Sugar is damaging to our health, especially in big amounts. The issue is that many ostensibly healthful foods contain a significant amount of sugar. Fruit, muesli, fruit juice, and yogurt are all foods that we consider to be good for our health. However, vigilance is advised because concealed sugar soon negates the benefits of these ostensible superfoods. This is either because we undervalue the sugar level of these foods or because manufacturers expertly conceal the sweetness, so we don't perceive it as sugar.
In the long run, too much sugar consumption can make us unwell. It can lead to cardiovascular disease, heart attacks, diabetes, and vascular or kidney damage. The German Nutrition Society recommends that we consume no more than 50 grams of sugar per day, which is already contained in a glass of cola or orange juice. As a result, it's even more critical that we pay attention to whether foods have especially high quantities of hidden sugar.
Hidden sugar: What exactly is it?
Even if the dish isn't genuinely sweet, some food makers add sugar to it. Sugar improves the taste and texture of food while also extending its shelf life. This saves money on other, typically healthier components, like actual fruit in yogurt.
Of course, these additives must be listed in the ingredient list. The problem: Food manufacturers can use misleading designations here that we can't even identify as sugar at first glance. For example:
Dextrose or maltose syrup are examples of ingredients having the ends "-ose" or "-syrup."
- Maltodextrin
- Malt extract, barley malt
- skim milk powder, pleasant whey powder
- sweetener made from fruit
These foods contain particularly high levels of hidden sugar
Fruit with a lot of sugar
When it comes to fruit, we normally wish to do something beneficial to our health. Fruits, after all, are high in vitamins, minerals, and fiber. Unfortunately, certain fruits are also extremely heavy in sugar. These fruits should be consumed in moderation.
- Dates: 63 grams per 100 grams
- Dried fruit: 40 to 60 grams per 100 grams
- Sweetened canned fruit: up to 44 grams per 100 grams
- Bananas: 17 grams of sugar per 100 grams
- Grapes: 16 grams of sugar per 100 grams
- Cherries: 12 grams of sugar per 100 grams
Juices & Smoothies
Of course, the same is true for fruit juices and smoothies. There is typically a lot of sugar hiding in ready-made supermarket smoothies - up to 30 grams. You should also consider the sorts of fruit that are processed in them, and go for items that are high in vegetables.
Muesli + Co.
Cereals, muesli, and muesli bars may appear to be a nutritious breakfast at first glance. However, ready-made mueslis from the store, particularly crunchy mueslis, contain a lot of hidden sugar. Sugar content might reach 24 grams per 100 grams.
Salad dressings
Salad is the essence of a healthy supper for most people. That is correct - at least until the dressing is applied. Because some salad dressings have a high sugar content. Because the makers compensate for the reduced fat content with sugar, light versions often contain a lot of sugar. For example, French dressing has about 15 grams per 100 grams.
Ketchup
With ketchup, the scenario is similar. Although the sauce has a fiery flavor, it frequently contains a lot of sugar. Some ketchups have as much as 30 grams of sugar per 100 grams.
Fruit yogurt
Natural yogurt is nutritious and low in carbs. However, many individuals prefer yogurt with fruit, which is generally high in sugar and high in calories. 100 grams of yogurt can contain up to 14 grams of sugar. Sugar, especially in low-fat variations, often compensates for a lack of flavor, similar to salad dressings.
Water with flavoring
Flavored mineral water is a popular alternative for individuals who don't like clean water but don't want to drink soft drinks. However, hidden sugar - up to six grams per 100 milliliters - is frequently present. So, instead of drinking ready-made "infused water," flavor your water with a few berries, lemon, or cucumber slices.
Sparkling wine + wine
Sure, we all know that consuming huge amounts of alcohol is unhealthy. However, this is frequently due to the sugar level in wine, particularly sparkling wine. The sweet variants, in particular, are frequently extraordinarily sugary, with ten times the sugar content of dry or sparkling wine. By the way, this leads to further headaches...