Ceased to put refined sugar in your tea, but your weight and health still don’t make you happy? Modern city dwellers consume record amounts of sugar in various shapes and forms, sometimes without even knowing about it!
Researchers remind you of six main sources of added sweetness. These foods make us overeat, sick and suffering, but giving them up is a task that not every person can cope with.
Even a small amount of added sugar, “camouflaged” well in the most unexpected products, can cause big problems, and not just with our teeth.
SUGAR – CAUSE OF “WITHDRAWAL SYNDROME”?
We eat more and more sugar, and nutritionists, scientists and doctors are sounding the alarm: obesity and its concomitant diseases have affected the entire nation!
Dependence on sweets is similar to drug addiction. It was proven that sugar stimulates the same areas of the brain, like opiates, causing an acute sense of pleasure, which people want to experience again and again.
Unfortunately, the human body is completely unable to cope with the temptation to on its own. On the contrary, sugar consumption brings our metabolism into a vicious circle.
- sweets raise the blood glucose level.
- this, in its turn, leads to a surge of insulin (hormone that gives our body the command to store fat),
- high insulin level automatically triggers a hunger attack,
- hunger attack pulls quench for something tasty.
- This mechanism of excessive appetite provocation is familiar to those who are most concerned that we ate more.
It’s not about mothers and grandmothers, but the supplies producing companies.
Food giants contain large departments of chemical research, the purpose of which is to make sugar cheaper and sweeter and to hide it reliably in the composition of ready-cooked meals, sauces, drinks, and snacks.
Marketing is not far behind. The label “No added sugar!” often hides cynical truth: the product does contain sugar, but its type and name are changed to lull your vigilance.
“Sugar is sugar”, reminds the British dietician Catherine Collins. – Whether it is white or brown, in form of syrup or crystals. Stop deceiving yourselves –such thing as a healthy sugar does not exist! It is a source of useless calories. Sugar has no nutritional value and our body does not need it”.
ONE IN A THOUSAND FACES: UNDER WHICH NAMES THEY HIDE SUGAR
Experts draw consumers’ attention to the difficulty in “hunting down” sugar in the products listed on packages. Dodger is hiding: most cunning manufacturers often indicate different types of sugar separately, thus mixing tracks and forcing the consumer think that the snack or sauce has actually less sugar.
Yet, this hide and seek will not work!
You are dealing with sugar, if you see on the label, for example, the following inscriptions:
- corn sugar
- hydrolyzed starch
- concentrated fruit syrup
- high-fructose (glucose) syrup
- invert sugar
Regardless of what name the industrially added sugar got in a lab, its share should not be more than 10% of the energy intake of a daily menu, and this is the absolute maximum.
- For an average man of mature age weighing up to 80 kg it approximately equals to 70 grams (10-12 teaspoons)
- For a woman weighing about 60 kg – 50 g (7-10 teaspoons).
The indicators vary depending on the activity level, health status and other factors, but the main dietary recommendation is universal: the less sugar, the better!
Keep this in mind when your hand reaches out for one of these six products.
Predictably, the most obvious sources of added sugar are sweets. Yet, this doesn’t mean just the candies. It includes all sorts of preserves: pasta, jams, and marmalades. Very few people are capable of eating just half a teaspoon of these.
- 100 gr of tempting melting chocolate pasta has more than 50 grams of sugar
- The same amount of candy – almost 60g
- Tiled milk chocolate consists of sugar by 63%.
When eating a bit of these with morning pancakes or cottage cheese can overcome your daily rate of added sugar. And if you also top it off with these crunchy caramels…
WHAT CAN YOU USE TO REPLACE IT:
A banana will help you remove cravings for chocolate and sweets (note, not a bunch of bananas!)
From the biochemical point of view, these products have a similar effect.
However, the banana, although containing glucose, fructose and sucrose, has the property of not causing chain reaction of absorption one sweet food after another thank to the fact that natural sugars in it are balanced by fiber, potassium and vitamins.