Sugar goes by many names. Whether you're reading food labels or tracking your daily intake, it’s easy to overlook how much sugar you’re consuming simply because it’s name is hard to find and it is everywhere - even in sushi rice!
For women in menopause, understanding these hidden sugars is critical because sugar is the #1 culprit behind symptoms like joint pain, weight gain, and blood sugar imbalances.
Why So Many Names for Sugar?
The food industry uses various names for sugar to make products more appealing. By breaking down sugar into less recognizable forms, manufacturers can make their products seem healthier or mask the sheer amount of sugar. Different types of sugars also serve specific purposes, like adding texture, extending shelf life, or enhancing flavor.
Identifying Common and Rare Sugars:
Here’s a list of sugar names that you might find on your food labels:
- Galactose: Often found in dairy products and sugar beets, it’s a simple sugar that may sound less familiar but has the same effects on your blood sugar levels as regular sugar.
- Mannose: This is sometimes used as a sweetener in dietary supplements but can also sneak its way into foods.
- Sorbitol & Xylitol: Both sugar alcohols, commonly used as sweeteners. Xylitol is often marketed as a healthier alternative, but it still impacts blood sugar balance.
Rare Sugars:
- Ethyl Maltol: A sweet flavor enhancer often found in processed foods.
- Diastatic Malt: Used in bread making and brewing, it's another hidden source of sugar.
- Panela, Rapadura, Muscovado: These are less refined, but they are still sugar in more natural forms, offering some minerals but spiking your blood sugar just like regular white sugar.
Hidden Sugar Culprits:
The confusing part about sugar’s many names is that they often sound healthy. Terms like "malt," "syrup," or "muscovado" might make you feel like you’re eating better-quality ingredients, but they are still sugars that affect your body similarly to plain table sugar.
The Impact of Sugar on Menopause Symptoms:
Why is it so important to learn to identify these hidden sugars, especially for women in menopause?
- Joint Pain: Sugar is highly inflammatory, and women often notice that their joint pain worsens during menopause when consuming sugar. Identifying these hidden sugars can help reduce this inflammation.
- Weight Gain: Menopause already makes maintaining weight more challenging due to hormonal shifts. Hidden sugars lead to blood sugar spikes, which contribute to weight gain, particularly around the belly.
- Blood Sugar Balance: Menopause causes fluctuations in your hormones, and adding sugar to the mix exacerbates blood sugar instability, leaving you feeling fatigued and sluggish.
Natural Sweeteners: Stevia & Monk Fruit
If you’re letting go of sugar, it doesn’t mean you have to say goodbye to sweetness altogether. Alternatives like stevia and monk fruit are natural, zero-calorie sweeteners that don’t spike blood sugar or contribute to the issues caused by sugar in menopause.
- Stevia: A natural sweetener derived from the stevia plant. It's great for those wanting to avoid sugar but mindful that some dislike its aftertaste.
- Monk Fruit: Another fantastic option, monk fruit offers sweetness without any of the inflammatory or blood sugar-disrupting effects of traditional sugars.
Knowing the many names of sugar can give you a serious advantage in managing your menopause symptoms. When you can identify and avoid sugar in all its forms, you're taking a step toward balancing your blood sugar, managing your weight, and reducing inflammation and joint pain. Ultimately, you can feel more energized, in control, and symptom-free. Here's a simple list of the names of sugar. Let me know if I missed any! CHEAT SHEET SUGAR LIST