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Sugar is probably the most pervasive ingredient in our diets. Though it's relatively easy to detect in candies, desserts, and soft drinks, most of us fail to recognize the sugars hiding in seemingly healthy or savory foods. Consuming too much sugar leads to weight gain, energy crashes, and even long-term health problems such as diabetes and heart disease. Let's take a closer look at where these hidden sugars are hiding and how you can cut back.
The Problem with Hidden Sugars
Most hidden sugars sneak onto food labels with clever aliases. They might be added for flavor, as preservatives, or to alter the texture of food. The problem is, overconsumption of sugar can lead to significant health problems, and people unknowingly eat much more sugar than they believe.
Added sugars should contain no more than 10 percent of your calories daily, added to that an even lower figure, less than 5% would be healthier. For example, for adults this means: not more than 25 grams, that's 6 teaspoons of additional sugars per day.
Common Foods with Hidden Sugars
Here are some surprising sources of added sugar:
1. Breakfast Cereals and Granola Bars
Many cereals and granola bars that are labeled "healthy" are full of sugar. Look for words like "honey," "brown rice syrup," or "evaporated cane juice."
What to do: Choose for unsweetened or low-sugar options and add natural sweetness with fresh fruit.
2. Flavored Yogurts
Yogurt is often considered a healthy snack, but flavored varieties can contain as much sugar as a dessert.
What to Do: Choose plain yogurt and add your own sweetness with fresh fruit or a drizzle of honey.
3. Condiments and Sauces
Ketchup, barbecue sauce, salad dressings, and pasta sauces can be surprisingly high in sugar. A tablespoon of ketchup, for example, can contain as much as 4 grams of sugar.
What to Do: Seek out low-sugar or no-added-sugar versions, or make your own condiments at home.
4. Beverages
Sugary drinks are an obvious offender, but the sugars can be hidden in fruit juices, flavored waters, and bottled iced teas. Even "all-natural" juices can have as much sugar as a soda.
What to Do: Stick to water, herbal teas, or sparkling water with a splash of fresh lemon or lime.
5. Bread and Baked Goods
Even whole-grain breads may include added sugars for flavor and texture. Muffins, bagels, and other baked goods often have hidden sugar as well.
What to Do: Read labels carefully and choose breads with minimal sugar content.
6. Processed Snacks
Crackers, chips, and pretzels seem savory, but many brands include sugar to enhance flavor.
What to Do: Select minimally processed snacks or make your own at home.
7. Canned and Packaged Foods
Canned soups, baked beans, and instant noodles all often contain added sugars to give them a bit of taste and preserve shelf life.
What To Do: Stick with fresh or homemade versions or check labels for low sugar alternatives.
8. Plant-Based Milk Alternatives
Most almond, soy, and oat milks contain added sugars-even if they say "original."
What To Do: Choose unsweetened options to avoid the extra sugar.
How to Spot Hidden Sugars on Labels
Sugar goes by many names.
Here are some of the more common ones to look out for:
1.High-fructose corn syrup
2.Cane sugar or cane juice
3.Maltose
4.Dextrose
5.Sucrose
6.Agave nectar
7.Maple syrup
8.Honey
When scanning labels, look for the "added sugars" line within the total carbohydrates. Ingredients are listed by weight, so if sugar (or any of its pseudonyms) is close to the top, the product probably contains a lot.
Tips for Reducing Sugar Intake
1.Cook at Home: One can control how much sugar one consumes by merely cooking the food at home.
2.Choose Whole Foods: One should stick to whole fruits, vegetables, lean proteins, and whole grains. Natural sources contain little to no added sugars.
3.Reduce Packaged Foods: Processed and packaged foods contain added sugars in unsuspecting areas.
4.Gradually Reduce Sweetness: Limit your tastes to lesser sugar intake by gradually cutting on it.
5. Hydrate Wisely: Replace sugary drinks with water, herbal teas, or infused waters.
Final Thoughts
Cutting out hidden sugars from your diet can be one of the most significant steps you'll ever take to improve your health. Being vigilant about what you eat and discovering how to spot hidden sugars means you can make more informed choices about your overall health. Remember, tiny changes can have big effects when added up over time.
