to feel unwell. Knowing which product and which increases, you can avoid feeling unwell and the development of serious illness.

Normal blood sugar

"Blood sugar" is not medical term, but colloquial. Doctors often use the concept of "blood glucose". This definition is the most accurate.

How to know the level of glucose? The technique for identifying this indicator appeared in the seventies of the 20th century. The patient takes blood from a finger or vein and with the help of chemical reactions a special colored liquid is obtained. Special device photoelectrocalorimeter determines the amount of glucose by color intensity. Blood sampling for analysis is performed on an empty stomach.

Now received wide application a device for measuring sugar indicators that can be used at home. This is a glucometer that allows sick people to continuously monitor their glucose levels.

The following figures are considered normal:

For children under 14 years old - 2.8 - 5.6 mmol / l.

For women and men under 59 years old - 4.1 - 5.9 mmol / l.

People who have reached the age of 60 - 4.6 - 6.4 mmol / l.

Here is the general data. It is necessary to consider what kind of blood is taken for analysis. When taking capillary blood, an indicator of 6.0 mmol / l is considered prediabetes. At the fence venous blood this figure is considered normal.

If the results of the studies are indicators that exceed the norm, they speak of hyperglycemia. This condition can lead various diseases. One of them is

What is diabetes mellitus?

It is called the "sweet plague" of this century. As a result, there are serious complications which can lead to death. Diabetes a disease in which the pancreas produces enough the hormone insulin, which leads to an increase in glucose in the blood stream. These people break everything. metabolic processes in the body, which leads to serious complications.

Two types of diabetes

Type 1 - when insulin is not produced at all. People with this diagnosis are forced to constantly make insulin injections. Therefore, the first type of diabetes is called insulin-dependent.

Type 2 - when the pancreas produces a sufficient amount of insulin, but it cannot ensure the absorption of glucose by tissue cells. With this type, permanent injections are not required. Treatment is with hypoglycemic agents. oral medication and special diet. The doctor explains to the patient what foods can lower blood sugar, and recommends them for daily diet. This type of diabetes is called non-insulin dependent.

How does diet affect blood sugar?

After a meal, blood glucose necessarily rises for a while. Normal indicators are considered 8.9 mmol / l after sixty minutes, and 6.7 mmol / l after one hundred and twenty minutes. If there is a suspicion of the development of the disease, repeated blood sampling is done after eating. If everything is in order in the body, then after eating the pancreas will immediately secrete insulin, which will bring glucose levels back to normal.

Jerusalem artichoke for diabetes

With diabetes with high content blood glucose must strictly adhere to simple rules of nutrition; know exactly which product lowers blood sugar. One of these products is Jerusalem artichoke. The use of rhizomes similar to potatoes leads to a noticeable decrease in glucose levels.

Required Diet

But this is just one of the products. What foods can lower blood sugar in diabetes, you can ask your doctor or read the literature on the subject.

Whole grains and fiber should be present in the diet of any person. Healthy man can eat white rice without problems, while a person with diabetes is not recommended to do this. To prevent blood sugar from rising, you need to eat the brown sprouted form of this product. It is also useful to add beans to such rice.

Lowering sugar to normal in diabetes

People with this type of ailment need constant monitoring by specialists. How to lower blood sugar to normal in diabetes? This can be done in many ways.

1. Medication. These drugs are prescribed by a doctor. They are taken either orally or by injection, depending on the type of disease.

2. Home remedies. It can be various teas prepared by yourself, for example, from blueberry leaves or dandelion roots; decoctions of herbs that help reduce sugar. Also reception a small amount cinnamon daily helps to achieve the desired result. The use of onion and garlic both boiled and raw, cabbage and beet juice is useful for lowering blood glucose. All of the listed home remedies contain inulin, which plays leading role in normalization carbohydrate metabolism. It is impossible to unequivocally state which product lowers blood sugar. Each of the above products helps fight diabetes.

3. Dieting. It is necessary to organize nutrition so that foods containing fats and carbohydrates do not enter the body, exclude from the diet White bread, sweets, potatoes, soda water, alcoholic drinks; eat foods that lower sugar. Do not neglect radish, cabbage, radish, eggplant, pumpkin and other vegetables. Sweets can be substituted natural sweeteners, for example, honey, fructose, sorbitol. You need to remember which foods lower blood sugar levels, and strictly adhere to the recommended diet.

Products that lower sugar

8. Dishes from legumes. Eating peas, lentils and beans helps lower sugar.

9. Strawberries. A berry picked in season, and not bought in the dead of winter in a supermarket, is really useful. Contains fiber, antioxidants, vitamin C.

10. Jerusalem artichoke. Useful tubers eaten raw. Contains insulin and fructose. It is one of the most recommended for diabetics.

11. Garlic. It regulates and normalizes the functioning of the pancreas. This increases the production of insulin.

In this list, you can add products such as eggs, milk and dairy products, buckwheat.

Sugar Free Products

By carefully studying the table of glycemic indexes, you can find out which foods do not contain sugar. These include: seafood, fish, cheeses, meat. This type includes durum wheat pasta. But they contain a small amount of complex polysaccharides, which are very slowly absorbed by the body and do no harm.

So, having this chronic illness, you need to remember that carefully selected foods should be eaten. They will help to effectively deal with such serious illness. Under the constant supervision of physicians and the patients themselves is blood sugar in diabetes. What products lower, how to use them correctly - a person can get this information from the attending physician.

26/05/2017 02:26

Blood sugar is one of the substances that ensure the vital activity of the body. Taking this or that food, we can purposefully change its level.

Modern diets are high in easily digestible carbohydrates. A regular excess of these foods in the diet leads to frequent and prolonged increases in blood sugar, hard work of the pancreas and, over time, to the development of diabetes.

What is the glycemic index and how do foods differ

according to his level?

The glycemic index (GI) shows how different foods change blood sugar. It compares the body's response to certain product with his reaction to the use of glucose, her GI is 100. The remaining products have an index from 0 to 100 or more.

GI is not a constant value and depends on:

• quantities and type of carbohydrates;
• Availability or lack of fiber in the product;
• way heat treatment;
• Degrees fruit ripening.

Distinguish products with:

• Low GI - not higher than 55;
• Average GI – 56-69;
• high GI - 70 and above.

High GI - in foods, after the use of which the level of glucose rises quickly. Di- and monosaccharides (sucrose, glucose, fructose) are rapidly absorbed from the intestines and cause a rapid increase in blood carbohydrates - within 10 minutes of using them.

Such products:

Low GI foods are slowly absorbed. They raise blood sugar a little. Polysaccharides (starch and others) are broken down in the intestine for a long time and therefore absorbed longer. After taking them, an increase in glucose occurs approximately in 30 minutes.

The level of carbohydrates in the blood increases after each meal. However, when normal operation body, their level should return to normal in two to three hours. Sometimes slight increase fasting blood sugar can be without diabetes, but is caused by pregnancy, inflammation, heart attack, abundant reception the day before carbohydrate food. However, any recorded episode of glucose increase must be additionally examined so as not to miss the onset of diabetes.

Properties of products with different glycemic index - table index table

Table 1. Foods with a high index (easily digestible carbohydrates)

Products with a GI of 70-100 (mono- and disaccharides) are high glycemic, they:

• Fast are absorbed and sharp increase blood sugar levels;
• Promote insulin production in short time;
• Sharp increase energy, surge of strength;
• Provide organism carbohydrates for a short time, stimulate appetite;
• Raise possibility of subcutaneous fat formation.

Table 2. Low-index foods whose carbohydrates are complex ("good")

Products with a GI below 40 (fiber and polysaccharides) are low glycemic:

• Deliver carbs all day long gradually increasing their level in the blood;
• Slightly increase insulin levels;
• Reduce load on the pancreas;
• warn obesity and diabetes;
• Provide feeling of fullness;
• Ineffective during physical exertion.

When using fruits and vegetables in the diet, it is necessary to take into account their GI. Some of them are also able to increase sugar.

Fruits and vegetables that are very common in Russia have a high GI:

• Boiled beets - 99;
• Boiled, baked, fried potatoes - 95;
• Boiled carrots - 85;
• Raisins - 65;
• Bananas - 60.

The myth of foods that lower blood sugar

Contrary to the claims of the "gods" of advertising, you can not eat anything to reduce the level of carbohydrates in the blood.Any food increases the level of sugar. A slower increase and low glucose levels can be achieved by eating low GI foods containing.

The GI of dishes also depends on the composition of the products, the methods of their preparation and the order in which they are taken:

1. Starchy foods increase their GI when heated.
2. Crushing foods increases their GI, because this way they are digested and absorbed faster.
3. The GI will decrease if vegetable oil is added. It slows down digestion and absorption of carbohydrates.
4. The sequence of food intake also affects the absorption of glucose: it is better to take foods with “slow” sugars at the beginning of a meal (cereals, meat, fish, salads), so that the “fast” carbohydrates (sweets) taken after them are absorbed more slowly. This simple trick noticeably slows down the growth of blood glucose.

The fiber myth

There is an idea that alimentary fiber reduce blood glucose. However, fiber is practically not absorbed by the body. The level of sugar when taking such products is less because its absorption slows down. Foods rich in fiber contain vitamins and water, which has no calories. It simply fills the stomach and creates a feeling of satiety. Therefore, the presence of dietary fiber and fiber in the diet prevents the rapid absorption of sugar and keeps it at a low level.

Fiber and plant fibers are found in:

• Greens;
• vegetables;
• Berries;
• Some fruits;
• Groats;
• Whole wheat flour products.

Facts about GI in different foods

1. Dairy- the basis of nutrition for the majority of the population. Their GI is 15-80. Those containing sugar have a higher index.
2. flour products have a GI of 35-100. Its level is affected by: baking powder, sweeteners, flavor enhancers.
3. GI of grain products- 20-90. They contain little fat. Carbohydrates in cereals are represented by polysaccharides, which slowly increase blood glucose. The GI level in grain products is also affected by the addition of sugar.
4. GI of confectionery – 20-90. High index most of them are also associated with the presence of sugar. They should be consumed after a meal that slows down digestion and is better before 2:00 pm.
5. Vegetables lower the GI of food slowing down the absorption of carbohydrates and the speed of digestion.
6. Fruit, which contain dietary fiber, reduce the GI.
7. Soft drinks have a GI of 15-110. For most, it is high due to sugar, and carbonation further increases the absorption of carbohydrates.
8. Foods containing fat(oils and sauces), have a GI of 15-60. Better to use vegetable oils. They have the lowest GI.
9. GI nuts- 8-30, they contain a lot of fat, are difficult to digest.

How to avoid excessive growth of blood carbohydrates:

• With irresistible needs to eat sweet try .
• Avoid sweets, especially lollipops. Use marshmallows and marmalade.
• Fill your diet with complex carbohydrates. With slow absorption of glucose, the efficiency of the pancreas increases.
• Need to eat: groats from whole grain(buckwheat, barley, oatmeal, barley, brown rice); bran; foods containing fiber, which slow down the absorption of sugar; a lot of natural vegetables (up to 2/3 daily ration).
• When eating fruits, you need to pay attention to their GI. It is better not to abuse dried fruits, bananas, apricots, grapes and eat them not on an empty stomach, but after the main meal.
• Reduce the amount of fat you eat animal origin, they need to be replaced with vegetable ones.
• Instead of regular cheese you can sometimes eat tofu, and occasionally replace your usual milk with almond, soy, rice or coconut milk.
• Choose lean meats - veal, chicken breast, turkey. When cooking poultry, you need to remove the skin.
• Most healthy meals - steam, fresh, baked, boiled. During cooking, replace animal fat with vegetable fat.
• Featured Products - beans, cabbage.
• Among the berries, blueberries are valued. It can lower blood glucose, stimulate insulin secretion and normalize pancreatic activity.
• Doctors recommend using diet garlic, onions, celery, greens, vegetable smoothies and fresh juices.
• Coffee lovers are better off changing the drink to chicory. Instead of black tea, it is better to drink herbal or green tea.
• Need to eat frequently (at least 5 times a day) and in small portions. So you protect the pancreas from overload.
• Fasting will lower blood sugar and increase hunger, but it won't do any good.
• Don't eat at the computer or in front of the TV - you will definitely eat too much, being distracted by watching programs.
• While cooking people often eat full portions - do not forget about it.
• If you feel acute hunger, try to restrain yourself. To begin with, you can eat something light and low-calorie - an apple, lettuce, a slice of pineapple, drink tea with lemon.
• Avoid stress that lead to overeating.
• Spend a lot of time in nature.
• Control blood sugar using a portable glucometer. Watch your blood pressure.

Finally

There are no products that reduce blood sugar. In order for blood glucose not to rise sharply, it is necessary to adhere to the rules healthy eating, namely: reduce the consumption of foods containing easily digestible (harmful) carbohydrates with a high GI; increase (up to 2/3 of the daily diet) the amount of food, rich in fiber and complex carbohydrates.