Experts Reveal the Truth About Healthy Products: Where Sugar Hides.

According to ТСН: The growing interest in 'healthy' products and drinks is accompanied by cautionary remarks from experts, reminding that product labels can be misleading. Often, what is presented as a healthy choice contains just as much sugar as regular sweets.

The Telegraph reports that a new wave of discussions has emerged against the backdrop of statements by Professor Tim Spector, an expert in gut health, who compared orange juice to cola. Dietitians have also pointed out popular granola breakfasts, noting that individual portions can contain more sugar than a Mars bar. Children's yogurts have also come under fire — experts note they sometimes contain more sugar than a handful of gummy candies.

What Sugars Are Dangerous

Experts emphasize the importance of distinguishing between different types of sugars. There are natural sugars found in whole foods like fruits, vegetables, and milk, and there are free sugars that arise during processing, such as juices, purees, honey, syrups, and added sugars. It is the free sugars that are linked to health risks because they quickly raise blood glucose levels, do not provide a feeling of satiety, and contribute to overeating.

Government recommendations for free sugars are as follows: for adults and children over 11 years old — no more than 30g per day, for children aged 7-10 years — 24g, and for toddlers aged 4-6 years — 19g. On average, consumption, according to national surveys, approximately doubles these norms, leading to increased risks of cavities, type 2 diabetes, weight gain, and long-term heart problems.

Hidden sugar often 'hides' on labels: it can be not only 'sugar' but also syrups, nectars, molasses, fruit juices, fruit purees, as well as ingredients ending in '-ose' — fructose, glucose, dextrose, maltose. It is important to pay attention to the section 'carbohydrates, of which sugars': if the content exceeds 22.5g per 100g of the product, it is considered high, and if 5g or less — low. The labeling 'no added sugar' can also be misleading, as producers may add fruit concentrates or purees, which are free sugar.

How to Reduce Sweet Cravings

Experts emphasize that giving up sweetness is not necessary. Within a balanced diet, sweet products can be consumed 'sometimes' and in small portions. The damage can be reduced by combining sweets with foods that contain protein, healthy fats, and fiber. For example, a few pieces of chocolate along with a handful of nuts or a glass of orange juice as part of a full breakfast.

It is also advisable not to give sweets on an empty stomach, but to postpone them until after the main meal — this will slow down the absorption of sugar into the blood. For children, it is better to avoid strict bans on sugar to prevent a divide between 'good' and 'bad' food. It is better to gradually reduce the level of sweets in the diet: mixing sweetened yogurts with natural ones, switching to homemade baked goods with less sugar, adding nuts, seeds, and whole grain flour.

Dietitians also emphasize that taste receptors can be 'retrained': the less we consume very sweet products, the less we crave them.

Hidden Sugar in Familiar 'Healthy' Products

Many products labeled as healthy can contain as much sugar as regular sweet soda. Yogurts, popular drinks, and even 'fitness snacks' often hide more than they seem.

• Low-Fat Yogurt Fat-free yogurt can contain over 45g of sugar — this exceeds the daily norm for an adult. It’s better to choose versions without added sweeteners and add fruits yourself.

• Fruit Juices Juices labeled '100% fruit' contain vitamins, but their sweetened versions can have as much sugar as cola. It’s better to consume fresh fruits or pure juice.

• Sports Drinks Although these drinks have a 'fitness image', they are intended for high-load athletes. A 591ml bottle contains about 32.5g of sugar — that's 9 teaspoons. For most people during workouts, plain water is sufficient.

• Flavored Coffee Sweet coffee drinks can contain up to 45g of sugar in a large serving. It is recommended to avoid flavorings and add only milk.

• Iced Tea Ready-made iced tea often contains as much sugar as sweet soda — about 35g of sugar in 340ml. The best option is unsweetened tea.

• Protein Bars Not all 'fitness bars' are equally healthy — some contain around 20g of sugar. It is worth checking the ingredients or replacing the snack with natural sources of protein.

• Breakfast Cereals Even 'healthy' cereals can contain over 12g of sugar per serving. It’s better to choose options high in fiber.

• Canned Fruits Some canned fruits are soaked in syrup, increasing their sugar content. The best choice is fruits in their own juice or fresh ones.

• Ready-Made Smoothies Commercial smoothies can contain a significant amount of sweetening additives. It’s better to make them yourself, controlling the ingredients.

Let’s remind that many products often marketed as superfoods may actually be overrated and not meet all the promises regarding health benefits.

The situation with foods positioned as 'healthy' is becoming increasingly relevant, as consumers need to be mindful of labels and ensure that their eating habits truly benefit their health. Understanding the topic of sugar and its effects on the body can be an important step towards better nutrition in the modern world.