Invisible sugars in daily food

Editor's note: sugar is not only a "sweet memory" of many people's childhood, but also a temptation that adults are difficult to resist. The right amount of sugar can appetizer, but also can enhance the taste, but too much intake will cause a lot of harm to the body. Many foods in our daily life do not contain the word "sugar", nor can they taste "sugar", but they are "big sugars".

Understand food labels and understand "invisible candy"

Sugars can be divided into four types, namely monosaccharides, disaccharides, oligosaccharides and polysaccharides, while monosaccharides are divided into fructose and glucose, so if you see the following words on the list of nutrients in the commodity, eat less. When reading food labels, you should identify many different sugars. The following ingredients are all sugars:

Anhydrous glucose, maltose, beet sugar, brown sugar, Sugar cane juice crystal, sucrose, caramel, corn sweetener, corn syrup, corn sugar lump, sugar powder, caramel syrup, granulated sugar, coconut sugar, De-merarasugar, glucan, glucose, saccharified malt, ethyl maltol, steamed Sugar cane juice, fructose, fruit juice, concentrated juice, galactose, glucose block, yellow cotton sugar, yellow cotton syrup, High fructose corn syrup, honey, conversion sugar, lactose, maltose dextrin, maltose syrup, mannitol, maple syrup, molasses, brown sugar, palm sugar, raw sugar, refined syrup, rice syrup, sorghum syrup, sugar, syrup, natural crude sugar. All these are sugars, but these different types of "sugars" have exactly the same effect and have different effects. But if you want to significantly reduce sugar intake, you still need to pay enough attention to it. Things you often eat in daily life contain more or less sugar, such as rice and noodles, but the sugar content is not high. Here are some foods with high "invisible sugar" content.

These foods are high in "invisible sugar".

Dairy products

Many lactose-intolerant people eat dairy products instead of milk. But many dairy substitutes (such as soy milk, almond syrup and coconut milk) also contain a lot of sugar.

Some media have reported that although the outer packaging of most lactobacillus drinks are marked with sugars, almost all of them do not clearly show their specific sugar content.

It is understood that in the nutritional composition of lactic acid bacteria beverage, the so-called carbohydrate actually refers to sugar content.

After comparing many kinds of lactic acid bacteria beverages, it was found that according to the carbohydrate index marked on the related products, the sugar content of more than half of the products exceeded 9g/100ml. If calculated according to 4.5g per cube sugar and 500ml per bottle of beverage, an ordinary bottle of lactobacillus drink may contain 10 cubes of sugar.

Soy sauce

The addition of sauce can make the food more delicious, but it is not entirely beneficial to the food. Sauces usually contain a lot of calories, salt and sugar. Even unsweet sauces can add a lot of sugar. Have you noticed how much sugar there is in spaghetti sauce? When we eat soy sauce, we don't know how much sauce we actually eat. On the other hand, some people will sprinkle the sauce when eating vegetables, which will make it impossible for us to taste the original taste and texture of the food.

Any liquid that is poured on top of the food to change its taste is actually a "sauce" and contains a lot of sugar, including ketchup, chili sauce and salad dressing. If you want to reduce sugar intake, you can use no sauce or use "seasoning" without adding sugar (such as canned tomatoes).

Bread

Bread and English muffins also contain a lot of sugar or corn syrup, don't you believe? Take a look at their food ingredients list.

Bread also contains invisible sugar. Relevant data show that white bread contains about 10 grams of sugar and 20 grams of sugar per 100 grams, which does not count the starch content of the bread. In the process of making bread, white sugar is added for baker's yeast to ferment and produce gas. The ingredients in the food ingredient list are sorted according to the amount used, and the bread ingredient table is marked with "white granulated sugar", which shows that there is a lot of white granulated sugar. It is particularly important to note that some salty bread also contains a lot of sugar.

Dry food

Many dried foods such as beef jerky, dried fruit and dried fruit contain a lot of sugar.

There is a lot of sugar hidden in beef jerky, jerky and other foods, so don't give more to the children. Because sugar retains water, some beef jerky is made with sugar to make it soft and not too hard to eat and preserve. This kind of beef jerky can also be regarded as a processed food with the characteristics of "high salt and high sugar". It is OK to eat it occasionally, but it is not recommended to eat it regularly as a healthy snack.