The Dangers of Hidden Sugars: How to Spot and Avoid Added Sweeteners
Sugar has long been a staple of the modern diet, but excessive consumption can lead to a range of health problems, including obesity, type 2 diabetes and heart disease. While it’s easy to identify sugar in obvious sources like candy and soft drinks, hidden sugars can be lurking in many unexpected foods and drinks. In this article, we’ll explore the dangers of hidden sugars and provide valuable tips on how to spot and avoid added sweeteners.
Dangers of excessive sugar consumption
It’s no secret that excessive sugar intake can lead to a wide range of health problems. According to the World Health Organization, consuming too much sugar can lead to obesity, tooth decay, and an increased risk of heart disease and type 2 diabetes. The average American consumes more than 17 teaspoons of added sugars daily, far more than the recommended limit of 6 teaspoons for women and 9 teaspoons for men.
Common sources of hidden sugars
Many people are surprised to learn that sugar can be hiding in a wide range of foods and drinks, including those often marketed as “healthy” or “low-fat.” Some common sources of hidden sugars include:
- Yogurt: Flavored yogurt can contain up to 6 teaspoons of added sugars per serving.
- Granola bars: Many granola bars are packed with added sweeteners, sometimes as much as a candy bar.
- Sauces and condiments: Ketchup, barbecue sauce, and salad dressings often contain added sugars.
- Processed foods: Packaged snacks, frozen meals, and canned goods often contain hidden sugars to enhance flavor.
How to discover hidden sugars
Detecting hidden sugars can be difficult, because they often have names that aren’t immediately recognizable as sugar. Some common nicknames for added sweeteners include:
- High fructose corn syrup
- Agave nectar
- Rice drink
- Dextrose
- Corn syrup solids
Read food labels
One of the most effective ways to discover hidden sugars is to read food labels carefully. Ingredients are listed by weight, so if sugar appears near the beginning of the list, it’s a good indicator that the product contains a significant amount of added sweeteners. Look for any of the above-mentioned nicknames for sugar, as well as words ending in “ose,” such as fructose, glucose, and sucrose.
How to avoid hidden sugars
While avoiding hidden sugars may seem difficult, it is possible with the right strategies. Here are some tips for reducing your intake of added sweeteners:
- Choose whole foods: Choose whole fruits and vegetables, lean proteins, and whole grains, which are naturally low in added sugars.
- Prepare meals at home: Cooking your own meals allows you to precisely control what goes into your food, reducing the risk of hidden sugars.
- Drink water: Instead of sugary drinks, choose water, unsweetened tea, or black coffee.
- Pay attention to serving sizes: Even foods that are naturally high in sugar, such as fruits, should be eaten in moderation.
Case study: Effect of reducing added sugars
A 2016 study published in the journal Obesity examined the effects of reducing added sugars on the metabolic health of participants. The study found that when participants limited their added sugar intake to less than 10% of daily calories, they experienced significant reductions in body weight, blood pressure and cholesterol levels.
summary
Hidden sugars can pose serious risks to our health, but with vigilance and knowledge, they can be avoided. By learning about common sources and nicknames for added sweeteners, reading food labels, and making informed food choices, we can control our sugar intake and reduce our risk of obesity, diabetes, and heart disease. The benefits of reducing added sugars are significant, as evidenced by the positive results shown by the 2016 Obesity Study. By paying attention to what we eat and making conscious decisions, we can protect our health and well-being for years to come.