What are the hidden sugars in packaged foods?
This comprehensive guide will help you identify hidden sugars on packaged food. I am a licensed dietician and clinical nutritionist. My goal is to guide you through the confusing world of ingredients and food labels. This guide will explore the subject of hidden sugars. We'll discuss their importance, provide examples and offer additional tips. You'll have the information you need by the end of the article to make better, healthier choices.
It is important to recognize hidden sugars
It is important to maintain a healthy eating plan by understanding how to identify hidden sugars. Sugar intake is linked to type 2 diabetes and heart disease. Many people are unaware of these health risks and consume large amounts sugar every day due to the fact that it is disguised on labels. According to a study in The Journal of the Academy of Nutrition and Dietetics, 74% of packaged food contains added sugars. Learning how to recognize these hidden sugars will have a significant impact on your overall health.
Important Points for Getting Started
It's crucial to know that sugar doesn't have to be bad. A balanced diet includes natural sugars from fruits and milk. The concern is with sugars that are added to foods or those which come in free form. The American Heart Association recommends that women limit added sugars intake to six teaspoons a day, while men should stick to nine. It's important to understand food labels to follow these guidelines.
Identifying Hidden Sugars: Examples
- High-Fructose Corn Syrup (HFCS): Found in fruit drinks and sodas. This is often associated with obesity and diabetes.
- Dextrose A type of corn sugar that is used for baked goods, snacks and sweets.
- Maltose : Found mainly in packaged breads, beer and cereals. It is noted for its sweetness.
- Table sugar: This is also known as Sucrose and it's often used for baking and cooking.
- Honey Although it is natural, honey behaves like sugar and should only be consumed moderately.
- Agave Nactar: Although marketed as an alternative to sugar, the agave nectar contains a lot of fructose.
- Molasses - Another form of sugar, used in baking and cookies.
- Concentrated Fruit Juice: These concentrates, which are often found in food labeled "fruit-flavored", are sugar.
- Evaporated cane juice: Is just another name for sugar, and it is often found in organic foods.
- Brown Rice syrup: This brown rice syrup, which is often found in healthy foods and other products that are high in sugars, can be a hidden source.
Other Tips
You can avoid hidden sugars by knowing how to pronounce sugar. As much as you can, stick to natural foods. Processed foods are often loaded with sugar. Avoid "fat-free", "low-fat", or similar labels. These products may replace the fat in these foods with sugar. Make water your preferred drink and avoid fruit juices or sodas.
Conclusion
It is important to be able to identify hidden sugars within packaged food in order for you maintain a healthy diet. Understanding the names for sugar and adhering our recommended guidelines will help you make food choices aligned with your goals. It's important to remember that it is not necessary to eliminate all sugars, but simply being conscious of the amount you consume so you can make informed decisions.
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