Keep in mind we're jumping to the end of the chapter on Sugars and Sweeteners going straight into the bullet-point summary. This means skipping the "why" behind some things.
Sweeteners: What the heck should I eat?*Fresh, pureed fruit or fruit juice
*Molasses
*Organic palm sugar
*Date sugar
*Coconut sugar
*Monk fruit
*Organic maple syrup
*Honey (use the Ethical Consumer Guide)
*Stevia, sparingly (only brands certified by the Rainforest Alliance)
*Erythritol, also sparingly, although new data suggest it causes weight-gain.
Sweeteners: What the heck should I avoid?*Artificial sweeteners of all kinds
*Sugary beverages
*High-fructose corn syrup or any ingredient with the word syrup in its name (except for pure organic maple syrup)
*Any foods with sweeteners that purport to be "all natural." The big offenders are agave syrup, corn syrup, sugarcane, evaporated cane juice, and brown rice syrup.
*Packaged foods that contain added sugar or other unnecessary sweeteners, such as yogurt, tomato sauce, bread, ketchup, candy, soups, breakfast cereals, granola, salad dressings,
and countless other processed foods. If it has a long ingredients list, or additives with the suffix "-ose," that's usually a sign there's sugar hiding in it.
*Refined white sugar
*Brown sugar
*Aspartame, also sold as NutraSweet or Equal
*Sucralose, sold as Splenda
*Saccharin, contained in Sweet'NLow
*Acesulfame potassium, contained in Equal
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The Quiz
Vegetables:True or False?
1) Alfalfa sprouts are a health food.
2) Potatoes contain complex carbs, which are better for you than simple carbs like sugar.
3) The benefits of organic vegetables are overstates because studies show they're no healthier than conventionally grown food.
4) White button mushrooms are relatively low in nutrition.
5) Tomatoes can create inflammation in the body.
6) Arugula is just another kind of lettuce, like iceberg.
7) Some of the most nutritious vegetables are weird ones, like seaweed.
