Have you stopped putting sugar in tea, but weight and health are still not encouraging? Modern city dwellers consume record amounts of sugar in all kinds and forms, sometimes without even knowing it. Researchers recall the top six sources of added sweetness: These foods make us overeat, hurt, and suffer, but giving up is a challenge that not everyone can handle. In this article we’ll discuss about 6 added sugar foods to avoid to excessive fat.
“Even a small amount of added sugar, well “disguised” in the most unexpected foods, can cause big problems, and not just with teeth.”
Sugar – The Reason For “Withdrawal”?
As we eat more and more sugar, nutritionists, scientists and doctors are sounding the alarm: whole nations are already suffering from obesity and related diseases. A sweet addiction is similar to a drug addiction – sugar consumption has been shown to stimulate the same areas of the brain as opiates, causing an intense sensation of pleasure that you want to experience over and over again.
Unfortunately, the human body is absolutely unable to cope with this temptation on its own – on the contrary, the use of sugar turns our metabolism into a vicious circle. “Sweet” raises blood glucose levels, which in turn leads to a surge in the production of insulin, a hormone that tells the body to store fat. High insulin automatically causes an attack of hunger, which again pulls you to satisfy with something tasty.
This mechanic of inducing excess appetite is well known to those who are most concerned about our eating more. This is not about mothers and grandmothers, but about food companies: food giants maintain large departments of chemical research, the purpose of which is to make sugar cheaper and sweeter, and more reliably hide it in recipes for ready-made dishes, sauces, drinks, snacks. Marketing is not far behind; often behind the label “No added sugar!” a cynical truth is hidden: there is sugar in the product, but its appearance and name have been changed to lull vigilance.
“Sugar remains sugar,” recalls British nutritionist Catherine Collins. – “It doesn’t matter if it is white or brown, in the form of molasses or crystals. Don’t be fooled – there is no such thing as healthy sugar. It is a source of useless calories, there is no nutritional value in sugar and our body does not need it.”
One in A Thousand Faces: Under What Names is Sugar Hidden
Experts draw consumers’ attention to the difficulty in “tracking” sugar in the specified composition of products. The cunning hides: The most cunning producers often indicate different types of sugar separately, confusing the traces and making the consumer think that there is actually less sugar in a snack or sauce. But hide and seek will not work: you are dealing with sugar if you see, for example, the following inscriptions on the label:
- Corn sugar
- Concentrated fruit syrup
- Hydrolyzed starch
- High fructose (glucose) syrup
- Inverted sugar
Sugar Criminals: Record-Breaking Foods for Added Sugar
Regardless of what name the industrially added sugar received in the laboratory, its share should not be more than 10% of the caloric intake of the menu per day, and this is the absolute maximum. For an average mature man weighing up to 80 kg, this is about 70 gm (10-12 teaspoons), for a woman weighing about 60 kg – 50 gm (7-10 teaspoons). Rates vary with activity level, health, and other factors, but the basic dietary recommendation is universal: the less sugar the better. Remember this when your hand reaches out for any of these six foods.
Predictably, the most obvious sources of added sugar are sweets, but not only sweets, but also all kinds of preserves: pastas, jams, confitures, in the use of which few people can limit themselves to half a teaspoon. Homemade preparations are often considered “healthy” due to the fact that they are made from fruits and berries, but there is some cunning in this definition: additives minimize the benefits, turning the jam into just candy in a jar. In 100 grams of seductively melting chocolate paste – more than 50 grams of sugar, in the same amount of candies – almost 60 grams, slab milk chocolate is 63% sugar. Already with a bite with morning pancakes or cottage cheese, you can “persuade” your daily rate of added sugar, and if you also crunch with caramels…
What to replace: banana (attention, not a bunch of bananas) will help relieve cravings for chocolate and sweets – these products have a similar effect biochemically, but banana, despite the glucose, fructose and sucrose in its composition, has the property of not causing a chain reaction of absorption of sweetness after sweetness due to the fact that natural sugars are balanced in it with fiber, potassium and vitamins. Also, dark chocolate with a high (more than 70%) cocoa content can be considered relatively “safe” – it contains less sugar technologically. Two squares a day is enough for happiness and pleasure.