I feel like this is the second hardest section, next to Grains. Sugars are in practically everything, from gums, to sports drinks, to gluten-free products, to even some recipes… everywhere. Thankfully, there are a few sugars that are okay to have. This is not a sugar-free diet!
If you’re questioning a certain sugar (especially those ending with -ol), cut it out without hesitation. It’ll save you lots of discomfort later on.
Dextrose is a great substitute for table sugar, but it changes the texture. Try substituting 1/2 the table sugar in a recipe for dextrose and see how it goes.
Acesulfam K (Sweet One, Ace-K)
Aspartame* (Nutrasweet, Equal)
dextrose* (corn sugar, glucose)
saccharine (Sweet n’ Low, Sugar Twin (white or brown))
[ artificial sweeteners**
sweeteners ending in -ol** ]
barley malt syrup
brown rice syrup
maple syrup (1.5 tbsp)
sucrose (table or cane sugar)
agave syrup (fun fact: contains more fructose than HFCS)
fruit juice concentrate
high fructose corn syrup
raw sugar (Turbinado)
Artificial sweeteners are iffy. If you can have Crystal Light every so often, go for it. I find that many can’t tolerate them though.