Avoiding Sugary Foods? Here’s What to Look Out For

Lowering sugar intake is essential for maintaining a healthy diet, but hidden sugars and artificial sweeteners can make this challenging. Here’s how to navigate your way through food labels and make healthier choices.

1. Understanding Hidden Sugars?

• Look for Unusual Names: Sugar can appear under various names on ingredient lists. Watch out for terms like high-fructose corn syrup, dextrose, maltose, and cane juice.
• Natural Sugars: Even natural sweeteners like honey, maple syrup, and nectar are still sugars and can contribute to excessive sugar intake.
• Added Sugars vs. Natural Sugars: Understand the difference. Added sugars are those included during processing, while natural sugars are found in whole foods like fruits and dairy.

2. Reading Nutrition Labels

• Total Sugars: Check the ‘Total Sugars’ line on the nutrition label, which includes both naturally occurring and added sugars.
• Added Sugars: Many labels now list ‘Added Sugars’ separately, helping you see how much sugar has been added to the product.
• Serving Size: Be mindful of the serving size listed on the label; even foods that seem low in sugar per serving can add up if you consume more than one serving.

3. Common Foods High in Hidden Sugars

• Sauces and Condiments: Ketchups, sauces, and salad dressings often contain high amounts of added sugars.
• Beverages: Sugary drinks like sodas, flavoured coffees, energy drinks, and even some fruit juices are loaded with sugars.
• Snack Foods: Protein bars, flavoured yoghurt, and cereals can be deceptively high in sugar despite being marketed as healthy options.
• Processed Foods: Breads, canned soups, and pasta sauces can have surprising amounts of hidden sugars.

4. Spotting Artificial Sweeteners on Labels

• Common Artificial Sweeteners: Look for names like aspartame, sucralose, saccharin, acesulfame potassium, and neotame.
• Sugar Alcohols: Ingredients like xylitol, erythritol, and sorbitol are sugar alcohols, which are often used as sweeteners and may cause digestive issues if consumed in large quantities.
• Natural vs. Artificial: Some sweeteners, like stevia are considered natural, but they still need to be consumed in moderation.

5. Understanding the Impact of Artificial Sweeteners

• Reduced Calorie Intake: Artificial sweeteners can help reduce calorie intake but may lead to increased cravings for sweet foods.
• Potential Side Effects: Some people experience headaches, digestive issues, or other side effects from consuming artificial sweeteners.
• Long-Term Health Effects: While generally recognized as safe, the long-term impact of artificial sweeteners on health is still being studied.

6. Choosing Healthier Alternatives

• Whole Foods: Focus on whole, unprocessed foods like fruits, vegetables, and whole grains that contain natural sugars and fibre.
• Naturally Sweetened Options: Go for foods that use natural sweeteners sparingly and contain whole ingredients.
• Mindful Eating: Pay attention to your body’s hunger and fullness indicators, and try to satisfy sweet cravings with naturally sweet foods like fresh fruit.

???Conclusion

Learning to read labels and recognize hidden sugars and artificial sweeteners is crucial for making healthier choices. While reducing sugar and artificial sweeteners is important, balance and moderation should guide your dietary choices. Avoiding sugary foods and artificial sweeteners requires discipline and a good understanding of food labels. Once you know what to watch out for, you can make informed decisions that support a healthier lifestyle.