What Does Added Sugar Mean?
, by Thebossyme.com Staff, 2 min reading time
What Does Added Sugar Mean?
Added sugar has become a hot topic in the world of nutrition and health. But what exactly does it mean? Simply put, added sugar refers to any sugars or sweeteners that are added to food or beverages during processing or preparation.
Added sugars can come in many forms, such as table sugar (sucrose), high fructose corn syrup, honey, and maple syrup. These sugars are often added to enhance the taste, texture, and shelf life of food products.
Why is Added Sugar a Concern?
While sugar is naturally present in many foods like fruits and dairy products, it's the excessive consumption of added sugars that can have negative effects on our health. Studies have linked high intake of added sugars to various health issues, including obesity, type 2 diabetes, heart disease, and tooth decay.
One of the main problems with added sugars is that they provide empty calories. Unlike whole foods that contain essential nutrients, added sugars offer little to no nutritional value. This means that consuming foods high in added sugars can lead to weight gain and nutrient deficiencies.
How to Identify Added Sugars
Identifying added sugars can be a challenge, as they are often disguised under different names on food labels. Some common names for added sugars include:
- Agave nectar
- Barley malt syrup
- Corn sweetener
- Dextrose
- Fructose
- Glucose
- Maltose
- Rice syrup
To spot added sugars, it's important to read food labels carefully. Keep an eye out for terms that end in -ose, such as sucrose, fructose, and maltose. Additionally, be wary of ingredients listed early on the ingredient list, as they indicate higher amounts of the ingredient in the product.
How to Reduce Added Sugar Intake
Reducing added sugar intake can have significant benefits for your health. Here are some tips to help you cut down on added sugars:
- Choose whole foods: Opt for whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. These foods are naturally low in added sugars and provide essential nutrients.
- Read food labels: Pay attention to the ingredient list and nutrition facts panel. Look for products with little to no added sugars or choose alternatives with lower sugar content.
- Limit sugary beverages: Sugary drinks like soda, fruit juices, and sweetened coffees can be a major source of added sugars. Instead, opt for water, unsweetened tea, or homemade fruit-infused water.
- Prepare meals at home: Cooking meals from scratch gives you control over the ingredients you use. This way, you can avoid adding unnecessary sugars to your meals.
- Be cautious of hidden sugars: Many processed foods, such as sauces, condiments, and packaged snacks, contain hidden sugars. Be mindful of these hidden sources and choose low-sugar alternatives.
By being mindful of your added sugar intake and making healthier choices, you can improve your overall well-being and reduce the risk of chronic diseases.