If you are trying to avoid sugar, that is a good idea, but sometimes this substance can be present in some products that seem harmless, such is the case of these 5 products that have hidden sugar.
In times when our favorite sweet or dessert is literally the first choice, cutting back on sugary items is definitely a major achievement. But that's only part of the challenge; the goal of not consuming sugar is not complete until we also reduce the consumption of “hidden sugars”
These sugars are called hidden sugars because they appear in the most unusual products like sauces, condiments, fresh waters and even cereals. You already know that sugar is not good for your general health and well-being. Most fructose (a type of simple sugar found in some of these products) is metabolized in the liver very quickly and is converted into fat there. Fructose, when taken in large amounts, can also cause resistance to leptin, the hormone that tells the body to stop eating.
5 grocery items that may have added sugar
Calories from added sugar should be limited to less than 10% per day. According to the US Department of Food Association guidelines for ingredient list and percentage labeling, the ingredient that weighs the most is listed first, and the ingredient that weighs the least is listed last. If you find labels like fructose or sucrose in the top three, it may be best to avoid them. Fructose and sucrose are just names for simple sugars, not a healthy alternative.
1. Fruit smoothies
Fruit smoothies are undoubtedly one of the healthiest additions you can make to your diet, but the best option will always be to prepare these smoothies at home instead of opting for the ones in the store or supermarkets.
These stakes are high in fructose and they also pulverize the fiber. Fiber helps decrease absorption and ensures there is no sugar spike. Fiber content can raise your sugar levels. If you are going to buy smoothies, make sure they are a good mixture of vegetables and fruits, without additives and better yet, that they are prepared at the moment.
2. Breakfast cereals
Have you been eating cereal for breakfast a lot? One suggestion would be that you go back and reread the label. Many cereals, and especially the brightly colored, sweet-tasting cereals available in supermarkets, are loaded with added sugars. In that case it is better to opt for whole grains that are not sweet and see their label; Pair them with seasonal fruits if they're too bland for your taste.
3. Sauces and condiments
Condiments that include sweeteners, ketchup, marinara sauce, barbecue sauce, mayonnaise, and soy sauce, among others, are often full of hidden sugars. These seasonings generally have a high amount of sugar and sodium to preserve them for a longer period.
4. Drinks like iced teas and juices
Sugary drinks like sodas, juices, and sweet teas also contain fructose. These drinks not only add calories but also intensify your cravings right after you drink them. Fruits are packed with natural sugar and turning them into a juice makes their sugar content more concentrated. A good part of the fiber is also lost in the process.
Not only is white bread fattening, but some of the brown bread variants also have traces of refined sugar. However, it is not an uncommon practice to add some added sugars during processing.
You have to instill the habit of reading labels carefully, there is no need to eat processed foods, if you do it from time to time, make sure you have read the labels well. You should check its fructose and sucrose content. Eat fresh and seasonal fruits. Include more whole grains in your diet. Taking this care will only take a few minutes but it can make a big difference.
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