The Many Faces of Sugar
Whether you are participating in the CVSC Lifestyle Challenge or just trying to be mindful of your sugar intake, this article from the Poliquin Group is a good refresh on how sugar effects your body, what it is exactly, and how to avoid the excess intake of this addictive, tasty stuff in all its forms.
Here is a list of some of the possible code words for 'sugar' which may appear on a label. Hint: the words 'syrup', 'sweetener', and anything ending in 'ose' can usually be assumed to be 'sugar'. If the label says 'no added sugars', it should not contain any of the following, although the food could contain naturally-occurring sugars (such as lactose in milk).AgaveNectarBarleyMalt SyrupCorn sweetenerCorn syrup, or corn syrup solidsDehydrated Cane JuiceDextrinDextroseFructoseFruit juice concentrateGlucoseHigh-fructose corn syrupHoneyInvert sugarLactoseMaltodextrinMalt syrupMaltoseMaple syrupMolassesRaw sugarRice SyrupSaccharoseSorghum or sorghum syrupSucroseSyrupTreacleTurbinadoSugarXyloseRemember, your body doesn't care what the label says, it's all just 'sugar'.
Accept that There Is No Healthy Sugar
Although added fructose may be the worst sugar because of how it slows metabolism and halts fat burning, there is NO nutritional value in any form of sugar except possibly honey. For optimal body composition, avoid ALL sugar. Be aware that “healthier” sweeteners are a myth—agave is one of the worst sweeteners because it is almost pure liquid fructose with an even higher fructose content (88 percent) than high-fructose corn syrup!
Read Is Sugar More Trouble Than It's Worth? for their 10 tips to avoid sugar for a better body composition.