FitnessHealthy living

What foods have hidden sugar and how can it be replaced

Have you ever thought about consuming more sugar than you think? This is true. Definitely. Because of this, many diseases develop: from sinusitis and pain to hormonal disorders and cancer.

The authors of the book “How to wean a child from sweets. A proven, safe and simple program ” tells in which products harmful sugar is hidden (and we don’t even suspect). Armed with knowledge and go to the store – choose useful products.

Is sugar so bad?

Sugar in large quantities is harmful to adults and children: it causes a whole range of diseases, both lungs and very serious ones. You can avoid excessive sugar intake if you monitor your diet. Know: if you bought something in a store in a box, bag, jar or bottle, it is very likely that there will be excess sugar in the product. It may sound corny, but added sugar is found only in processed foods and drinks: it does not exist in whole foods of natural origin.

Sugar of fruits, cereals, vegetables and milk is an integral part of the product. You might think: “Sugar is sugar. What difference does it make to a child, whether he received it from a natural source or from a processed product? ”The difference is with what substances this sugar is“ found ”. Sugars in vegetables and fruits, whole grains and dairy products have a good company: minerals, vitamins, phytonutrients and fiber. All of them are important for children to grow up healthy and strong.

But sugar in processed products is friends with the “bad guys”: trans and solid fats, salt, artificial colors and flavors, as well as preservatives.

In the world of food, they are like hooligans in the schoolyard.

Instructions: how to find and replace hidden sugar

We buy many products where insidious sugar is hidden. This list will help you calculate the “pests” that have settled in your refrigerator.

Exclude Sauces

Many children like to dunk food in the sauce: without it, they are not so tasty and interesting, besides, it is possible to “sweeten the pill” if there are boring vegetables or squirrels on a plate. In sauces loved by many children – honey, sweet and sour, barbecue, ketchup – often full of sugar. Usually, for each tablespoon of ketchup, there is one teaspoon of sugar (4 g). Ketchups and sauces that contain a lot of sugar can be replaced with sour cream, homemade homemade ketchup, yoghurts and peanut butter. “Tabasco” and “Salsa” without sugar are also useful.

Be aware of how much sugar is in the product.

See what sugar is written on the label of the products you buy, especially those that children are asking for. It is very likely that you will find added sugar in them. Remember that 4 g of sugar is one teaspoon, and this is a lot for products in which sugar should not be at all: crackers, canned vegetables, sauces. Children can eat only three to eight teaspoons (12–32 g) of excess sugars per day, depending on age.

Look at the composition of the product and do not buy brands in which sugar is among the first three ingredients (or the first four if water is included in the first three). Do not forget that sugar can be called differently.

Do not buy low fat foods

Fat-free foods usually have more sugar than regular varieties. To compensate for the taste, sugar is often added to low fat and low fat foods. Look at the list of ingredients, but, generally speaking, it is better to buy a child food with a normal fat content, but in less quantity, and not fat-free varieties with excess sugar.

Yoghurts are not always useful

Due to the excess sugar in most cases, yogurts are not at all as wonderful products as they might seem. Eight teaspoons in 225 grams of low-fat and fruity sugar-flavored yogurt!

Canned fruits and vegetables also with sugar

Choose canned vegetables without added sugar. We found excess sugar in the following products: canned corn, corn in white sauce, peas, zucchini, kale. Fruits in bottles, cans and individual packaging usually contain some form of added sugar: syrup, fruit juice and so on. It is better not to buy fruit with any kind of syrup. Look for canned food without sugar or with water, and if they are not, opt for products sweetened with fruit juice.

Be careful with cereals.

Many cereal products, such as cookies, cakes and pies, are overloaded with sugar. And this is not only standard sweets, but also bread, rolls, breadcrumbs, crackers, cereal bars, cereals, cereal bars and breakfast cereals.

Read the labels correctly

The list of ingredients tells you more about the product than anything else on the package. The first ingredient indicated gives the largest weight fraction, and the last gives the smallest. If sugar in one of its many forms is among the first three ingredients, look for something better. Water is not considered an ingredient, so if sugar is in fourth place, but there is water in front of it – do not take this product.

Buy Natural Products

If a child eats 37 g (1/4 cup) of strawberries, he will receive 1.8 g of sugar. And if you buy him one hundred percent fruit bar weighing the same 37 g, sugar will be as much as 29 g. If the package says “one hundred percent fruit”, this does not mean that it has less sugar than in a chocolate bar.

Carefully choose tomato-based foods

Tomato-based foods are an important source of hidden sugar. It is impossible to determine how much sugar has been added and how much is contained in the tomatoes themselves. To orient you a little: if you do not add or remove anything, half a glass (120 g) of tomatoes will give 6 g of sugar. For comparison: half a cup (125 g) of tomato paste contains almost 32 g of sugar.

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