Good Lifestyle

Over the years, people have become increasingly aware of which ingredients are in their food.especially when it comes to sugar. But until recently, it has been impossible to say what kind of sugar actually hides in packaged foods that you eat ... and potentially hurt your health.

At present, the only number displayed on the Nutritional Facts panel found on the packaged food labels is "sugars", which tells you the total gram of sugars found in this product. However, in the2015-2020 Dietary Directives for Americans, theUSDA Noted the importance of differentiating natural sugars and added sugars, indicating that "when sugars are added to food and beverages to soften them, they add calories without contributing essential nutrients."

Facilitate the task of consumers to see exactly how much sugar added in packaged foods - and "help reduce The burden of chronic diseases such as diabetes, obesity and heart disease "-Administration of food and medicine (FDA) makes a major change to nutrition labels. By 2020, each restore business will be required to update their nutritional panel with a "added sugars" line so that people can separate the natural sweeteners from the bad guys.

Which line 'added sugars' on a nutrition label means.

"With the current label, it is difficult to get a gauge of the amount of sugar added in a portion of food, and now that information will be available at a glance," saysAmy gorin, Mrs., RDN, owner of Amy Gorin Nutrition in the New York area. "Added sugars are Sugars and syrups added to food and drinks during treatment or preparation. This includes sugar sugar and honey and sugars from concentrated fruit juice or vegetables above the amount of sugar you expect from the same volume of the same type of fruit juice or 100% vegetables. "

How the "added sugars" line will help you eat healthier.

According to Gorin, this change of label will help people eat less than the2015-2020 Dietary Directives for Americans recommended limit of10% of calories a day. For someone following a 2,000 calorie system, it's the equivalent of50 grams added sugars.

This also helps confusion between added sugars and natural sugar. While foods like honey, molasses, refined white sugar and maple syrup are added sugars, sugar found in foods like fruits or milk are not. Fortunately, with this change, it will be easier to determine who is added sugar sugar.

"On a nutrition label, total sugar grams represent the two sugars that occur naturally in ingredients such as fruits, as well as those that are added, such as honey. The line indicates that X grams of added sugars reveal the amount of total sugar from added sources, "says Gorin. "For example, in the almond bar and apricot in kind, which includes ingredients like apricots and honey, honey sugar is included in the amount of sugar added while the sugar in apricots is counted only in the total amount of sugar because the sugar in apricots is natural. "

How your body treats natural sugar and added sugar differently and the difference in their impact on your health.

Knowing these differences preferences in what you eat may not seem like a big problem: sugar is sugar, right? Well, it's not actually the case because of the difference that your body treats them, as well as difference, they affect your health.

As you always claim other benefits that come with natural foods, this is not the case with the added stuff. "Natural sugar, such as fructose in an apple or lactose in yogurt, comes with other nutrients," says Gorin.

"For example, in an apple containing fructose, you will also get other nutrients likefiber, vitamins and minerals. Yogurt that contains lactose (a natural sugar found in the milk), you will also get calcium and many other vitamins and minerals, "she adds.

On the other hand, Gorin shares ", for the most part, added sugar is sugar right and cancause inflammation In the body when it is consumed in excess. "

And unfortunately, inflammation is only the beginning of the problem. Eating excess added sugar has been demonstrated for a long list of problems, whether it is an increased risk ofweight gain, caries,Diabetes, or in a recent study published in the magazineTraffic-A higher risk of early death. He can even ruin your sleep. A small study published in theClinical sleep diary MedicationFound those who eat fewer fibers and more fat and sugar more saturated did not sleep too, waking up more often and spend more time in lighter sleep stages, says Gorin.

"Using calories for foods with added sugar, you provide less space in your diet for nutritious dense foods," she explains. "For example, a 100% orange juice cup is sufficient, but contains only natural sugar, as well as vitamin C, potassium and other nutrients. And it does not use any of your limit. Daily added sugar. But a portion of ice or candy would use some of your daily added sugar. "

How to browse your added sugar intake.

So, you know why add sugar should be limited - but how should you approach sugar in your own life to make sure you stay your healthier? According to Gorin, a rule of Gezan to stick to trying to get the majority of your sugar from natural sources and avoid packed stuff as much as you can.

"I would recommend eating whole fruits and buy 100% 100% juice, which did not add anything to that. When shopping for juice juice, words like" drink "," drink "," - "Punch," Cocktail "or 'Cocktail" Keywords to indicate that the product may not be 100% juice, "she explains.

"And in general, when it comes to adding sugar, I would recommend trying to eat at least some of your desserts and sweet sweets without added sugar. Just because there is a daily value for sugar Added does not mean that you have to meet him! "

When you snasesChocolate pudding made from homemade fruitFor example, instead of the true thing (Gorin recommends using unsweetened bananas and cocoa powder), you will be much better on the line. You can also try a dietician-recommendedHealthy dessert ideas andFood swaps eat less sugar. Paying special attention to labels and your sugar habits is not a fun job, but it may seem literally saving your life.

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