How to identify sugar hidden in food
White sugar is not a food, but a processed substance which only contributes to the organism empty calories, that is, those that do not provide us with nutrients.
The following are the harmful consequences of excessive sugar consumption:
Negative consequences of sugar consumption for health
The World Health Organization (WHO) reports that the sugar must represent less than one 10% of daily calorie intake. It even ensures that reducing it to 5%, which is equivalent to six tablespoons of sugar coffee a day, can greatly benefit the general health status of people who apply this measure to their diet.
Here some of the consequences Harmful of excessive sugar consumption:
- Subtract the calcium Of bones.
- Stimulates in excess the nervous system.
- Difficult the proper functioning of defenses.
- Accelerate the aging and deteriorates the collagen.
- It favors the appearance of cardiovascular diseases, diabetes, hypertension and certain types of cancer.
All sugar names
Many of the products we consume have sugar; although, sometimes, we are not even aware of it because manufacturers camouflage sugar under other denominations. But, it can represent the 80% of industrial products.
Therefore, it is important read and know how to correctly interpret food labeling, where the nutritional information is reflected. Next, we review the most common denominations under which sugar hides in the products we usually consume:
- Fruit juice concentrates.
- Corn sweetener
- Corn honey, dextrose.
- Cane juice.
- Cane honey
- Invert sugar
- White refined sugar, ground, powdered.
- Brown sugar: refined or integral.
All these names refer to sugars that, when broken down in the body, increase the intake of unnecessary calories.
However, not all sugars are harmful to health. It is the case of simple sugars rich in fructose that we can find in fruits and vegetables. These, beyond not being harmful to health, contribute to the proper functioning and maintenance of the central nervous system, brain and muscles.
Products you did not know that have a high sugar content
- Cereals. Although some are marketed as "low calorie", most contain camouflaged sugar among its ingredients. The best option for a nutritious, balanced and healthy breakfast is to opt for oatmeal or natural bread toast accompanied with a piece of fruit.
- Bread. This type of bread so used for the preparation of breakfast and snacks contains more sugar than any variety of bread made in a traditional way. This is because during its manufacturing process fats, sugars and additives are added to improve its flavor and texture, in addition to ensuring that it is preserved for a longer time in optimal conditions for consumption.
- Light yogurts or 0% fat. The fact that a yogurt has 0% fat does not mean that it is sugar free. In fact, these are added to return the texture and flavor that is lost by removing the fat from these "healthy" yogurts. To get an idea, a 0% fat yogurt can contain up to 4 lumps of sugar.
- Jams Jams and jams are associated with fruit. However, these are rich in sugars known as saccharose.
- Fruit juice. Fruit juices are sold in supermarkets and restaurants as healthy and refreshing alternatives to soft drinks. However, these have large amounts of sugar, sometimes camouflaged, to improve their flavor. Experts recommend consuming natural fruit or prepare fruit and vegetable juices ourselves at home.
- Sauces and dressings. Most of the sauces and dressings we consume, such as pink sauce, ketchup, mustard or mayonnaise, among others, may contain sugar in its camouflaged composition under some of the mentioned denominations. For example, the Cesar dressing, usually used as a dressing in "healthy salads", usually houses up to 7gr of sugar in its composition.
Measures to reduce and control sugar consumption
For reduce the consumption of sugar in the diet It is not enough to stop incorporating it into drinks such as coffee. In fact, as we have already said, most of the sugar we consume is camouflaged in the food we buy at the supermarket.
These are some of the measurements that we can adopt if we want to reduce sugar consumption:
- Use sweetener replacing sugar
- Increase the consumption of fruits and vegetables, and control the amounts of milk and yogurts you eat daily.
- Avoid the processed.
- Choose natural food that do not use additives, sugars or preservatives in their manufacturing process.
- Review food labels properly and make sure they do not contain large amounts of sugar under some of the denominations discussed in this article.