Carbohydrates are digested by converting into simple sugars called glucose, galactose and fructose in our body. However, the sugars that are considered harmful are not sugars, but the add-on sugars that are added later during the production or processing. For example; such as pastries, cakes, cookies, jam, etc., which are added to the food or added to the ready-to-pack products.
You should stay away from sugary drinks such as prepared juices or cola and soda. Instead of these drinks, you should prefer water, mineral water, buttermilk or juices.
Sauces such as ketchup, mayonnaise, ready-made pomegranate syrup, barbecue sauce and other prepared sauces are high in sugar content. You should reduce the consumption of these sauces and chili peppers, sumac, thyme and so on. You should try flavoring with spices.
Products such as fruit yoghurt, fruit milk, fruit cereals, which are sold in grocery stores, are ready-made products with a high sugar content. Instead of using these products, you can consume fruits with yogurt or milk in a blender or mix dried fruits with plain oatmeal.
You should stay away from ready-made diet products.
You should consume beverages such as tea and coffee without sugar. If you have the habit of consuming these drinks with sugar, it is useful to try to reduce the number of sugar.
Finally; Even in the packaged products you do not expect the add-on sugar can be found, you should thoroughly examine the labels of the products you receive. Candy, glucose syrup, corn syrup, high fructose corn syrup, dextrose, fructose, grape juice concentrate, apple juice concentrate, maltodextrin as names indicate sugar add.