Evening Edge

Q: I'm trying to reduce the sugar in my diet to keep my blood sugar levels in check. Should I give up orange juice?

DON GALLAGHER, Ontario, Canada

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A: It's smart to count carbohydrates to keep your blood sugar levels in a healthy range, but you don't have to give up orange juice.

In the book "16 Myths of a Diabetic Diet" (American Diabetes Association, $14.95), the authors note that the most common myth about blood sugar control is that you have to give up all foods that contain sugar. Foods contain naturally occurring sugar (like orange juice) and added sugar (for example, ketchup contains 4 grams of sugar in each tablespoon), but it is the total amount of carbohydrates that affect blood sugar more than the sugar in a specific food.

The key is to consume carbohydrates in moderation and as part of your total nutrition intake. An 8-ounce serving of orange juice contains about 22 grams of sugar and 27 grams of carbohydrates, but also provides important minerals such as potassium and magnesium, that help control blood pressure, and vitamins C and folic acid. One glass of orange juice contains more than 100 percent of your daily need for vitamin C — an important nutrient for immune function. To get even more nutrients, choose calcium-fortified juice to sneak in the extra bone-preserving nutrients calcium and vitamin D.

Reducing carbohydrates and sugar in desserts is a good idea because there aren't a lot of healthful nutrients in cookies, cakes, pies and candy. So choose smart by reading food labels to know the carbohydrates in each serving while checking out what other nutrients are provided.

Q: I know that rice is a gluten-free food, but a rice bowl with soy or tamari sauces might contain gluten. How can consumers know if these sauces contain gluten?

NAOMI MANZELLA, Silver Spring, Md.

A: Soy and tamari sauces are often processed with preservatives or modified food starches, which are hidden sources of the protein gluten that trigger the symptoms of the disorder called celiac disease or gluten-sensitive enteropathy. Look for a sauce labeled as "gluten-free," but when in doubt, call the manufacturer (contact information should be found on the label) to make sure that the product is really gluten-free. For some good information of gluten-free diets, visit digestive.niddk.nih.gov/ddiseases/pubs/celiac/index.htm and learn more about the latest guidelines on foods that are allowed on this type of diet.