March is National Nutrition Month (though to me, every month is nutrition month!), and at work we’re celebrating by bringing awareness to chronic inflammation – specifically from added and hidden sugar in our diet. Did you know that 74% of packaged and processed foods contain hidden or added sugar? Crazy, right?! Overtime, chronic consumption of sugar (in any form) is linked to chronic and debilitating diseases such as diabetes, heart disease, arthritis, and even liver disease….not to mention premature aging and wrinkles, mood swings and fatigue, crazy cravings, and sleep problems.
Most of us are aware of the usual sugar suspects (cake, donuts, ice cream), but are surprised when we find it hiding in some of our favorite foods – even ones that are labeled and marketed as being healthy options, such as “gluten free” granola, “organic” fruit juice, or “whole grain” apple cinnamon oatmeal.
Am I saying we must religiously avoid all foods with hidden/added sugar and to completely abstain from eating your favorite granola? Not at all! The goal is to be an educated consumer, so that you can make informed and intentional decisions about your food choices for yourself, without having to rely or succumb to tricky marketing tactics used by food companies. I hope these 6 tips prove helpful and insightful for you!
6 WAYS SUGAR IS HIDING IN YOUR FOOD
1. Using many different types of sugar.
Ingredients are listed by weight, with main ingredients listed first. Even if sugar isn’t one of the top ingredients, pay attention! Companies will use smaller amounts of multiple types of sugar so that sugar is further down the list, making the product appear healthier.
2. Calling sugar by a different name.
Sugar has over 60 different names. Some are easy to identify while others are more difficult. Companies will use the more unusual names, making it hard to spot the sugar in a product. Educate yourself on all the types and names of sugar.
3. Adding a health claim.
Don’t be fooled by products labeled as “healthy”, “natural”, or even “organic”; these can still contain added and hidden sugars!! Health claims may make a product appear healthier, when in reality it can still be full of sugar.
4. Adding sugar to foods you least expect.
Sugar can be added to all types of food, even ones that aren’t generally sweet, such as spaghetti sauce, bread and salad dressing. Check the label for a product’s sugar content to be informed and aware.
5. Having a high number of servings.
Companies make products seem low sugar by making the listed portion size really small – I mean, who really consumes 2/3 cup of cereal in one sitting?! The amount of sugar in one small serving may appear low, but most people actually eat 2-3 times the amount of one serving, which means 2-3 times the sugar as well!
6. Using “healthy” sugars.
Companies will use unrefined or “raw” sugars such as coconut sugar, agave syrup or honey to make a product appear healthier, but at the end of the day, sugar is still sugar.
If you know me, you know that I DO in fact, eat sugar; truth be told, some of my favorite food products include some type of added sugar (thinking fondly of Purely Elizabeth Chocolate Sea Salt granola here). However, I find that I feel much better mentally and physically when I focus on unprocessed, whole, nutrient-dense foods about 90% of the time…which makes the times that I do eat sugar that much sweeter and satisfying.
