Sugar in Disguise: Identifying Hidden Sugars in Your Diet

Sugary foods are not just limited to cookies and soda pop. Many foods and beverages contain hidden sugars that can contribute to weight gain, increase your risk of diabetes, and impact your oral health. By Understanding where to find these hidden sugars, you can take better control your diet and make healthier food choices.

Hidden Sugars and Why They Matter to Your Health

The average American child, teen, and adult consumes approximately 17 teaspoons of added sugar per day, or about 270 calories. A high-sugar diet can be dangerous to your health, leading to problems such as higher blood pressure and fatty liver disease.

It can also wreak havoc on your oral health. When sugar is consumed, it interacts with bacteria found in plaque. As a result, acids are formed, slowly dissolving tooth enamel and creating holes in the teeth called cavities.

Common Sources of Hidden Sugars

Some of the most common sources of hidden sugars in the average diet include:

Packaged and Processed Foods

Packaged and processed foods are some of the biggest culprits for concealing sugars. These foods often contain added sugars to preserve freshness and enhance flavor.

Snacks like packaged cookies and granola bars often contain high sugar levels, even when labeled as “natural” or “healthy.” Breakfast cereals and pre-packaged meals, such as frozen dinners, may also be loaded with sugar to improve texture and taste.

Beverages

Sugary beverages are one of the leading sources of hidden sugars in the average person’s diet. Fruit juices, flavored waters, and soda are often packed with sugar and may make up a large portion of your daily sugar intake.

Sauces and Condiments

Many people overlook the sugars in sauces and condiments. For example, ketchup is a popular condiment that is typically sweetened with high fructose corn syrup. Barbecue sauce and salad dressings also contain large amounts of sugar.

Health Foods and Supplements

Surprisingly, healthy foods and supplements are other sources of hidden sugars in the average diet. While you may believe that “healthy” foods such as protein bars and flavored yogurts are good, they may contain added sugars designed to improve flavor and texture.

Low-fat food products are also commonly enhanced with sugar to make the product more appetizing. Even when the label says it’s a healthy choice, it’s important to be cautious and always read the ingredient list.

How to Identify Hidden Sugars in the Foods You Eat

To identify hidden sugars in your diet, take the following essential steps:

Read Ingredient List

Before purchasing new foods, read the ingredient list. Sugar can appear under various names, such as sucrose, high fructose corn syrup, agave nectar, glucose, maltose, dextrose, and other syrups like maple or corn syrup.

Understand Nutritional Information

Knowing how to read nutritional information on food packages can help avoid hidden sugars. Pay close attention to the section of the label that shows how much sugar was added to the product during processing, which is separate from any naturally occurring sugars.

Recognize Misleading Labels

Food labels can be misleading and may conceal the proper amount of sugar. For example, a product may claim to contain “natural flavors” but sometimes use sugar to enhance taste. Organic cane sugar may also be perceived to be a healthy alternative, but as a sugar, it can still create the same health risks as regular sugar.

Tips for Reducing the Amount of Hidden Sugars in Your Diet

There are many things you can do to help reduce the amount of sugar in your diet, such as:

• Cooking at home instead of eating out. Prepare meals from scratch to control their sugar content.
• Selecting whole foods over processed products. Focus on fresh fruits and vegetables and avoid adding extra sugars.
• Choosing unsweetened options. Low-sugar or unsweetened alternatives to snacks and beverages can help you reduce your sugar intake.

Contact Your Clermont Family Dentistry Clinic to Learn More

Diet plays a crucial role in your dental health. To learn more about maintaining your teeth and gums or to schedule your next appointment, contact your dentist in Clermont by calling Hancock Village Dental at 352-989-5815.