Today's topic: Sugars! If you ever took biology or any science or diet course are a type of carb. They are used in cooking and backing to add flavour (sound familiar? It’s just like our enemy sodium) as well as making things sweeter and give the food a certain texture. Just like sodium, sugars can also be used to preserve foods (like jams & jellies – yum!)
Sugars are naturally found in some foods, like fruits, fruit juices, milk and veggies but the concern is with added sugars to products that already contain natural sugar.
Unlike the other ingredients on the nutrition list, sugar doesn’t have a Daily Value % because there is no recommended amount of sugar you need to eat. But that is not to say you can eat as much sugar as you like, because you may not see any difference to your body from the intake now, but later it may catch up to you or you may get Type 2 Diabetes.
When looking at items to buy, choose fruit juices and not fruit cocktails this has caught me off guard a few times because it looks like a fruit drink and then when you go to drink it, in its appearance you can sometimes tell and when you drink it you can just tell its fake juice. Try to go for juice made with 100% fruit juice with no added sugar. You may have to compare brands but it’s worth it in the long run to take the extra few minutes in the store to compare. Remember, Sugar has no nutritional benefits.
You also can’t just look for a lower percentage on packages, you need to read the ingredient list because the product can be low in sugar but there can still be sugar in the ingredients. My rule of thumb is if it is listed in first 5 ingredients you shouldn’t chose it, but if it’s a little farther down then it’s not as bad.
Here is a small list of how sugar can appear on labels without reading as “sugar”:
- cane juice extract
- corn syrup/corn syrup solids
- high fructose corn syrup or gluctose-fructose
- anything ending in “-ose” is usually a sugar ingredient!
I have a challenge for you guys, go look at something that you eat all the time and go see how much sugar is in it. Then comment below at tell me what snack it is & how much sugar you thought would be in it and how much there actually was! Don't fret no one will judge you aha!