What are the most common hidden sources of sugar in your diet?
We'll be examining the hidden sugars that are in many of our foods today. This is a subject that has gained more attention in recent years as people become more aware of how sugar affects their health. This discussion will cover the benefits of finding hidden sources of added sugars, tips on how to reduce sugar consumption, foods with high sugar content, as well as other helpful information.
The importance of finding hidden sources of sugar
It is important to know where the sugar in your food comes from. First, sugar is associated with a variety of health problems, including obesity, diabetes type 2, heart disease and certain cancers. According to a study in JAMA Internal Medicine, people who consume 17-21% calories as added sugar have a higher chance of developing cardiovascular disease. It's important to be aware not only of obvious sugar sources, but of those that are less apparent.
Starting Out: Things to Watch for
Read the labels of your food carefully. Sugar is known by a variety of names, including glucose, fructose and maltose. The American Heart Association recommends that women limit sugar intake to 6 teaspoons a day. For men, this limit should be 9 teaspoons. Look out for products that claim to be sugar-free, but may contain similar sweeteners.
The Hidden Sugar Sources
- Sugar can be added to bread, even if it is whole grain.
- Yogurts: Many flavoured yogurts have high sugar contents.
- Fruit Juices: Although they are marketed as being healthy, most fruit juices contain added sugars.
- Pasta Sauce: Many commercial pasta sauces contain hidden sugars.
- Salad Dressings: Salad dressings are often sweetened, especially low-fat versions, to enhance flavor.
- Granola Bars - While they might seem healthy, many of these bars contain added sugars.
- Can Soups: Sugar can be added to canned soups in order to improve the flavor.
- Sugary breakfast cereals can even be found in those marketed as healthy.
- Sugar is often added to instant oatmeal.
- Sugar in Energy Drinks.
Other Tips
Consider adding more whole food to your diet. These foods are lower in sugar, and they also contain essential nutrients. Try using honey, maple syrup or other natural sweeteners in small amounts instead of refined white sugar. Exercise helps to burn excess sugar and improve insulin sensitivity.
Conclusion
Understanding the hidden sources of sugar is a key step in improving our health. Not only should you limit the obvious sources of sugar, but also be aware of other less visible ones. We can reduce our sugar consumption by making better food choices, and adopting healthier habits.
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