Many people choose products that look nutritious and non -calorie in order to eat healthier. However, even “healthy” foods can contain surprisingly high sugar. Excessive sugar in nutrition can contribute to weight gain, type 2 diabetes, heart disease and even disorders. Nutritionist Olga Doros warns about this.
What “healthy” products are high in sugar?
Often even athletic or healthy people choose popular products that, although innocent, can become “bombs” of sugar. Here are some examples:
- Yogurt with grain (Fitness) 150 g – About 18 g of sugar
- Granola with dried fruits 50 g – Since 12 to 16 g of sugar
- Shop Glotnutis (Smoothie) 250 ml – net 25-30 g of sugar
- Fitness bar (1 pc) – 8-15 g of sugar
- Müsli su milk (1 portion) – 12-18 g of sugar
- Protein cocktail out of store 330 ml – 14-20 g of sugar
By comparison, the World Health Organization (WHO) recommends not to exceed 25 g added sugar per day for adults. So one smothie or portion of granola can immediately exceed the daily rate.
How to recognize hidden sugar?
Manufacturers often use various names instead of word sugar; Note the following ingredients on labels:
- sucrose, glucose, fructose, dextrosis, maltose
- Melasa, corn syrup, glucose-fructose syrup, honey
- Inverted sugar, fruit juice concentrates
Food marked as “without added sugar” can still contain a lot of natural sugar that affects the body similar to refined sugar.
💭 For brain activity and mood
Fast blood sugar jumps lead to irritability, lack of energy and mood swings. In the long run, this is associated with an increased risk of depression, especially if sweet drinks or sweets are frequently consumed.
⚖️ For weight gain
Excess sugar gives a lot of empty calories. The rise in insulin levels promotes fat accumulation – usually in the abdomen.
❤️ For cardiovascular disease
High consumption of sugar is associated with high blood pressure, “bad” cholesterol increases and vascular inflammation, increasing the risk of infarction or stroke.
👵 Skin aging
Excess sugar accelerates the glycation process, which means that sugar binds to proteins, especially collagen and elastin, and destroys them. The skin becomes less elastic and wrinkles begin to form.
How to reduce sugar in daily diet?
- Read labelseven if the product looks healthy.
- Choose unsweetened yogurt, cereal products without additives.
- Eat the fruit freshnot dried or smooth.
- Cook at home – You will then know what is in your food.
- Change the habits gradually – Choose nuts or fruits instead of a bar.
Sugar is not an enemy if used in moderation. However, hidden sugar, even in “healthy” products, can have a significant effect on your health. A responsible choice will help you avoid long -term problems and improve your general well -being.
Source: https://www.bc.ua/
Photos associative © canva.
