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You are probably thinking: I don't eat sweets, I don't sweeten my tea or coffee, the sugar problem does not concern me. It's not true, each of us eats a sack of sugar every year! Sugar is hidden in almost everything you eat. Its excess in the diet can lead to the development of obesity, diabetes and tooth decay. Find out where the hidden sugar can be found.

Sugarshould not supply more than 10 percent. total energy, which means that we are allowed to eat no more than 5 teaspoons (40-50 g) per day. For comparison: a piece of cake is 6 teaspoons, a can of cola 7. The source of sugar is not only sweets, compotes, jams, but also breakfast cereals, even some cold cuts. Nutritionists are sounding the alarm! We eat 50-70 kg of sugar a year, many times exceeding the body's needs. Meanwhile, excess sugar indietleads to the development ofobesity , caries, diabetes.

What products contain sugar?

It is not easy to detect sugar in food products. Often the manufacturers do not replace it or put the information in fine print in a cleverly disguised form, e.g. hiding it among carbohydrates. And if it is included in the list of ingredients, its exact amount is usually not specified. The label on the bar tells you that it contains 55 percent. carbohydrates, but we do not realize that all 55 percent. it's sugar.

» Carbonated fruit and cola-flavored drinks are a real caloric bomb. If you quench your thirst with a liter bottle of cola after an exhausting workout, you will provide your body with 110 g of sugar if you drink a liter of lemonade during the day - 120 g.

» Not every cardboard box decorated with fruit is a juice with no added sugar. Often it is nectar, i.e. sugar-based juice diluted with water, or a drink that may contain any amount of water and sugar. Some producers also sweeten their juices, which is in line with EU standards. If the added sugar does not exceed 15 g / l, the manufacturer need not declare it on the label. Unfortunately, unreliable producers use this right.

How harmful to children is sugar? See [TOWIDEO]

» In preserves and jams, fruit sugar is only 0.8-1.6 percent. The rest is plain sugar. The "sugar bomb" are marmalades (65 percent) and chocolate creams that children like (approx. 60 percent). Sugar is added to compotes and canned fruit - it is supposed to improve the taste and protect itthem from spoiling. A lot of it in dried fruits, especially candied ones.

» A lot of sugar is contained in muesli, breakfast cereals, all balls, shells, circles and pillows for children (with honey, chocolate, fruit) advertised as very he althy, toasted bread, challah, buttery rolls, croissants, even pumpernickel bread. It is added to products considered dietary - rusks, biscuits, wafers and rice, wheat bran, and even cough candies and multivitamins.

» Nutritionists encourage us to eat dairy products, because the calcium contained in it is good for bones. So what if sugar is added to many dairy products to "steal" this calcium? Fruit yoghurts, homogenized cheese, coffee cream, some milk are sweetened.

» Some sugar can be found in mashed potatoes and smoked sausage, game pate, ketchup, mustard, various sauces. The worst part is that a pinch of sugar that is supposed to improve the taste often grows into a substantial amount.

Worth knowing

Check how much sugar it is

(sugar percentage) pineapple - 12.3 banana - - 12.3 cherries - 11.8 apples - 10.3 grapes - 15 dried dates - 55 dried apples - 42 raisins - 63.9 raspberry jam - 60.4 plum jam - 59 , 6 low-sugar jam - 34.6 plain jam - 58.9 carrot-apple juice - 5.7 cola drink - 10 carbonated drinks - 5.9 rye flakes - 9.5 chocolate muesli - 28.8 fruit muesli - 13.9 Nutella - 57.9 apricot yogurt - 2 , 9 yoghurt drink - 7.2 strawberry dessert - 15.6 pumpernickel - 5.4 hookah - 9.8 herring in tomato sauce - 2.5 cod salad - 3.7 salad dressings - 10 milk and fruit ice cream - 14.5 alpine noodles - 40 bitter chocolate - 38 , 3milk chocolate - 56 gelatin bears - 77

How to limit sugar in your diet?

Read labels carefully. Whether you find glucose, sucrose, fructose or molasses on the ingredient list, know that these are sugars that need to be restricted in your diet. You must learn to consciously compose a diet. At the beginning it will help to write down everything you eat. By keeping a record for a while, you will find out how much sugar you eat per day. Then it will be easier to give up certain things. Don't make your child love sweets. From an early age, accustomed to unsweetened dishes, when he is older, even among his peers who eat sweets, he will eat sweets in moderation. In many countries, it is promoted to feed children completely sugar-free, providing all unsweetened foods from the very first moment of life.

Sugar instead of strengthening, makes you fat

Neither white sugar norMaple, reed, or molasses derived from calories (a teaspoon is about 20 kcal) do not provide the body with any valuable nutrients. Also recently fashionable brown sugar (white sugar colored with molasses) contains only trace amounts of microelements.

Excess sugar is easily deposited in the body in the form of fat. Eating only one teaspoon a day more than the daily ration leads to an increase in weight by one kilogram per year! From here it is only a step away from obesity, which, among others, increases the risk of cardiovascular disease. Sugar is a source of readily available energy. He delivers it quickly, but for a short time. In addition, it disrupts the regulated level of glucose in the body, which, combined with being overweight, often leads to diabetes.

Sugar opens the way to the development of caries. The sweets that stick to the enamel are not the best for the teeth: bars, fudge, kissels and sweetened drinks reaching every nook and cranny. Sugar solutions strongly irritate the gastric and duodenal mucosa, stimulating the production of digestive juices, and this increases the appetite. Excessive acidification of the gastrointestinal tract leads to heartburn, acid reflux disease, inflammation and ulceration. When digesting sugar, the need for vitamins B, calcium, phosphorus, magnesium, selenium, and chromium increases - this can lead to chronic fatigue, impaired concentration, heart rhythm disturbances, decreased immunity, depression.

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