One of the foods that we must avoid if we want to be healthy is white, refined sugar. Eating sugar is harmful in many ways for our body. White sugar and sugar products lead to a decrease in immunity, especially in children who are just building up their immune system.
Sugar-containing foods are not the best type of food. Eating too much sweets can lead to lethargy, absent-mindedness, and heartburn.
The immune system is noticeably weakened when there is too much sugar in food, and this is a direct path to the development of cancer, diabetes and cardiovascular disease.
Sugar drinks and foods
The same thing happens in the case of addiction to “colored” drinks. Instead of fruit juices, they contain sugar or other sweeteners, as well as colors and preservatives.
Soft drinks practically do not contain nutrients necessary for the body, incl. vitamins and minerals, but they give quite a lot of energy. Soft drinks can also contain various additives.
A person often has no idea how much energy a product actually contains. For example, 0.5 liters of soft drink provides approximately 200 kcal, which is a tenth of the average daily energy requirement of an adult woman.
The sugar content of soft drinks, fortified drinks, and flavored water tends to be higher than one might think.
It is believed that fortified water is a component of a healthy lifestyle. In fact, there are approximately 25 grams of sugar in one half-liter bottle of fortified water, more than half of the maximum recommended daily value for added sugars.
After a short-term feeling of satisfaction, the pleasant sensation quickly disappears, but the “chemistry” in the body remains.
Many ingredients in drinks and sweets affect the immune system so strongly that they can contribute to a number of diseases in the long term.
Sugar can be obtained from all food groups in the food pyramid.
Adding sugar in the production of juices
The addition of sugar in the production of juices is prohibited. However, juices contain so-called. natural sugars. For example, grape juice contains about 14-16 grams, and orange juice contains about 9-10 grams of sugar per 100 grams of juice.
It is not recommended to consume more than one glass of juice a day. Drinking a glass of smoothie (200 ml) with the following composition, you will immediately receive 30 grams of (so-called natural) sugars.
In unflavored cottage cheese and yogurt, only lactose, which is part of milk, is present, that is, milk sugar.
To find out the amount of sugars in flavored cottage cheese, you need to compare the sugar content with the sugar content in unflavored cottage cheese.
Thus, there are almost 35 grams of added sugars in a 300-gram package of sweet curd mass. This is an approximate maximum amount of added sugars for a preschooler.
The maximum recommended daily amount of added sugars at an energy intake of 2,000 kcal is 50 grams of added sugars combined from all sources. So, to reduce the amount of added sugars in your food, season the cottage cheese or yogurt yourself whenever possible!
If you are seasoning unsweetened cottage cheese or yogurt, keep in mind that two teaspoons of sugar or one teaspoon of liquid honey weighs about 10 grams (candied honey usually weighs even more). If you add this amount to 100 grams of yogurt, you get a product with the same amount of added sugars as a store-bought product.
Cakes and other sweets
This is a food group that provides a lot of added sugars. The amount of added sugars in baked goods (brownies, cakes, pretzels, rolls, pies, cookies) is largely dependent on the baker’s generosity.
In the worst cases, that is, in particularly sugar-rich baked goods such as Alexandrian brownies or some chocolate cakes, the amount of added sugars can be up to 40 grams per 100 gram bite.
There are about 40 grams of sugars in a 100 gram bar of 56% chocolate, which are all added sugars. Of course, you shouldn’t eat 100 grams of chocolate in one sitting. If you eat, for example, 10–20 grams of chocolate, the amount of added sugars you get will be only 4–8 grams, respectively.
Jelly candies, gummies, and toffee contain approximately 60–65 grams of added sugars per 100 grams of product, while hard candies contain almost 70 grams per 100 grams of product.
Alcoholic drinks also contain sugar. Liqueurs contain the most sugar. The sugar content of wines depends on the type of wine.