The war against sugar is of paramount importance for public health. With a high consumption of added sugars associated with health problems such as obesity, type 2 diabetes, heart disease, and tooth decay, the need to tackle this problem is urgent. This battle becomes more challenging as sugar often hides in our diets under different names and in seemingly healthy foods. Here’s an evidence-based guide to spotting hidden sugars and eliminating them from your diet.
Sugar Under Cover: Deciphering the Aliases
A key strategy in the fight against hidden sugars is understanding the numerous names that sugar can be listed under on nutritional labels. Common aliases for sugar often end in “-ose,” such as fructose, glucose, lactose, maltose, and dextrose. Other frequently used terms include cane juice, corn syrup, malt, molasses, and fruit juice concentrate. These sugars, regardless of their names, have been linked to adverse health effects. For example, high-fructose corn syrup, a common sweetener in processed foods, has been associated with an increased risk of obesity and diabetes (Zhang et al., 2013).
Reading the Labels: Your First Line of Defense
Understanding food labels is crucial in the battle against hidden sugar. The World Health Organization recommends reducing the intake of free sugars to less than 10% of total energy intake, further reduction to below 5% provides additional health benefits. However, sugar content isn’t always straightforward on the labels. The ‘sugars’ line on the label often includes both added sugars and those naturally present in the food. To really know if a product contains added sugars, check the ingredients list. If sugar (or one of its aliases) is listed as one of the first few ingredients, the product is likely high in added sugar.
Spotting the Hidden Sugars: Common Culprits
Many processed foods that appear healthy contain surprising amounts of added sugars. Here are a few to watch out for:
Breakfast Cereals
Despite being marketed as a healthy start to the day, many breakfast cereals are laden with sugar. Some ‘whole grain’ or ‘low fat’ cereals contain more sugar per serving than a doughnut. Opting for cereals with no added sugar and adding natural sweetness with fresh fruit is a healthier choice (Priebe & McMonagle, 2016).
Sauces and Condiments
Items such as ketchup, barbecue sauce, and salad dressings can contain high levels of hidden sugar. One study found that some pasta sauces on the market contain as much sugar per serving as a chocolate chip cookie (Sacks et al., 2016). Choosing low-sugar or sugar-free versions or making your own are healthier alternatives.
Flavored Yogurt
While yogurt can be a good source of probiotics and protein, flavored versions often contain substantial amounts of added sugars. Opting for plain yogurt and adding your own fruit or a drizzle of honey can significantly reduce sugar intake (Poti et al., 2016).
Bread
Many consumers are surprised to learn that bread often contains added sugar. It can be added to bread to provide food for the yeast, to add color to the crust, and to create a pleasing flavor. Choosing bread with no added sugars is a simple way to reduce sugar consumption.
Protein Bars
Although marketed as a healthy snack option, many protein bars contain high levels of added sugars. In fact, some have been found to contain more sugar than a candy bar (Gulati et al., 2015). Careful reading of nutrition labels is key to choosing a truly healthy protein bar.
Cutting Back on Sugar: Evidence-based Strategies
Reducing sugar intake can be challenging but the following evidence-based strategies can help:
- Go for a gradual reduction: Lowering sugar intake gradually can help your taste buds adjust, making lower-sugar foods taste sweeter (Wise et al., 2016).
- Choose natural sweeteners: Fruits, berries, and spices (cinnamon, nutmeg) can provide a natural sweetness to your foods.
- Focus on hydration: Sugary drinks are a major source of added sugars. Opting for water, unsweetened tea, or homemade fruit-infused water can significantly reduce sugar intake (Vargas-Garcia et al., 2017).
- Home cooking: Preparing meals at home allows you to control the ingredients, helping to eliminate hidden sugars (Mills et al., 2017).
- Practice mindful eating: Paying attention to when and why you eat can help distinguish between hunger and cravings, helping to reduce unnecessary sugar consumption (Jordan et al., 2014).
In the battle against hidden sugar, knowledge and mindfulness are your strongest weapons. You can significantly improve your dietary habits and health by learning to decipher food labels, understanding where hidden sugars lurk, and employing effective strategies to reduce sugar intake. Remember, every small change contributes to a larger victory in the fight against added sugars.
