How to Avoid Hidden Sugars in Everyday Foods

I recently started pondering over the sneaky sugar problem. It’s more than stopping drinking soda or eating candy; it is about where else sugar can hide. Alright, grab a cup of tea with no sugar and let’s dig deeper.

Why Should We Care About Sugar?

Before we discuss that subject, let’s first examine the impacts of sugar. Added sugars are strongly advised against due to their links to obesity, type 2 diabetes, heart disease, and even certain forms of cancer. Don’t worry, though! Choosing to be aware is the first step.

Many people believe they are consuming nutritious meals only to discover later that their meals have lurking sugars. For instance, did yogurt brands sell out and opt for increased profit margins by offering sugars with yogurt? Some brands of yogurt have up to 19 grams of sugar. And that’s almost 5 teaspoons of sugar! And who eats just one serving right?

Where Are These Hidden Sugars Hiding?

Let me make it clearer for you:

Breakfast Cereals: Some cereals that are marketed as “healthy” or “whole grain” have a lot additional sugar than a doughnut.

Sauces and Dressings: Sugar is abundant in salsa, barbecue spices, and even salad dressings.

Flavored Yogurts: Yogurt serves as an excellent source of protein, calcium, and carbs. As I mentioned earlier, flavored yogurts can have a lot of sugar.

Granola Bars: Vending machines are now stocked with bars branded as quick energy snacks, they often have added sugars.

Sports Drinks: Sports drinks marketed for athletes are a sugar rush for casual exercisers.

Carefully read labels because the producers have now taken different methods to cover up sugar which makes it difficult to spot. Sucrose, fructose and glucose are all sugar in different forms.

How to be a Sugar Sleuth

Here are a few tips:
Considered Whole Foods Are Sugar Added: Remember to check out sugar aspects when trying out processed foods like granola bars and cereals. This is because food selers need to sell their product and would try to sell their items with the hype of low priced items. Foods with added flavors tend to have more sugar immersed than plain unflavored ones.

Sugar Slang On the Go: For easier distinction in processed sugars, try to check out high fructose corn syrup, sugar, and any other sweetening reviews online. For packing essentials, sugary meals would suffice and instead pack fruits and vegetarian items such as salad for snacking purposes.

Move Towards Cooked Foods: Try to substitute snacks with cooked items. Sugars integrated through processing are not added when cooking meaning meals with proper cooking methods are free from added sugar so to speak.

Consider Corn By Itself: Try incorporating corn into breakfast snacks. Basic expansive products like cornmeal, flour, and bread are the best substitution for packed breakfast items as these would aid in eliminating the high sugar breakfast substitutes.

Consider Vegetables While Trying Packaged Shakes: Most are just corn, rest are greens like peas or beans infused with sugar. Try out veggie shakes like pumpkin shake for easer digestion during the day with added ice for extra sweetness and for refreshing taste.

The Effects of Excessive Sugar Consumption.

Too large an intake of sugar may lead to serious damage on our health in the long run. Apart from adding calories, they make us suffer chronic inflammation which is a major cause for multiple diseases. It also makes one feel exhausted and overtly irritated due to the blood sugar levels heightening frequently.

You could be waking up to a nice bowl of sugarrich cereal every morning and having a coffee loaded with cream and syrups at snack time. Right as lunch hits, you may find yourself feeling worn out and reaching for another sweet treat to blood sugar boost yourself. It does not take a rocket scientist to say that getting out of this habitual loop takes a great amount of effort, however, it is definitely rewarding in the end!

Healthy Changes

Always view the brighter side - Going on a diet does not mean you have to make unflavoured bland food a part of your diet. Rather, attempt to remove foods that are overwhelmed by calories and replace them with healthier ones. Outlined below are a couple suggestions as an example:

Instead of simple refined carbs incorporate complex carbohydrates. Whole grains aid in increasing energy levels and control hunger better.

Try adding your favorite spices and herbs to foods. A bonus is that they don't add in sugar or calories. Both ginger and cinnamon along with vanilla extract can enhance the taste of sweet dishes as well as some savory dishes. These things help with flavor and remember, over time, even minor changes become significant. It is a good habit to start replacing one thing in the diet every week assuming it will become a lifestyle change whileing slowly over time.

Remain Inspired

In order to nip an old problem in the bud one will have to change, which ordinarily isn't an easy task. Get rid of negative people who do not support a healthy lifestyle along with family and friends. Expecting a big change after putting in some effort is sure to lead to celebrating, even if it means feeling a little more energetic throughout the day or losing a couple of pounds.

If you begin to feel it is too much for you to handle remember why cutting sugars is important for you. It could be for a long term benefit or the need to be a role model for your family. Regardless, it is important to focus on that reason when it gets difficult.

Adopting A Healthier Lifestyle

Reducing bad hidden sugars allows for an overall improvement in both physical and mental health, which is the goal. Adopting new and efficient methods of cooking and changing a few shopping techniques can be tough initially, but ultimately very beneficial. There will come a time when the new routine feels like a part of the body and not something that has to be forced.