On the shelves of supermarkets, there is always a dazzling array of food items. Foods that are beautifully packaged and have an attractive taste are often labeled as "healthy", "sugar-free" or "low-sugar", as if they are the perfect interpretation of healthy living. However, have you ever thought that behind these seemingly healthy foods, there may be sweet traps?
Today, as a health science doctor, I want to unveil the true face of the "disguised" sugar in these foods. Not only may these hidden sugars make you overeat unknowingly, but they may also quietly damage your health and increase the risk of diabetes, cardiovascular disease, and more. So, what exactly are these "disguised" sugars? And how can we identify and avoid it? Read on and let's uncover the secrets behind these sweetnesses together!
Reveal the secret of the "sweet killer"! These "camouflage" sugars you have to guard against
In the pursuit of healthy eating, we are often confused by some seemingly harmless foods. Among them, the "camouflage" sugar hidden in food is even more difficult to prevent. Today, let's uncover the true face of these "sweet killers" together.
1. Fructose Syrup: The Invisible Assassin Behind Sweetness
Fructose syrup, a term that may sound healthy, can actually be a threat to your health. It is commonly used as a sweetener and is widely used in food products such as beverages, desserts, etc. However, unlike glucose, the metabolic pathway of fructose takes place in the liver, and excessive intake can lead to an increase in the burden on the liver and even trigger fatty liver. In addition, fructose may also cause insulin resistance and weight gain, increasing the risk of abnormal glucose metabolism.
2. Glucose syrup: the "invisible sugar" in sweetness
Glucose syrup is another common sweetener that is made from starch that is enzymatically hydrolyzed and is widely used in baked goods, sauces, etc. However, what you may not know is that excessive intake of glucose syrup can also lead to problems such as blood sugar fluctuations, insulin resistance, and obesity. Due to its relatively low sweetness, it is often easy to overlook its potential harm.
3. Maltitol: The "sweet lie" of health
Maltitol, as a low-sugar sweetener, is commonly found in diet foods and diabetic foods. However, it is not completely harmless. Although maltitol is metabolized differently than glucose, excessive intake may still lead to digestive issues such as diarrhea, bloating, and more. In addition, maltitol may also affect blood sugar levels, which is especially important for diabetics.
These "camouflage" sugars often come in different forms in food, making it difficult to notice. Therefore, when we choose food, we must read the food label carefully to understand the ingredients and sugar content of the food. At the same time, be wary of foods labeled as "healthy", "sugar-free" or "low in sugar", which may be the hiding place for these "disguised" sugars.
How to identify "camouflaged" sugars in food
Check food labels: When buying food, read the ingredient list on the food label carefully. If the words fructose syrup, glucose syrup, maltose, etc. appear in the ingredient list, then these foods contain "camouflaged" sugar.
Pay attention to the name of the food: Some food names may contain words such as "sugar-free" and "low-sugar", but they may still actually contain "disguised" sugar. So, when choosing a food item, don't just look at the name of the food but also look at the ingredient list.
Be wary of processed foods: Processed foods often contain more "camouflage" sugars. Therefore, in your daily diet, you should minimize the intake of processed foods and eat more fresh, natural foods.
Healthy eating recommendations
Control sugar intake: To maintain good health, it is recommended to consume no more than 10% of total energy per day. Minimize the intake of sugary foods such as sugary drinks, desserts, etc.
Increase dietary fiber intake: Dietary fiber can help lower blood sugar and cholesterol levels and promote intestinal peristalsis. It is recommended to eat more vegetables, fruits, whole grains and other foods rich in dietary fiber.
Maintain a balanced diet: Maintain a balanced diet with a reasonable mix of nutrients. Avoid unhealthy eating habits such as picky eating and picky eating.
epilogue
By understanding the common "disguised" sugars and their hazards, we can better identify the amount of sugar in our foods, so we can control sugar intake and maintain good health. Let's be wary of these "disguised" sugars and create a healthy eating environment for ourselves and our families!