Come out, come out wherever you are..
Do you remember saying these words when you played hide and seek? This week I thought I would go in search of some of my favourite foods and find find out how much sugar they have hiding in them. Once I know how much sugar there is I can calculate how much is fructose and whether it is on the “naughty or nice”list.
Fructose is the unhealthy part of sugar making up 50% of table sugar, with glucose being the other 50%. I have been reading the nutrition facts found on the back of products to deduct whether the foods are ok or not.
In my daily eating I aim to avoid eating any added sugar but I know this is not always achievable, especially when you eat out. When this happens I try my best to order foods which I think will be lowest in sugar.
I do not consider fresh fruits and vegetables as having added sugar.
This is how I go about reading labels.
This item has 22g of sugar per serving which in this case is a 36g serving.
There are 4g of sugar per teaspoon
Therefore this product contains 5.5 teaspoons of sugar per serving
We then divide this by 2 and find out that 2.75g of the sugar content is fructose.
Sugars can be included in with the carbohydrates: This tells you how much of the total carbohydrate is sugar. This includes ‘added sugar’ as well as naturally occurring sugars from fruit (fructose) and milk (lactose) if they are ingredients in the food.
Check the serving size, then look at the number of servings at the top of the label and assess whether you’re likely to eat more or less than this. If you’re likely to drink a whole carton of juice, for example, and the servings per carton is 2, you’ll need to double the amount of sugar.
All packaged foods must have an ingredient list on their labels. All ingredients are listed in descending order by weight (ie: the ingredient that weighs the most is listed first and the ingredient that weighs the least is listed last). This allows you to work out roughly how much of the ingredient the food contains, which can help you decide whether or not you want to buy the food.
I see you!!
Lets have a look at some of our foods and the amount of sugar in them –
(From Sarah Wilson’s website – https://iquitsugar.com/how-much-sugar-in-food/)
Healthier drink options such as iced teas, coconut water, juices and smoothies can be a big culprit when it comes to added sugar. Some medium-sized smoothies have up to 14 teaspoons of sugar (63.5g) in a 475ml drink. Flavoured milks can also be high in added sugars so its worth reading the label before you buy.
My family struggled with this for quite a while as we were big breakfast cereal eaters. We now often chose another option or choose weetbix or cornflakes.
This is another area that we have changed quite a bit in – we all loved our tomato sauce!! Instead, we now add fresh tomatoes to our food.
Once again you can easily think that you are doing the right thing by choosing what appears to be the “healthy” option of snack only to discover it is full of sugar. Also watch the snacks that are made with dates – they are more than one third fructose and their total sugar content is over 60 per cent.
Well we knew that these were never going to be good – but here are the facts!!
It is so easy for the hidden sugars to sneak up on you – before you even realise, you are over your daily limit. I see this as another good reason why I like to cook my own food – I know for sure what is going into it and therefore into mine and my families bodies.
I hope you win the sugar game of “hide and seek!”
Feature image – sugar-in-food.jpg
Bear image – http://media.topito.com/wp-content/uploads/2015/08/huf-fire.jpg