The Noakes Foundation The Noakes Foundation The Noakes Foundation The Noakes Foundation The Noakes Foundation The Noakes Foundation
  • Prof Noakes
  • About Us
    • The Directors
    • The Team
    • Talks with Tim & Our Team
  • Research & Beneficiaries
    • Evaluating Nutrition Education in Under-Resourced Communities
    • From Clinical Practice to Published Research
    • Academic Free Speech and Digital Voices
  • Nutrition Network
    • About the Nutrition Network
    • LCHF/Keto Online Training
  • Resources
    • Blog
    • Media
    • Videos
    • Educational Material
    • Books
  • Contact Us
    • FAQs
  • Donate

Sugar hidden in plain sight

Home/News/Blog/Sugar hidden in plain sight
Previous Next
  • View Larger Image

Sugar hidden in plain sight

Admin 2021-01-12T09:35:44+02:00 December 24th, 2020|

You may be attempting to remove sugar from your diet by cutting out the main culprits namely, cakes, cookies, pastries and other sweet treats. This is a great way to start reducing your sugar intake, but once you have removed those foods from your diet you are probably still eating far more sugar than you actually realise. It appears that a number of foods contain what is commonly referred to as ‘hidden sugar’. These foods are often difficult to spot as they are marketed as healthy alternatives and initially appear to be low in sugar. As we edge closer to the holiday season, now is an important time to talk about our sugar consumption and how we can become more aware of misleading products. The following article will discuss hidden sugar, the sugar content of various common foods, artificial sweeteners and why low-fat foods are marketed as healthy.

It has become common knowledge that sugar is bad for our health. It has been linked with the likes of Type 2 diabetes, obesity and cardiovascular disease, yet consumers are still purchasing foods that are chocked-full of sugar. So, why is that you may ask? It is because we cannot readily detect the sugar within these products and reading the label is often a tedious, confusing task to do during our shopping trips. A lot of these sugars are hidden within processed and packaged foods that are marketed as healthy. A lot of the time food companies give sugars unusual names which makes it difficult to notice the sugar content of a product. Ingredients to watch out for are glucose, fructose, and sucrose which are all different forms of sugar.

The following are some foods that are initially considered low in sugar, but in actual fact harbour a large amount of the sweet substance:

Another confusing topic is that of low-fat foods. Low-fat foods are often promoted as a healthier alternative to that of their full-fat counterparts. It is easy to fall trap to the idea that low-fat products are healthier than full-fat products as producers label their products with various health claims, such as “low in calories” or “light”. However, these products usually contain more sugar than that of the full-fat versions. But why is this so? When a manufacturer produces a product lower in fat it usually worsens the taste and is quite bland. So, to counteract that they add more sugar to improve the taste. Thus, your product is now a little house of sugar rather than a healthy alternative. Not only do food makers add sugar to low-fat foods, but also other ingredients, such as flour, thickeners and salt which all contribute to the higher caloric value of these products.

Current research has shown that it is important to include good fats, like monounsaturated and polyunsaturated fats, into your diet. Not only does fat make your food tasty, but also has a number of other important functions within the body. Good fats play a role in the absorption of certain fat-soluble vitamins, like vitamin A, D, E and K. The aforementioned vitamins are essential to the proper functioning of your body and cannot be absorbed effectively without the help of fat. Furthermore, fats play a key role in the maintenance of healthy blood vessels, aid in the proper functioning of the nervous system and are important in the synthesis of certain hormones. If your goal is to lose or maintain your weight, it is best to choose the full-fat option as products high in sugar can cause weight gain. This will certainly negate the effect that you are trying to achieve by deciding on the low-fat options in the first place! Focus your diet to include healthy fats from sources like nuts, unprocessed meat, fish, eggs and good-quality fats and oils instead.

You may be dabbling with the idea of artificial sweeteners as an alternative way to achieve the sweet taste in your food, but without the negatives of sugar and calories. However, what is the potential impact of artificial sweeteners on your health? It is known that a number of sweeteners have low caloric values and are popular among those trying to lose weight, but studies have shown that sweeteners can have negative effects on appetite and weight in varying ways. Past studies have shown that certain sweeteners are unable to activate our reward pathways in our bodies when we consume food, thus making us feel unsatisfied after a meal. This increases our appetite and causes us to eat more than what we would normally. This could lead to unnecessary weight gain. However, artificial sweeteners are not all bad. Certain sweeteners, like sucralose, appear to be less likely to cause tooth decay than sugar. Furthermore, studies have shown that products that contain artificial sweeteners are beneficial for those with Type 2 diabetes as certain sweeteners do not impact insulin levels or have an effect on blood sugar levels after consumption. Nonetheless, it is important to practice moderation when consuming products such as these as the effects can vary depending on the individual and the type consumed.

It is very important to read the nutritional labels when purchasing products, especially when they are highly processed. Rather opt for purchasing healthy whole-foods instead, like non-starchy leafy greens, eggs, unprocessed meat and healthy fats. Sugars are in actual fact quite unnecessary in your diet and bring about a number of medical issues that you would rather do without. Make the choice to cut out highly processed foods and to avoid foods that are high in sugars. If you are in a bit of a pickle and want to buy a packaged meal for convenience sake, read the label to make sure you know the contents of the meal before purchasing. It is important to be informed on the contents of a product rather than blindly consuming it.

We know it is difficult to completely remove sugar from our diet. This is because sugar stimulates the brain’s pleasure centres. Especially at a highly stressful time, the brain will look for ways to reduce stress. Be aware of this before you reach for any form of sugar. Our aim is to inform you so that you can make healthier decisions for your body. 

References

“Low-Fat Diet: Why Fat-Free Isn’t Trouble-Free.” WebMD, Nourish by WebMD, https://www.webmd.com/diet/guide/low-fat-diet#1. Accessed 22 December 2020.

Nguyen, P. K., et al. “A systematic comparison of sugar content in low-fat vs regular versions of food.” Nutrition & Diabetes, vol. 6, no. 1, 2016. ResearchGate, https://www.researchgate.net/publication/291946672_A_systematic_comparison_of_sugar_content_in_low-fat_vs_regular_versions_of_food. Accessed 23 December 2020.

Petre, Alina. “Artificial Sweeteners: Good or Bad?” Heathline, Heathline, 19 August 2020, https://www.healthline.com/nutrition/artificial-sweeteners-good-or-bad#how-they-work. Accessed 21 December 2020.

Strawbridge, Holly. “Artificial sweeteners: sugar-free, but at what cost?” Harvard Health Publishing, Harvard Health Blog, 16 July 2012, https://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030. Accessed 21 December 2020.

Torrens, Kerry. “The truth about low-fat foods.” BBC Good Food, BBC Good Food, 6 December 2018, https://www.bbcgoodfood.com/howto/guide/truth-about-low-fat-foods. Accessed 22 December 2020.

West, Helena. “8 Ways Food Companies Hide the Sugar Content of Foods.” Heathline, Heathline, 19 April 2019, https://www.healthline.com/nutrition/8-ways-sugar-is-hidden. Accessed 22 December 2020.

Sugar Cloud image curtesy of Dreamstime.

About the author

Shannon Mace has a BSc degree in Human Life Sciences from Stellenbosch University, she majored in biochemistry and physiology. She has a keen interest in metabolic physiology and hopes to further her studies in the subject. Shannon has joined The Noakes Foundation as a researcher, as well as an administrator. She looks forward to helping the foundation promote healthier living and happier lifestyles.

 

Stay Up To Date

Subscribe with your email below to be notified of new blog posts.

Click Here to Subscribe

Recent Posts

  • International Day of Action for Women’s Health 2023 – Breaking Gender Bias and Empowering Women’s Fundamental Right to Health
  • Get To Know Our Ambassador – Brian Andrew
  • We’re hiring: Researcher
  • Childhood Stunting and the Posterior Development Outcomes: A Pilot Study on Childhood Stunting in Isolated, rural, and poverty-stricken communities.
  • World Health Day 2023 – The Affordability & Accessibility of Healthcare in South Africa

Recent Comments

  • Medical Doctors Punished & Silenced for Giving “Unapproved” High Fat Dietary Advice | OnKetosis on Noakes: Low Fat Causes Heart Disease! Part 1
  • Nutrition Network Bursary Opportunity – The Noakes Foundation on Nutrition Network: Professional Training in LCHF/Ketogenic Patient Treatment
  • Prof TIM NOAKES é inocente. Low Carb está aprovada! - Menos Rotulos on THE PROFESSIONAL CONDUCT COMMITTEE HAS FOUND PROF NOAKES INNOCENT OF UNPROFESSIONAL CONDUCT
  • Happy New Year!!! - The Ketogenic Diet Plan on THE NOAKES FOUNDATION FOOD LISTS
  • Meat Candy with Steak And Iron - Inner Fire Podcast on THE NOAKES FOUNDATION FOOD LISTS

Archives

  • May 2023
  • April 2023
  • March 2023
  • February 2023
  • November 2022
  • October 2022
  • August 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • August 2021
  • July 2021
  • June 2021
  • May 2021
  • April 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • September 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • April 2020
  • March 2020
  • February 2020
  • January 2020
  • November 2019
  • October 2019
  • June 2019
  • May 2019
  • March 2019
  • February 2019
  • January 2019
  • October 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • July 2016
  • June 2016
  • May 2016
  • April 2016
  • March 2016
  • February 2016
  • December 2015
  • November 2015
  • October 2015
  • August 2015
  • July 2015
  • June 2015
  • February 2015
  • January 2015
  • December 2014
  • November 2014
  • October 2014
  • September 2014
  • August 2014
  • July 2014
  • June 2014
  • May 2014

Categories

  • Ask Prof Noakes
  • Blog
  • Marketing & Infographics
  • Media
  • News
  • Nutrition Network
  • Research
  • Uncategorized
  • Videos

Meta

  • Log in
  • Entries feed
  • Comments feed
  • WordPress.org

Recent Posts

  • International Day of Action for Women’s Health 2023 – Breaking Gender Bias and Empowering Women’s Fundamental Right to Health May 28, 2023
  • Get To Know Our Ambassador – Brian Andrew April 18, 2023
  • We’re hiring: Researcher April 17, 2023
  • Childhood Stunting and the Posterior Development Outcomes: A Pilot Study on Childhood Stunting in Isolated, rural, and poverty-stricken communities. April 14, 2023

Tags

Affiliate Ancel Keys Ask Prof Noakes Banting Banting 7 Day Meal Plans Banting Boulevard carbohydrates cholesterol Conscious Eating Diabetes Dietary Guidelines eatbettersa Eat Better South Africa Evidence Food Hassina Kajee health Heba Pap HPCSA infant feeding infants insulin resistance Jayne Bullen ketosis LCHF LCHF community lchf studies low carb Noakes Foundation Noakes HPCSA hearing Noakes HPSCA Trial Nutrition Network obesity Prof Noakes Prof Tim Noakes protein Real Meal Revolution research studies study Sugar Tamzyn Murphy Cambell; Prof Noakes; The Noakes Foundation thenoakesfoundation The Noakes Foundation Weight loss

Research & Teams

  • Evaluating Nutrition Education in Under-Resourced Communities
  • From Clinical Practice to Published Research
  • Academic Free Speech and Digital Voices

Latest News

  • International Day of Action for Women’s Health 2023 – Breaking Gender Bias and Empowering Women’s Fundamental Right to Health
  • Get To Know Our Ambassador – Brian Andrew
Subscribe to our Newsletter

Contact Us

  • Share Your Story
  • Become a research participant
  • Become a sponsor
Make a Donation
FAQ
Terms & Conditions | Privacy Policy Copyright (c) 2013 - 2022 The Noakes Foundation™ - Cape Town, South Africa. The The Noakes Foundation is a trademark of The Noakes Foundation PBO, established 2013. All rights reserved.

Subscribe to our newsletter and stay up to date with the latest news and research from The Noakes Foundation and  Eat Better South Africa.

You can unsubscribe at any time.