6 Foods with Hidden
Sugar By Joe Wilkes
From Team Beachbody - Click here for resources, tools and
information to help you to reach your health, fitness and positive lifestyle
The average American eats approximately 1,500 pounds of food
every year. Of that, 160 pounds are primarily sugar. Of course, sugar is
delicious, and I know I'm the happier for its existence, but of all the things
we consume, it has the least nutritive value. In fact, except for the energy in
its calories, there's not much to recommend about sugar. It's a prime source of
empty calories, and for those of us who are trying to lose weight, sugar's the
first thing we should start trimming from our diets. But here's the problem -
despite our best intentions to remove excess sugar from our diet, the food
industry has found more and more devious ways of slipping us the sweet stuff.
Whether the food industry calls sugar by another name or adds it to foods we
never thought would have needed it, our sweet tooth is constantly being
bombarded. Fortunately, with stricter labeling laws, we have a fighting chance
at cutting back on sugar.
Why does the food industry want to fill us
so full of sugar?
basically the same as any other industry. For the oil industry to make more
money, it needs us to use more of its product by driving more miles. The food
industry needs us to use more of its product by eating more calories. The
problem is that the American food industry is already producing around 3,900
calories per person per day, which is way more than we need. One solution to
this surplus is to sell the food cheaply overseas, which the industry does. The
other solution is for Americans to eat more calories. And sugar and its corn
sweetener brethren are great calorie delivery systems, as they pack a huge
caloric punch, without causing much satiety, or feeling of fullness. (Check out
Steve Edwards' "Sugar vs. Fat" article for more about why sugar is the
world-champion fattener.) Most people would probably stop eating steak after
they reached 1,000 calories, because they'd be stuffed, but after you drank
1,000 calories from your Big Gulp cup, there's still room for dinner. The other
reason the industry pushes sugar so hard is that it's cheap to produce, and the
cheaper the calorie, the larger the profit margin.
Sugar in labelshiding in plain
One of the best ways to disguise the amount of sugar
in a product is something the government already requires printing the
information in grams. Most Americans only have the foggiest idea of how much a
gram is, because we're unaccustomed to the metric system. So when we pick up a
can of soda that contains 40 grams of sugar, we pretty much shrug our shoulders
and pop the top. And that attitude is all right with the soda industry! But
what if the label said that it contained over 10 teaspoons of sugar? If you saw
someone ladling 10 teaspoons of sugar into their morning coffee, you'd think
they were crazy, but that's how much people consume in a typical 12-ounce can.
In a 64-ounce fountain drink that you'd get at a movie theater or a convenience
store, you get over 53 teaspoons of sugar - almost two cups! Naturally, people
would probably think twice if the nutritional information on products was given
in measurements that were meaningful to them. But until our heavily food
industry-subsidized government decides to change its policy, it's a metric
world, we just live in it. But we can take note that four grams equals one
teaspoon. So when you check out the label, divide the grams of sugar by four,
and that's how many teaspoons you're consuming.
Sugar, by any other name, would taste just
Another strategy the sugar pushers use to get us to consume more
calories is to rename the offending ingredient. We know to stay away from
sugar, but how about molasses, honey, sorghum, corn syrup, high fructose corn
syrup, glucose, fructose, lactose, dextrose, sucrose, galactose, maltose, or
concentrated juices like grape or apple? Another path to profit that the food
industry has discovered is that instead of harvesting relatively more expensive
sugar cane and beets, the industry can produce sweeteners in a laboratory more
cheaply and with just as many calories as beet and cane sugar. And with some
sweeteners, especially the popular high fructose corn syrup, it is believed
that your body will be less likely to reach satiety than with sugar, so you can
consume more. Mo' calories, mo' money. Another advantage to these doses of
-oses is that, aside from the fact that many people won't guess they're just
different forms of sugar, they can be spread out in the ingredient list
required by law, so that it won't be as obvious that what you're consuming is
pretty much all sugar. When you look at a list of ingredients on a product, the
manufacturer is required to list them in order of amount, from highest to
lowest. So they can bury a quarter cup of fructose, a quarter cup of sucrose, a
quarter cup of dextrose, and a quarter cup of corn syrup in the middle of the
list, so you won't be as likely to notice that when you add them all up, the
main ingredient in the product is sugar.
Hide and seek. You're it.
So, if you're like me, you may have sworn off soda except for
special occasions, and turned the candy bowl into an unsalted-almond bowl. No
more sugar, no more problems. Except for this problem - the food industry has
cleverly snuck its sugars and corn syrups into products where we never would
have thought to look for sugar. It's good for the manufacturer. It jacks up the
calorie load, can enhance the product's appearance (high-fructose corn syrup
gives hamburger buns their golden glow), and can keep our sugar jones simmering
at a low boil, in case we ever decide to go back to the real thing. Here are
some types of products whose labels could bear more scrutiny.
- Spaghetti sauce.
A half cup of store-bought sauce can contain as many as
three teaspoons of corn syrup or sugar. While some of the naturally occurring
sugar in tomatoes and other vegetables will show up on the nutrition label,
most of the sugar is added. Look for brands that don't include sugar or its
aliases or make your own from fresh or canned tomatoes.
Ketchup can be 20 percent sugar or more. Not to mention
that you'll get 7 percent of your daily sodium allowance in one tablespoon.
Look for low-salt, no-sugar brands, or make your own, using pureed carrots to
add flavor and texture to the tomatoes.
- Reduced-fat cookies.
Most brands of cookies now offer a reduced-fat version of
their product. Nabisco even offers its own line of low-fat treats, Snackwells.
But while you're patting yourself on the back for choosing the low-fat option,
check the label. The sneaky food manufacturers did take out the fat, but they
replaced it with, you guessed it, sugar. Many times, the reduced-fat cookie is
only slightly less caloric than the one you want to eat. And because there's no
fat to make you feel full, you'll be tempted to eat more "guilt-free" cookies.
And just because there's less fat, it doesn't mean you'll be less fat. Fat
doesn't make you fat. Calories make you fat.
- Low-fat salad dressing. Like the cookies,
manufacturers have taken the fat out of the dressing, but they've added extra
salt and sugar to make up for it. Check the label to make sure you're not
replacing heart-healthy olive oil with diabetes-causing sugarbecause
that's not really a "healthy choice." Your best bet? Make your own vinaigrettes
using a small amount of olive oil, a tasty gourmet vinegar or fresh lemon
juice, and some fresh herbs.
Most processed breads, especially white hamburger and hot
dog buns, can contain a good bit of sugar or corn syrup. That's what gives them
the golden-brown crust. As always, check the ingredient label, and consider
getting your bread at a real bakery or a farmers' marketit's the best
idea since, well, you know.
food. Needless to say, fast food is generally not good for
you. But even if you're staying away from the sodas and the shakes, everything
from the burgers to the fries to the salads is a potential place to hide sugar.
Check out the ingredients carefully at your favorite restaurant. You may be
getting more than you bargained for.