What sugar did you hide in your diet?

It's a good idea that humans always look at the sugar in their food. Natural sugar means sugar found in apples and potatoes. This kind of natural sugars is better for you than sugar, which, for example, is added to carbonated beverages.

It is recommended that your calorie intake of sugar does not exceed 10% of the daily intake. That is, if your calorie intake is about 2000 calories, then only 200 calories (equivalent to 12 teaspoons) of sugar will be obtained. Note that these 12 teaspoons of sugar can not even be seen with the eye, and you can get it through the food and drinks you take throughout the day. So, always look at the ingredient table before buying or eating any food, and look for words like fructose, sucrose, or sweetener to find out how much sugar you enter into your body by eating it.

Ketchup or mustard sauce?
Mustard contains a little sugar for ketchup. So if you suspect that you pour ketchup or mustard sauce on your sandwich, the following information can help you.

A ketchup of ketchup: 1.91 grams of sugar
A pack of mustard sauce: 0.05 grams of sugar
Sparkling Drink or Apple Juice?
In 340 grams of carbonated beverages and apple juice, there are 39 and 36 grams of sugar, respectively. But note that the sugar in the apples is normal.

340 g apple juice: 35.8 g sugar
340 g Coca-Cola: 39 g sugar
An average apple: 18.9 grams of sugar
Dried cranberries or pistachios?
Hooray! Dried cranberries have a higher sugar content than a similar amount of Pastil 50%.

But wait, consider the good thing before deciding to make Pastil as your new snack: Cranberry Barley, and other dried fruits, have more nutrients and more fiber than Pastels. In addition, Pastel has more calories than dried fruit.

1.2 cups dry cranberry: 58 g sugar
17 Pastels: 18 grams of sugar
Mayonnaise or salad dressing?
Mayonnaise has no sugar, but it has a very high calorie content, almost twice that of a salad dressing.

Instead of both, you can use flavors such as vegetable oils, vinegar, and sea salt for your salad.

Peach or chocolate cookie?
A cup of pepper compote (with a balanced and not very sweet syrup) contains approximately 33.2 grams of sugar, while 3 cups of chocolate are 15.8 grams of sugar.

But the fruit is more useful for you. If you want to minimize the amount of sugar you use, try using fresh fruit, which means you will use fiber and other essential nutrients.

Oatmeal for breakfast or pancakes?
Three pancakes of about ten centimeters have only 5 grams of sugar, while a cup of oatmeal with apple and cinnamon flavor is about 10 grams of sugar, twice the amount specified for pancakes. Of course, consider this number for when you still have not hunted your pancakes! Each teaspoon of honey adds 12 grams of sugar to your pancake.

Chocolate or chocolate muzzles?
If you have to make a big decision between them, note that Mocca is 3 times more sugar than a sugar donut.

It's better to place a cup of coffee with a few pieces of bitter chocolate instead of both. Likewise, you've gotten the caffeine you need, and you've satisfied the sense of having to eat something sweet, while you have not gotten too much sugar.

Breakfast cereals with raisins or waffles with blubberries?
A cup of cereal containing raisin contains 19.4 grams of sugar, while a waffle with a few blubber grains has just 3 grams of sugar, plus 12 grams of sugar per addition to each of the honey. But be careful, a portion of the sugar in the cereals comes from raisin seeds, which means you get natural sugar.

With all the tips above, try to be more important than the amount of sugar you use, natural or artificial, and always choose the natural one.

References:

  1. https://www.webmd.com/diet/ss/slideshow-more-sugar

share:

Related posts
Sara Khani

Sara Khani

کارشناس میکروبیولوژی

Microbiology expert