Monosaccharide is the term for single sugar carbohydrate units that are chemically considered the simplest form of sugar. Monosaccharides, which are found in commonly eaten foods, can form the foundation of double sugar carbohydrates, known as disaccharides. Glucose, or dextrose, fructose and galactose are monosaccharides found in healthy foods such as fruits, vegetables and dairy products. However, most processed and refined foods such as candy, sodas and various junk foods also contain monosaccharides, which are not optimal for healthy nutrition. Reducing your monosaccharide intake involves knowing about the types of sugars and carbohydrates contained in the foods you eat.
Step 1
Stay away from the center aisles of the grocery store. The majority of your monosaccharide-containing foods are placed in packages toward the center of the market. Foods on the perimeter, however, are generally fresh or raw and have no added sugars. Packaged foods are not always avoidable, but using fresh foods as opposed to canned or frozen can greatly reduce your fructose and glucose intake.
Step 2
Drink water and naturally sweetened beverages. Carbonated sodas, sugary instant fruit-flavored drinks and fruit cocktail mixes, contain high-fructose corn syrup and monosaccharides. Opt for distilled water or 100 percent fruit juice that is labeled "no sugar added."
Step 3
Limit your dairy intake. Galactose, one of the monosaccharides, is found in cheese, creams and milk. Dairy is important to your diet, however, limiting your portions of cheese or choosing low-fat milk can reduce the amount of monosaccharides you consume.
Step 4
Curb your sweet tooth. Candy, cakes and packaged cookies are notorious for containing monosaccharides. Limit your sweet treat consumption to once a week instead of daily. Snack on fruits containing healthier simple sugars to curb your craving. Consult your physician for recommendations concerning sweet treat intake if you have diabetes or medical conditions related to sugar metabolization.
Step 5
Eat more complex carbohydrates. Complex carbohydrates or starchy foods, contain three or more sugars, which last longer in your body. Sustained energy from complex sugars helps replenish your body and reduces the sugar crash caused by monosaccharides. Eat legumes, whole-grain breads and salads for healthy nutrition and reducing simple sugars.
Tips and Warnings
- Avoid sugar filled cereals and opt for whole grain or bran cereals.
- Eating too many monosaccharides can cause a sugar crash.
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