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Sweetners, & Sweet Substitutes
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Naturally occurring sugars are those found in foods like milk products (lactose) and fruits (fructose). Refined sugars include honey, maple syrup, and table sugar. Most sugars have a low to moderate ranking on the glycemic index. Table sugar (sucrose) has a moderate ranking and can be included as part of an occasional treat or as an ingredient in baking.
However, sugar is the number one additive to our food supply. The typical person eats approximately 32 teaspoons of added sugar a day. Some high fructose corn syrup will be added even to products using sugar substitutes. Read and compare labels and choose wisely.
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| Jams, Jellies, & Fruit Spreads |
Portion |
Total
Carbs (g) |
Total
Sugar (g) |
Total
Fats (g) |
Recmmd. |
| Fruit butter, apple |
1 Tbsp |
8 |
6 |
0 |
Avoid |
| Fruit spreads, 100% fruit |
1 Tbsp |
11 |
8 |
6 |
Avoid |
| Jam or jelly, light |
1 Tbsp |
9 |
7 |
0 |
Avoid |
| Jam or jelly, regular |
1 Tbsp |
14 |
10 |
0 |
Avoid |
| Marmalade, orange |
1 Tbsp |
13 |
12 |
0 |
Avoid |
| Preserves, reduced-sugar |
1 Tbsp |
9 |
7 |
0 |
Avoid |
| Preserves, regular |
1 Tbsp |
13 |
12 |
0 |
Avoid |
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