Some foods seem to be low in sugar, but they are not.


Some products go unnoticed, but may contain added sugar.

November 10, 2020 – 5:00 p.m.

Do you avoid sweets because of their amount of sugar? You can eat some products that are not listed as sugary, but contain a lot of hidden sugar.

“Some foods may have added sugar and go unnoticed because their final taste is not very sweet,” says nutritionist Daniel Ursua.

Maintaining a balanced diet is important because of health problems that can arise in the long run. According to nutritionist Stefania Esparza, some of the health problems caused by excessive sugar consumption are diabetes, insulin resistance, overweight / obesity, tooth decay, fatty liver, metabolic syndrome and others.

According to the Dietary Guidelines for Americans (2015-2020) and the World Health Organization, the amount of sugar that every human being should consume is less than 10% of the daily calories consumed. Nutritionist Esparza illustrates this with a standard 2,000-calorie diet; in this case, the sugar must be less than 200 calories, which is equivalent to 12 teaspoons of sugar, and each teaspoon contains approximately 5 grams of sugar.

How to calculate the amount of sugar in the product?

The nutrition table or label should be consulted in the section where sugars are mentioned (usually expressed in grams).

“We need to look at the portion size and the portions per container. For example: if the product has two portions per container, I have to add the value in grams of sugar, twice to know how much we actually consume,” says nutritionist Stephanie Spread.

A list of foods that look low in sugar

  • ketchup
  • Barbecue sauce
  • cereal
  • Flavored low-fat yogurt / frozen yogurt.
  • White and wholemeal sliced ​​bread
  • salad dressings
  • Frozen products
  • Oatmeal cookies,
  • Canned soups / packets of soups
  • Rice cake
  • Granola, dried or dehydrated fruit
  • Prefer fruits and vegetables

    The secret to not consuming sugar is to read the product label. “In the list of ingredients of processed products, it is possible to understand whether sugar is used with synonyms used by the misleading industry, such as dextrose, syrups, syrups, fruit juices. To this we must add the list of hidden sweeteners in food: “Lactose, glucose and in general everything that ends in” oza “are sugars. Although the amount is not on the list of ingredients, if, for example, sugar is added to a chocolate as the first ingredient, it means that there is more sugar than cocoa itself, experts warn.

    Nutritionists agree that it is best to eat foods that come unpackaged, such as fruits or vegetables. What needs to be limited will be the most processed products to which this ingredient has been added. “(I)

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