Just as we crave sweets when our bodies are tired, sugar is a quick source of energy for our bodies. However, like everything, moderation is key, and consuming too much sugar can be harmful. Excessive intake of added sugars can lead to type 2 diabetes, heart disease, and cavities. That doesn't mean you have to completely avoid sugar. It is important to pay attention to your intake and be aware of foods that may contain hidden sugars.

What are sugar bomb foods?

 

Most beverages, excluding water, contain some amount of sugar.

 

They include carbonated drinks, fruit drinks, sports drinks, coffee, and tea. Even vitamin water, which was once very popular, is just a sugar lump.

 

A typical bottle contains 29 to 31 grams of sugar.

Drinking even just one bottle of it exceeds the daily sugar intake limit. Therefore, when replenishing fluids, it is healthier to drink plain water or sparkling water. Since beverages other than water contain large amounts of added sugars, it is recommended to consume low-sugar drinks or water whenever possible.

 

Generally, foods that contain a lot of sugar that people don't usually think about include sandwiches, cereals and cereal bars, and yogurt. Despite the image of cereals as a healthy breakfast substitute, they contain a lot of sugar. According to a survey by the Korea Food & Drug Administration, cereals contain an average of 22.4 grams of sugars per 100 grams.

Products with added fruit juice can have sugar content soaring up to 33.3g. British nutritionist Kerry Gans recommends checking the nutrition facts when purchasing cereal, choosing those with less than 3g of sugar and at least 6g of dietary fiber, and pairing these cereals with fruits or nuts.

 

Sugar is hidden even in salads eaten for health. The main culprit is the dressing. Depending on what kind of dressing you use, a salad can either be a healthy food or an obstacle to dieting. Commercially available dressings often contain sugar, liquid fructose, oil, and food coloring, making them high in calories and sugar. When choosing a dressing, develop the habit of checking the ingredient list. Alternatively, making your own unsweetened dressing using olive oil, lemon juice, and other ingredients is also a good option.

 

Sandwiches are known to account for 7% of Americans' additional sugar intake. Sugar is often used as a preservative in bread or condiments, so people naturally consume sugar through these foods.

 

How to reduce sugar intake in daily life

 

If we do not pay attention, we inevitably consume more added sugars than the recommended amount. Therefore, we need to become more aware of how to control our sugar intake. First, we should think of the high-sugar foods we consume most often. Then, it is good to consider ways to continue enjoying our favorite foods and drinks while minimizing added sugar.

 

For example, when ordering coffee, reduce or omit sugar. Choose low-sugar beverages such as unsweetened tea, low-fat milk, or sparkling water. In the evening, late-night snacks and high-sugar foods tend to come to mind. To prevent this, consume a variety of foods rich in fiber, protein, and healthy fats in advance.

 

Choose snacks such as whole fruits, nuts, seeds, vegetables, and hummus over processed foods high in sugar content. Whenever possible, prioritize sugar-free products. For example, consume yogurt without added sugar, nut butters, and seed butters.

If you want to add sweetness, directly adjust the sweetness using natural ingredients like fruits or honey.

 

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Consuming too much added sugar is

Type 2 diabetes can cause heart disease and cavities.

 

These days, many products are labeled as sugar-free.

I think that always contains sugar as well.

 

It seems like an essential warning about additives, doesn't it?