With you, Sugar is playing hide and seek. Given the amount of sugar in sodas, ice cream, candies, and large white sacks labelled “sugar,” you might assume that winning would be very simple for you. Although it may appear that added sugar is hiding in plain sight—about half of people’s added sugar intake comes from these drinks and treats—the other half is actually hidden in areas you’d least expect it.
Ketchup, bologna, spaghetti sauce, soy milk, sports drinks, fish sticks, and peanut butter should all have ingredient lists. Sugar is concealed in the majority of those goods. In fact, out of the more than 600,000 goods available in grocery shops, added sugars are present in 75% of them.
But where can you find sugar?
Why not just read the labels on the food?
It’s not that easy. Added sugar has several aliases, just like your friend Robert, who may go by Bob, Robby, Rob, Bobby, or Roberto. Try fifty-six when we say a lot—we don’t just mean five or six.
There is high fructose corn syrup, sometimes known as HFCS or corn sugar, as well as other ingredients such brown rice syrup, barley malt, demerara, Florida Crystals, and muscovado. Even the hard nicknames for sugar have names. The effects of grape or apple concentrate on your body are same to those of their 55 sugary twins. And even though organic evaporated cane juice seems healthful, sugar is produced during the evaporation process! Chemically, everything is the same. It gets even worse because when numerous added types of sugar are used in one kind of food, they get buried in a long list of ingredients. As a result, the sugar content may first seem to be good, but when you add them all up, sugar can be the single biggest ingredient.
It’s difficult to determine whether the 65 grammes of sugar in a bottle of soda are a little or a lot because the FDA currently doesn’t prescribe a daily limit for sugar. However, the WHO advises keeping sugar intake to only 5% of total calories, or around 25 grammes per day. 65 grammes are more than twice as much as that.
But what precisely is sugar?
What distinguishes fructose and glucose from one another?
Since both have the same amounts of carbon, hydrogen, and oxygen in their chemical makeup, they are both carbohydrates. However, they operate extremely differently in our bodies and have very different architectures. The best energy source for almost all living things on Earth is glucose. All of the body’s organs can metabolise it. Contrarily, fructose is digested predominantly in the liver, and when your liver becomes overburdened with the sweet, sweet sugar, the extra is converted to fat.
Although fructose is present in fresh fruits, it is naturally occurring and doesn’t lead to an overflow since the fruit’s fibre inhibits the absorption of the sugar. This allows your liver the necessary time to perform its function. Sugar gives candy its crunch and makes cookies chewy. Even the bread crust acquires a lovely, golden brown hue. The foods it is added to are easier to keep and generally more affordable to send over long distances because it is a wonderful preservative and doesn’t deteriorate or evaporate. Sugar is therefore concealed everywhere. It might be simpler to make a list of the foods that don’t have added sugar, such as vegetables, eggs, meats, seafood, fruit, raw nuts, and even your kitchen sink.
To prevent hidden added sugar, simply choose water over soda, juice, and sports drinks. At the very least, make an effort to read food labels so you can control how much sugar you consume. Because every time you don’t locate any added sugar in this game of hide and seek, you win!
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