Can you solve this riddle? I'm invisible, I taste sweet, but I'm scary. What am I?
Hidden sugars!
These sneaky ones are present in many of the packaged foods we consume on a regular basis, contributing to a variety of health issues. According to the World Health Organisation, excessive sugar consumption is associated with an increase in obesity, type 2 diabetes, and heart disease worldwide. Surprisingly, the Indians are the biggest packaged food consumers in the world even though we prefer “Ghar ka khana”, ironic isn’t it? A study by the George Institute for Global Health, which analyzed 400,000 products worldwide, revealed a shocking truth. Indian packaged foods ranked as the worst globally, all of them comes with excessive sugar, salt, saturated fats, and calories that are significantly above the recommended amount. (1)
There is clearly a difference between “Ghar ka khana” (home-cooked food) and “Ghar pe khana” (food eaten at home).
Hidden sugars pose a more insidious harm, undermining your health without your knowledge. These sugars are frequently camouflaged with different names and found in meals that do not taste extremely sweet. They can be found in common foods such as salad dressings, pasta sauces, and whole-grain breads. Understanding and detecting these hidden sugars is critical for anyone attempting to maintain a balanced diet and lifestyle.
Hidden sugars are added sugars that are not readily obvious to consumers. They are commonly found in processed and packaged goods under several names such as high fructose corn syrup, cane juice, dextrose, and others. They are frequently used for increasing flavour and shelf life. While we might expect sweet snacks or desserts to be heavy in sugar, hidden sugars can also be present in healthful meals like yoghurt and granola bars. The WHO recommends that added sugars account for less than 10% of your total daily energy consumption. Ideally, decreasing this to less than 5%—about 25 grams (6 teaspoons) per day—provides significant health benefits. (2)
Different Names for Sugar
To properly detect hidden sugars, it is critical to understand their many names. Some common ones are:
- Sucrose
- Fructose
- Glucose
- Dextrose
- Maltose
- Lactose
- Malt syrup
- Corn syrup
These substances can appear in a variety of processed foods, adding to your daily sugar intake. (3)
Why Hidden Sugars are a Problem and Their Impact on Health
Consuming too much sugar can contribute to several health concerns, including:
- Weight Gain: Excess sugar converts to fat in the body. This leads to obesity. This increases the chance of developing illnesses such as metabolic syndrome, which is linked to heart disease and diabetes.
- Type 2 Diabetes: Consuming a lot of sugar increases the chance of developing insulin resistance, a precursor to type 2 diabetes. The pancreas must work harder to create more insulin, eventually leading to tiredness.
- Heart Disease: Sugar causes inflammation and high blood pressure, both of which are risk factors for cardiovascular disease. According to studies, high-sugar diets increase the risk of dying from heart disease.
- Dental Problems: Sugar is a known cause of cavities and tooth decay. It feeds the dangerous bacteria in your mouth, causing plaque buildup and ultimately tooth disease.
Sugar And Your Mood
Have you ever experienced a quick energy slump after eating anything sugary? Sugar causes blood sugar to rise and crash, resulting in mood swings and irritation. Consistent excessive sugar consumption has also been linked to an increased risk of sadness and anxiety.
Identifying the Hidden Sugars in Your Diet
Reading Labels
To prevent hidden sugars, begin by reading food labels carefully. The food authorities compel manufacturers to include added sugars on nutrition labels, making it easier to monitor your intake. Look for the "total sugars" and "added sugars" sections to find out how much sugar is in a product.
Common foods with hidden sugars
- Yoghurt: Many flavoured yoghurts include a high sugar concentration. Choose plain yoghurt and add delicious fruits to boost flavour without extra sugar.
- Granola bars: These are often marketed as healthful snacks, however, they can be high in sugar. Choose bars made with nuts and seeds that do not contain added sugar.
- Smoothies: Pre-made versions may contain sugars and syrups. Make your own at home by combining whole fruits and unsweetened milk or yoghurt.
- Ketchup and barbecue sauce frequently have additional sugars. Consider creating your own or using products with little or no added sugar.
- Sugar is used in several bread variations to enhance the flavour. Look for whole-grain choices that contain no added sweeteners.
Making healthier choices
- Choose whole foods: Choose fruits, veggies, and whole grains. These contain natural sugars, as well as important nutrients and fibre.
- Cook at home. Preparing meals provides you control over the ingredients. To add flavour, experiment with herbs and spices rather than relying on sugar.
- Check for Unsweetened Options: Purchase items labelled "unsweetened" or "no added sugar." This is especially crucial for foods like nut butter and plant-based milk.
- Choose herbal remedies: Ayurveda has gifted humanity a boon of herbal medicine that has the power to heal enormous ailments. From such divine herbs, vanadey has crafted Diabetes tea that is all for maintaining blood sugar levels with the power of Cinnamon, Moringa, Gymnema, Karela (Bitter melon) and Ginger, which not only helps boost insulin sensitivity but also reduces the high blood sugar levels.
To reduce sugar intake, start small
Reducing sugar doesn't have to be difficult. Begin by reducing conspicuous sugary snacks such as sweets and soda. Gradually lower the amount of sugar in your coffee or tea.
Swap and substitute natural sweeteners. Use honey or maple syrup in moderation. Remember that they are still considered added sugars while having certain nutritional benefits.
Fruits: Fruits provide natural sugars that will satisfy your sweet tooth. Dates, bananas, and apples can be used as natural sweeteners.
Spices: Cinnamon and vanilla can provide sweetness without using sugar. They are very useful for baking and frying.
Monitor Portion Sizes
Be aware of portion sizes, as even nutritious meals can contribute to sugar excess when ingested in big numbers. To assist manage portion sizes, use smaller dishes and bowls.
Benefits of Cutting Sugar:
- Improved Energy Levels: Reducing sugar can result in more consistent energy levels throughout the day, making you feel more alert and focused. Avoiding sugar crashes improves productivity and mental stability.
- Better Heart Health: Lower sugar consumption is associated with fewer risk factors for heart disease, such as high blood pressure and cholesterol levels. Cutting back on sugar also helps to minimise visceral fat around the organs.
- Weight Management: Cutting back on sugar means consuming fewer calories, which might help you maintain or lose weight. This can improve overall health and lower the risk of chronic diseases.
- Enhanced Mood: Stabilising blood sugar levels can lead to fewer mood fluctuations and a more positive outlook. This can help to relieve stress and enhance general mental health.
Long-term strategies for managing sugar intake
- Plan your meals: Planning meals ahead of time can help you avoid making impulsive choices that contribute to sugar consumption. To stay content, prepare a well-balanced diet rich in proteins, fats, and fibre.
- Educate yourself: Stay informed about nutrition and how sugar affects your health. Understanding the impact can encourage you to make better decisions. To get the most up-to-date information, follow respected health blogs, podcasts, or workshops.
Conclusion
Hidden sugars are more common than you might believe, but by staying knowledgeable and proactive, you can control your sugar intake. Making simple dietary adjustments can have a big impact on your health, from increased energy to a lower chance of chronic disease. Remember, it's all about finding a balance and making informed decisions that fit your lifestyle.
A thoughtful approach to eating will help you eliminate hidden sugars and live a healthier, more vibrant life. Take the first step today by reviewing your diet and gradually transitioning to a sugar-free lifestyle. Your body will thank you for it!
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