Non-Dairy & Sugar Free Foods

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Non-Dairy & Sugar Free Foods And its Health Benefits :

Non-Dairy & Sugar Free Foods And its Health Benefits Submitted by Stephy Maria Sebastian S 4 FST MACFAST

Sugar free foods:

Sugar free foods Here, the word ‘free’ implies that you can eat more foods without raising blood sugar or adding extra calories. The purpose of the sugar free diet is to avoid unnecessary calories induded by the use of simple sugar containig foods. Thus cane sugar which commonly used in processed foods is the best avoided.

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So, Sugar free foods should be chooses as follows: naturally sweet foods natural sugar substitutes No- calorie sweeteners Foods containing sugar alcohols No sugar added foods

naturally sweet foods:

naturally sweet foods Ripe fresh fruits are considered as the naturally sweet foods they are relatively low in calories and also nutrient dense Seasonal fruit such as melons ,grapes, figs, apricots, apples, citrus fruits etc… This fruit are not available throughout the year so the fruit must be canned in their own juice without the addition of sugar. Dried fruit are a good high calorie snack food because their water content has been removed, so they are highly energy rich.

Natural sugar substitute:

Natural sugar substitute Made from fruits, herbs and grains, they containing lots of vitamin and nutrients. They don’t have any after taste or unpleasant flavours like artificial sweetners . Liquid fruit sweetners made from concentrated fruit juices and are a good substitute for sugar and honey in cooking. These syrups are sweeter than sugars and have high calroies . Eg ; agave cactus nectar, stevia ( calorie free sweetner ) etc…

No- calorie sweetner :

No- calorie sweetner Artificial sweetners add sweetness to food without adding calories. They are poorly suited for use in large quantities such as baking or making deserts. They give a specific after taste. Eg ; saccharin, aspartame, sucralose etc…

Foods containing sugar alcohols:

Foods containing sugar alcohols Sugar alcohols are neither sugar nor alcohol. They resemble both sugar and alcohol & are used to add sweetness as well as bulk & texture to foods. They provide sugar like flavor but provide less calories than sugar. Their calories range from 1 1/2 to 3 calories compared to 4 calories in case of sucrose & other sugars. The negative effects of over consumption of these alcohols is they cause bloating, diarrhea.

No- sugar added foods :

No- sugar added foods This means no additional sugar was added to food during processing & contains no high – sugar ingredients such as high fructose corn syrup. But the foods might still contain a significant number of carbohydrates, which can raise blood sugar.

Health benefits of sugar free foods:

Health benefits of sugar free foods They helps to maintain the body energy. Fruit containing fiber helps slow down the release of sugar during digestion. Corn syrups, glucose &table sugar are the examples of bad sugars they will increase blood sugar level. So cut these sugar from our diet. One of the most beneficial results of cutting these sugar from our diet will control body weight.

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One of the main reason for obeseity is over consumption of bad sugars, specifically glucose which gives you energy but bulk of that energy should leads to complex CHOs so the body tries to compensate by storing the extra glucose later as fat. Sugar free foods play a major role in diabetes diet. Diabetes is dangerous diseases if it left unregulated. And it may causes vision problems and other complications if you have diabetes. If you are reducing your sugar intake the chance for diabetes will be less in the furture .

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And other positive effect of sugar free foods is helps with oral health. Some of the bacteria are responsible for tooth decay, gum disease and other mouth related problems. So brush teeth every time when we eat something. Not eating sugar is one of the best things that you could do for your oral health.

Non dairy foods:

Non dairy foods Non dairy definitely doesn't mean that the product is milk free. FDA regulations specifically allow the use of caseinates ( milk protein) in non dairy products. Non dairy is commonly used on coffee creamers which are made from caseinate .

Non dairy foods are categorized into::

Non dairy foods are categorized into: Fruits & vegetables Nuts, seeds & beans Whole grains Fish & sea foods Poultry & eggs oils

Fruits & vegetables:

Fruits & vegetables As a category of non dairy foods, fruits and vegetables have beneficial effects on the heart and major systems of the body. It help fight disease & maintain overall health. Some vegetables include okra, green peas, cabbage, celery, broccoli, asparagus, spinach and lettuce. Fruits include grapes, apples, lemons, bananas, peaches and berries.

Nuts, seeds & beans:

Nuts, seeds & beans Alpha – linolenic acid and omega -3 is naturally found in the oils of nuts & seeds. Consuming these high-in-fiber foods is good for health. Walnuts, almonds, sesame seeds, pumpkin seeds, peanuts, white beans, lentils and black beans are some examples of these foods.

Whole Grains :

Whole Grains "Whole grains contains all the essential parts and naturally-occurring nutrients of the entire grain. whole grains include oats,, barley, rye, bulgur wheat, buckwheat, cracked wheat, millet, popcorn etc. Whole grain foods are prepared as individual foods or a combination of several whole grain foods, as in breads and fortified cereals.

Fish and Seafood :

Fish and Seafood As a non-dairy food category, fish contain the omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are needs for cell membrane functions, circulatory system support and disease control. Fish, such as pink salmon, tilapia, sea bass, blue fish and rainbow trout are non-dairy foods. Seafood such as clams, shrimp, lobster, oysters, crabs are also non-dairy foods.

Poultry and Eggs :

Poultry and Eggs Poultry and eggs are non-dairy foods Poultry includes chicken, duck, turkey and their eggs.

Oils :

Oils Oils that are regarded as "good" fats are from non-dairy foods. "The 'good' fats -- monounsaturated and polyunsaturated fats –which helps to lower disease risk. Vegetable oils contain omega-3 fatty acids, namely alpha- linolenic acid (ALA), which the body uses for energy. Some types of these oils include olive oil, sesame oil, grape seed oil, walnut oil, safflower oil and flaxseed oil.

Health benefits of non dairy foods:

Health benefits of non dairy foods Dairy allergy is the No. 1 food allergy in children So Dairy avoidance is required. Health benefits of non dairy diet provide the sources of vitamins from fortified milk products, such as vit A &D. Careful replacement of nutrients from non-dairy sources like soy ensures health and nutrition for people allergic to dairy. Another health benefit of a non-dairy diet increases the amounts of fruits and vegetables included in the diet. Vegetables like broccoli and fruit products like oranges provide calcium.

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Thank you

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