hidden sugar in familiar dishes
Not only cakes, soft drinks or fast food contain a lot of sugar. Some foods that few people expect also contribute to increasing daily sugar supplements.
Adults often consume more sugar than the recommended amount, says Brittany Lubeck, a nutritionist at verywell Health Nutrition Institute. Identifying hidden sugar sources in the diet is very important to control weight and prevent chronic diseases".
The notable list includes:
Fruit juice: 100% pure, less affected by blood sugar, but industrial juices often contain a lot of added sugar, increasing oxidative stress.
Breakfast cereals: colorful cereals are often low in fiber, rich in sugar, and can easily cause nutritional deficiencies in children.
White bread: due to refinement, loss of fiber and vitamins, can easily cause a sudden increase in blood sugar, especially in people with type 2 diabetes.
goalkeeper yogurt: many have nearly double the sugar content of regular yogurt.
Industrial spices: ketchup, BBQ sauce or salad dressing contain a significant amount of sugar, accounting for 6-10% of total daily added sugar.
Long-term impact and how to control additional roads
In addition to the above food group, sports drinks, energy drinks, processed protein bars, low-fat foods and granola are also popular sources of hidden sugar. Research shows that a can of energy drinks can contain up to 30g of sugar, exceeding the daily recommendation by half.
Dr. Michael Mosley, a preventive medicine expert at the University of Newcastle (UK), emphasized: "Supplemented sugar not only affects weight but also increases the risk of type 2 diabetes, cardiovascular disease and even mood disorders".
According to the US nutritional guidelines, adults should only consume a maximum of 50 grams of added sugar/day, equivalent to 10% of total energy. However, in reality, this number often exceeds the threshold, accounting for an average of 13% of total calories.
To control, experts recommend:
Read the nutrition label carefully, especially the "supplementary sugar" section.
Prioritize whole, low-processed foods.
Choose unsweetened yogurt, cereals, or protein bars from natural ingredients.
Limit sugary drinks, replace with water or herbal tea.
Reducing your sugar intake not only helps control your weight, but also improves your gut health, reduces the risk of obesity, and supports your heart in the long term.
