Our diet patterns have changed drastically due to modernization and the ease of availability of a whole lot of easy-to-eat foods. Highly processed, ready-to-eat foods and sugar-laden stuff are the major attractions among most people. Surprisingly, sugar lurks in places you might not even think of. Though most of us are aware of prominent sources like candies and sodas, hidden sugars can easily sneak into seemingly healthy foods, interrupting your sincere efforts to maintain a balanced diet.

Dive into this article to uncover hidden sugars, get an insight into their health impacts, and learn ways to avoid them.
hidden sugars

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What Are Hidden Sugars?

Hidden sugars are added sugars that are not instantly visible to the consumer. They are primarily found in processed and packaged foods, even those sold as “healthy” or “low-fat.” These sugars are usually added during the manufacturing process to enhance the flavour, texture, and shelf-life of the product.

Also Read: What Is No Sugar Diet? 9 Effective Ways To Follow This Regimen For Better Health

Common Sources of Hidden Sugars

Condiments and Sauces: Ketchup, sauce, and salad dressings can contain significant added sugars.

Yogurt: Flavoured yogurts, especially low-fat varieties, mostly have added sugars to balance the low-fat content and lack of taste.

Breads and Baked Goods: Many breads, muffins, and whole-grain products contain added sugars.

Breakfast Cereals: Even cereals marketed to children and other breakfast cereals can be sugar-laden, but so can those advertised as "whole grain" or "healthy."

Granola and Energy Bars: These energy bars can be deceptively high in sugars, even if they are packed with nuts and seeds.

Beverages: Sports drinks, flavoured waters, and fruit juices often contain high levels of added sugars.

Processed Snacks: Crackers, chips, and pre-packaged snacks often have hidden sugars.

Also Read: Sugar Detox Diet: Discover The Benefits And Ways To Cut Down Added Sugar
food sources of hidden sugars

How To Identify Hidden Sugars?

Knowing how to identify hidden sugars in your diet regimen is important to cutting down hidden sugars. Some of the effective tips:

Read Labels

Watch for the "Total Sugars" and "Added Sugars" on the Nutrition Facts label. Ingredients are usually listed in descending order by weight, so if sugar is one of the first few ingredients, the product is likely high in sugar.

Know Sugar’s Different Names: Sugar can be listed under several names. Other common aliases include:

  • Sucrose
  • Glucose
  • Fructose
  • Corn syrup
  • High fructose corn syrup (HFCS)
  • Agave nectar
  • Honey
  • Molasses
  • Maltose
  • Dextrose

Check for "Healthy" Sugars: Though honey, maple syrup, and agave may sound healthier, they still contribute to your overall sugar intake.

Be Cautious of Marketing Claims: Terms like "natural," "organic," and "no added sugar" can be misleading. Products labelled as such may still contain natural sugars that can add up.

Health Impacts of Hidden Sugars

Consuming high amounts of hidden sugars can lead to various health issues, including:

Weight Gain: Excessive intake of foods containing hidden sugars can contribute immensely to weight gain and can increase the risk of obesity.

Type 2 Diabetes: High consumption of sugar-based foods can lead to insulin resistance, increasing the risk of developing type 2 diabetes.

Heart Disease: Diets high in added sugars are related to an increased risk of cardiovascular disease and hypertension.

Tooth Decay: Sugary stuff is a key contributor to dental cavities and tooth decay.

Fatty Liver: Excessive sugar intake, mainly from fructose, can lead to non-alcoholic fatty liver disease.

Inflammation: Excess sugar intake can contribute to chronic inflammation in the system, increasing the risk of various diseases such as cancer and arthritis.

Potential Side Effects of Hidden Sugars

Nutrient Deficiency: Foods high in added sugars are often low in nutrients, leading to poor diet quality.

Addictive Nature: Sugar can trigger the brain’s reward system, creating cravings and potential addiction to drugs.

Mood Swings and Fatigue: Sugar can cause rapid spikes and crashes in blood glucose levels, leading to mood swings, irritability, and fatigue.

Poor Digestive Health: Consuming large amounts of sugar-laden foods can impede the balance of good bacteria in your gut, leading to a disturbance in gut function and digestive problems.

Tips to Reduce Hidden Sugars

Choose Whole Foods: Go for whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.

Prefer Home-Cooked Foods: Preparing meals at home lets you control the ingredients and avoid hidden sugars.

Natural Sweeteners: When you are making any sweet dish, use natural sweeteners sparingly, such as fruit or small amounts of honey, palm sugar or maple syrup.

Unsweetened Products: Prefer unsweetened yogurt, oatmeal, and nut butter versions.

Snack Wisely: Opt for healthy snack foods like nuts, seeds, and fresh fruits instead of processed snack foods.

Conclusion

Hidden sugars can easily find their way into our diets, but with careful food label reading and mindful eating, you can reduce your intake and improve your overall health. By being aware of the sources of hidden sugars and their impacts, you can make informed choices that support a healthier lifestyle. Stay informed, stay healthy, and savour the sweet taste of natural, unprocessed foods.

References:

Consumption of Hidden Sugars and Fats in Snacks by Adolescents

Ifraah Kulsum Khan1, Asha G2

https://www.ijhsr.org/IJHSR_Vol.11_Issue.7_July2021/IJHSR051.pdf

Disparities in Sources of Added Sugars and High Glycemic Index Foods in Diets of US Children, 2011–2016

Rienna G. Russo, MHS,corresponding author 1 Brandilyn A. Peters, PhD, 2 Vanessa Salcedo, MD, MPH, 1 Vivian HC Wang, RD, MS, MPA, 3 Simona C. Kwon, DrPH, MPH, 1 Bei Wu, PhD, 4 and Stella Yi, PhD, MPH 1

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7665514/