We advocate a lifestyle where you don't give up anything. However, you need to know your foods well in order to choose the best ones and understand what quantity is healthy. Sugar is delicious because of its sweet taste. We've already shown you how to have a diet with many people's favorite flavor without having to add it to your recipes. But there's another problem: there's sugar hidden under other names on the labels of processed products.

To avoid being deceived and not consuming more than recommended, we will show you the other names for sugar and why we should be more careful with this ingredient.

Sugar consumption per day

Sugar should account for 10% of daily calories. This is the recommendation of the World Health Organization (WHO). Brazilians, however, consume more than 16 grams per day. It is not always the person's fault, since sugar comes under other names on labels and is also found in salty foods, two facts that few people know.

Hidden sugar in food names

To avoid being fooled and to take proper care of yourself, we're going to show you the synonyms for sugar that the food industry uses. It's not illegal, right? But it can be confusing for those who need to control their intake or at least want to consume less.

1. Dextrose

2. Dextrin

3. Fructose

3. Glucose

4. Glucose

5. Maltose

6. Maltodextrin

7. Oligosaccharides

8. Sucrose

9. Syrup

10. Glucose-fructose

11. Corn syrup

12. Invert sugar

Is there healthy sugar?

Any type of sugar increases blood glucose levels rapidly. As we know, insulin spikes are not good for the body and can cause insulin resistance, diabetes, obesity, and other problems.

However, some sugars are more recommended than others. The less processed, the better. One tip from nutritionists is to use the color as a guide; darker sugar indicates that it has been less processed. Please note that this is not a green light to consume brown or demerara sugar, for example, as much as you want.

These types of sugar are easier to identify:

• Brown sugar
• Coconut Sugar
• Demerara Sugar
• Light sugar

Don't be fooled by the names that give these sugars a healthy disguise. Remember that the mechanism in the body is very similar.

The difference is that these sugars usually contain vitamins and minerals in their composition. White sugars - crystal, confectioner's, refined - have no nutrients. On the other hand, they are quite caloric. That's why it's common to say that sugar has empty calories.

Honey is a type of sugar. It is an excellent option for sweetening recipes. However, it is still sugar and can be harmful to your health if consumed in excess. Therefore, make wise choices and consume in moderation.

Be careful with drinks: juice, soft drinks and others

The amount of sugar in processed drinks is very high, reaching 5% of daily calories. In other words, half of what we can consume per day, as recommended by the WHO. So, be very careful with drinks. Natural juices sweetened with sugar are also treacherous.

Because they are liquids, you can drink them in large quantities without noticing. It is best not to sweeten them. The same goes for coffee. It may seem harmless, but how many cups of coffee with sugar do you drink per day?

Zero sugar X no added sugar

Sugar is not just found in processed foods. Healthy foods, such as fruits, contain the substance, in this case as fructose. Milk contains lactose, as do many other foods. Therefore, sugar is unnecessary in some preparations.

This is the case with Bold bars. The sweet flavor of the bar comes from the other ingredients. However, Bold does not contain added sugar. However, many manufacturers of bars and other products use the substance as a trick to make the food more palatable. This strategy greatly increases the amount of sugar in the food.

Zero sugar is a food that does not contain any of the ingredients. It is recommended for diabetics and other people who need to be even more careful with the ingredients.

Risks of excessive sugar consumption

There are reasons for such a low recommendation for sugar intake. There are several diseases that can arise due to excessive consumption.

Obesity

Sugar is quite high in calories and does not contain fiber to slow the absorption of glucose into the blood. Therefore, it is an ingredient that does not contribute to your calorie deficit. Thus, obesity is a disease that can arise due to excessive amounts of sugar.

Diabetes

Type 2 diabetes, in which the body changes the way it processes glucose, can arise mainly due to a diet rich in sugar. The intake causes a spike in insulin that can lead to resistance to the hormone, this is the mechanism that contributes to the emergence of type 2 diabetes.

We’ve already shown how a good diet can change genetic expression. So, be careful about what you put on your plate.

Cavities

Sugar intake also increases the chances of cavities. Microorganisms thrive in an environment full of glucose. Just like you, they also like sweets.

Sweet addiction

Sugar causes wonderful sensations. In addition to its taste, sugar is quickly absorbed by the body, which can lead to the need to quickly consume more sweet foods. Of course, we are not in favor of eliminating sugary products, but try to broaden your palate to other flavors.

Changes in cholesterol

By increasing cholesterol, you increase the chances of cardiovascular problems and other health issues. Therefore, it is best to consume sugar in moderation.

There are descriptions in medical literature of other diseases influenced by excessive sugar consumption.

• Constipation
• Acne
• Gastritis
• Myopia
• Thrombosis

And the list doesn't end there.

So, check the labels, opt for foods without added sugar and, above all, choose real food. The idea is not to eliminate sugar, but to consume it consciously and try to give other flavors and ways of sweetening recipes a chance.

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