How we are eating hidden sugar without our knowledge

Eating hidden sugar without our knowledge

I dedicate this article for World Diabetes Day: November 14

Before we discuss hidden sugar sources in our diet let us check out more info about sugar

How much sugar we really needs in our diet?

 

There are some differences in recommendations for sugar intake because the definition of sugar, or what exactly is added sugar, is not well-defined or consistent in research studies. For instance, the World Health Organization recommends that no more than 10% your daily calories should come from added sugar, which is about 35 grams for the average female and 45 grams for the average male, both of which are higher than the AHA recommendation. Despite these differences, the main message on sugar.

As we all know that sugars occur naturally in fruits, vegetables, grains, and most other plant-based foods. Sugar is also added to foods as a sweetener and to increase shelf-stability in processed foods. American consumption of sugar has increased while obesity rates have also increased, and many research studies have concluded there is a strong link between increased sugar intake and increased obesity. Increased sugar intake is also linked to increased risk for type 2 diabetes and cardiovascular disease.

Sugar really a poison that should be kept out of vulnerable hands?

 

Recently an American doctor called Robert Lustig has been calling for laws that restrict sugar as if it were alcohol or tobacco.  He’s a professor of clinical pediatrics at the University of California, San Francisco, and an expert on childhood obesity.

Scientifically, Lustig is an endocrinologist. His area of expertise is human metabolism — how our bodies break down food and turn it into energy. Some of his lectures are on YouTube. Recently, he’s gone viral. This middle-aged, grey-haired, slightly stocky guy, who wears a suit and tie and talks about the metabolism of fructose, has had more than two million hits.

In the lectures, Lustig is mesmerizing. He tells us more or less the same story he’s outlined in a recent issue of the journal Nature. “The UN Secretary General,” he says, “declared that non-communicable disease — that is, diabetes, heart disease, obesity, cancer and Alzheimer’s disease — is a bigger threat to the entire world, developed and developing, than is infectious disease.” He tells us that these diseases kill 35 million people every year. He says that there are 30 per cent more obese people in the world than undernourished people. In 2011, there were 366 million diabetics in the world — more than double the number in 1980, and 5 per cent of the population. In the US, by 2030 this figure might be as high as 33 per cent.

Now hidden sources of sugar

 

Very scary numbers

 

Shocking Sugar hidden sources in our common food

 Some food we think are good with less sugar are in realty are not good. This food with high sugar contents has more danger to the people who want to control their diabetes. According to the American Diabetes Association (ADA), what you eat is a key factor in keeping glucose levels in check and managing diabetes. Here are some foods which have a high sugar contents:

1. Dried Fruit

How much sugar -3 teaspoons (13 grams) of added sugar in 1/4 cup

Dried fruit is a tasty way to get in an extra serving of fruit during the day. However, since most of the water has been sucked out of the fruit, dried fruit can contain a lot of calories in a very small serving. Some dried fruit varieties contain nothing more than the sweet fruit itself, but many other dried fruits have added sugar (and oils) to make them more palatable. Tart fruits such as cranberries, cherries, blueberries, and even mangoes are commonly combined with added sugar. To avoid the extra sugar shock, read labels carefully. There are many brands that do not add additional sweeteners to their dried fruits, but you have to look for them and they aren't always easy to find. You could also use a dehydrator to dry your own fruits without all the added sugars and oils.

2. Protein Bars

How much sugar-4 teaspoons (15 grams) of added sugar in 1 bar

Read more about shocking hidden sugar sources

4. Instant Oatmeal

How much sugar-3 teaspoons (12 grams) of added sugar in 1 packet

All hail the mighty oat! Oatmeal has long been touted as a healthy breakfast of whole grains and fiber, which may help to lower cholesterol, regulate blood sugars, aid in weight loss, and keep you full. But not all oatmeal is created equal. While oats themselves are free of added sugar, the instant, flavored oatmeal that you buy in individual packages have 10-12 grams of sugar per packet. If you find plain oats too bland and boring, try these healthy oatmeal mix-ins to decrease your intake of sugars while ramping up the flavor of your morning.

5. Sweetened Tea

How much sugar-12 teaspoons (48 grams) of added sugar in 16 oz

Like coffee, tea is naturally sugar free. However, in some regions, tea comes sweetened with (lots of) sugar unless you specifically ask for unsweetened tea. This added sugar can rack up to over 48 grams for 16 ounces of tea. Nothing is as refreshing as a cold glass of iced tea on a hot summer day, but iced tea doesn't have to be sweetened with sugar to taste great. A tasty alternative would be to make your own flavored teas by adding chopped mint, crushed raspberries, lemon slices, or orange slices.

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