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Ever wonder why sticking to a healthy diet feels so challenging? One major reason is that the food industry makes it tough by sneaking hidden sugars into almost everything we eat. Let’s dive into this issue and explore what you can do about it.
Hidden Sugars Everywhere
Hidden sugars are all around us, and they often go unnoticed. Even if a food doesn’t taste sweet, it might still contain sugar under various names. Watch out for ingredients like high-fructose corn syrup, agave nectar, cane sugar, maltodextrin, or even honey and molasses. These sugars can sneak into everything from sauces and dressings to snacks and cereals, adding extra calories and making it harder to resist cravings.
Why Hidden Sugars Are a Big Deal
Consuming too much sugar can lead to insulin resistance, where your body struggles to manage blood sugar levels effectively. When this happens, you might experience increased hunger and more intense cravings for sugary foods, making it tough to stick to a healthy eating plan.
What You Can Do
Read Labels Carefully: Get in the habit of checking food labels for these different names of sugar. This awareness will help you make better choices and avoid hidden sugars.
Choose Whole Foods: Opt for fresh fruits, vegetables, lean proteins, and whole grains instead of processed foods. Whole foods are less likely to contain hidden sugars and provide better nutrition.
Add More Fiber: Fiber is crucial for a healthy diet. It helps slow down the absorption of sugar and keeps you feeling full longer. Make sure to include fiber-rich foods like beans, oats, whole grains, fruits, and vegetables in your meals and if you are not getting the recommended amount of 25 - 38 g a day, supplementing is an option.
Cook at Home: Preparing meals at home gives you control over what goes into your food, helping you avoid hidden sugars and make healthier choices.
Unless we are eating extremely clean, it is hard to get away from these hidden sugars but there options that I will discuss in my next blog.