Sugar in food: tips and tricks
If we try to consume less sugar, we search the supermarket shelves for products that advertise us as sugar-free or with less sugar. But in doing so, we often fall into a trap, because almost all finished products are high in sugar. Food companies manage to hide this from us with simple tricks.
- Hidden Sugars at the Bottom of the Ingredient List – A product’s ingredients are listed in order of quantity. If the sugar isn’t directly on top, it may seem like there isn’t much at first. But companies trick them into taking small amounts of each of the different alternative sweeteners. Although it ends up being a grand total, the individual ingredients are listed at the bottom.
- Complex and incomprehensible ingredients: Of course, sugar does not have to be directly labeled with the word “sugar”. Technical terms such as glucose, maltose, dextrose or raffinose are also frequently used. These are mostly ingredients that are not low in calories. However, consumers are less aware of this. So always pay attention to terminology when shopping.
- Hollow promises: “No added sweeteners” or “less sweet” are vague promises that are taken completely out of context. It may be that no additional sugar bombs were used here. However, just because there is less or no added sugar doesn’t mean traditional sugar content isn’t high anyway.
- Natural Sweetness – Many foods boast the natural sweetness of fruits. In most cases, however, fresh fruit is not used for this highly concentrated processed powder. “Naturally sweet” usually means a real sugar bomb.
foods high in sugar
You probably know that industrial finished products usually contain a lot of sugar. But are there also foods that you don’t expect at all?
- Nuts: When nuts lose most of their liquid as the concentration of other ingredients increases. Therefore, fresh fruit contains much less sugar. If you now think that you should never look for nuts again, don’t worry. As long as you enjoy it in moderation, it’s not that wild.
- Muesli: Anyone who thinks that supermarket muesli with fruit and nuts in the morning is healthy is wrong. This is again due to the frequently added dried fruit and chocolate. Also, with simple varieties like crunchy or oatmeal, a lot of sugar is often added.
- Juice: Do you prefer grape juice to cola because you want to be healthier? Then you should also replace the juice with unsweetened tea. Fruit juices are right next to soft drinks on the sugar scale.
- Smoothies: If you want to go sugar-free, avoid the superfood shakers that are reputed to be healthy and rich in vitamins. Most of them contain even more sugar than cola. Instead, blend your own smoothie with enough vegetables to offset the fructose.
- Fruit yogurt: There are already about 5-7 sugar cubes in a small cup. So if you were of the opinion that fruit yogurts serve as a healthy snack in the middle, now you know at the latest that they are more likely to replace a full dessert.