Ever wonder why your weighing scale doesn’t change the number even when you are on a strict diet and working out four times a week. Sugar is considered to be the most important factor behind the weight gain. It doesn’t have to be anything sweet as this sticky substance can sneak into your so-called healthy food. We often consume hidden sugar in everyday food which hinders the weight loss journey.
So, do check out hidden sugar names on food labels before you buy them. Make sure that to omit such foods from your diet if you want to lose weight.
Identify Hidden Sugar in Everyday Food
High sugar content is often considered bad for health and most physicians and dietitians recommend us to avoid such foods with high sugar. However, to counter this directive most energy drinks manufacturers, as well as other regular food producers, label sugar with hidden sugar names.
Most of the hidden sugar in everyday food is found in popular and highly consumed foods like cereals, snack or granola bars, low calorie drinks such as coffee, energy drinks, teas, etc. Protein bars and meal replacements, as well as sweetened yogurt, ketchup, and dried fruits, make the list of foods with hidden sugar.
Hidden Sugar Names in Regular Foods
You can easily identify these hidden sugar content by reading the label carefully. You need to check if the food labels include any of the hidden sugar names on the list below and check the content of such hidden sugar content.
- Fructose
- Corn syrup or high-fructose corn syrup
- Maltose
- Dextrose or crystal dextrose
- Sucrose
- Glucose
- Lactose
- Brown sugar
- Caramel
- Evaporated cane juice or fruit juice
- Molasses
- Carob syrup
- Agave nectar
- Raw sugar
- Confectioner’s powdered sugar
- Rice syrup
- Dextrin and maltodextrin
- Evaporated corn sweetener
- Other fruit nectars (for example, pear nectar)
There are healthier sugar sources as well and such healthy sugar is also important for our body. Sugar intake from natural sources such as organic honey, blackstrap molasses, coconut palm sugar, and other healthy alternatives to refined sugar can help you stay healthy and immune to diseases in the long run.
While you check the label for foods with hidden sugar, you should also try to avoid or limit the intake of the hidden sugar in everyday food.
Top Foods with Hidden Sugar
Sugar is essential to our body as it provides the energy required to stay active throughout the day. However, too much sugar or sugar from bad sources can result in bad health problems leading to heart and cardiovascular ailments.
Stay away or limit the intake of hidden sugar in everyday foods listed below:
Flavored Yogurt:
Consuming yogurt is a healthy option to overcome calcium deficiency but not when you are eating flavored version. The fruit flavor yogurts contain artificial substances and high amount of sugar that are high in calories. Go for plain yogurt with some fresh fruits to make it healthier. There are several healthy smoothie options that can be created using low-fat yogurt
Sauce:
Your roasted vegetables and skinless chicken has hidden sugar if it is marinated in barbeque sauce. Most of the sauces available in the market contain high amount of sugar, salt, and preservatives that contain unimaginable calories. You may not know but the sauces might be the main reason behind water retention problem. Instead of buying packed sauces, create your own margination using spices and olive oil.
Salad Dressing:
Similar to sauces, salad dressings are also such foods with lots of hidden sugar. One tablespoon of salad dressing contains 4 grams of sugar which is a lot when you are planning to lose weight. Instead use lemon, raw apple cider vinegar, olive oil and spices to make tasty salad dressings.
Fat-Free snacks:
The munching you are picking from the super market may be tagged healthy but they are loaded with extra sugars. As most of the roasted snacks lack in taste, they are coated with spices, salt, and sugar powder to appeal to taste buds. Instead, eat real foods that satisfy your hunger. You can also go for unsalted nuts to satisfy hunger
Digestive Biscuits:
Picking up biscuits that have whole wheat flour, contains fiber and no sugar. Well, you are being fooled by the brand as biscuits contain fiber of husk and the sugar is added to enhance the flavor of fiber. No matter what the company says, most of the digestive biscuits contain sugar. They are not actually bad only when you consume them in a limit.
Instant Meal Packs:
Nothing can beat the goodness of real food even the meal packs containing vegetables and whole grains. Instant meal packs like noodles, pasta, or ready to cook food packs contain preservation, sugar and taste enhancer. The combo of these three components can be really harmful to your body in long term. Instead of relying on instant meal packs, cook simple dishes that contain lots of vegetables and whole grains.
Fruit Juice:
Companies advertising juices containing real fruit pulp are fooling your big time. When you eat raw food, your body gets fiber, natural sugar, vitamins and minerals that boost metabolism. Fruit juice, even when made at home, loses the fiber making it an unhealthy option for diet watchers. Fruit juice cartons contain artificial sugar, fruit essence and edible color that tempt the taste buds but shows a bad effect on your waist size.
Granola Bars:
These energy bars are rich in protein and best option for gym person who wants instant energy boost after a good workout. But did you know that most of the energy bars are loaded with high amount of sugar? Granola bars are not bad when they contain jaggery or honey as they will be nutritious and won’t put a bad effect on the body.
Sports Drinks:
They are meant to give you instant energy boost so you can feel replenish after heavy workout. Most of the sports drinks are loaded with sugar making it an unhealthy option when you are planning to ditch sugar. You can always make your energy booster smoothies that contain natural sugar substitutes, fiber, and protein that will keep you going in the long run.
Tackling Hidden Sugar in Everyday food in Smarter Way:
Don’t get fooled by words like diet food, low calorie, zero sugar as this prettily packed hidden sugar names present in food can be disastrous for your weight loss journey. Go for fresh fruits, vegetables, and whole grains instead of processed food as they contain preservatives and sugar as the taste enhancer.
Cook food made out of fresh ingredients and spices to satisfy the taste buds. For sweet tooth craving, mix one spoon of honey in plain yogurt or with a bowl of fresh fruits. Dieting is all about eating healthy food rather than starving the body. So, be smart and ditch the foods with hidden sugar.
In short, be aware of the hidden sugar in everyday food and ensure to limit or stop the intake of such unhealthy foods with hidden sugar.
Uttpal K
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