How damaging is having too much sugar in your diet?
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Replacing sugar pop with diet pop or water is a great idea. Fruit juice... not as much... Eat your fruit!
Moving beyond that... you are an 18yo at the prime of your muscle building potential. It is crazy to be concerned with reducing a 2200 calorie diet into a 1500 calorie one to lose weight unless you are significantly overweight or obese. Which you have said you aren't.
First I would examine how accurate your calculations are, but beyond that, I would concentrate on increasing movement and exercise, eating a healthy variety of food in normal portions and possibly on strength building exercises as opposed to trying to reduce body weight by reducing food intake.
I am overweight I am 5'9 and around 185-190 pounds I need to be around 150 pounds I have zero muscle mass I want to lose weight first so then i can gain muscle afterwards. I need a calorie deficit in order to lose the weight first and thats why i am eating 1500 calorie. The removal of soda alone is 800 calories less per day. The only exercise I do is walk I can only do around 10 sit ups and the next day I will be aching
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I switched my sugar tracker on here for fiber. I have no medical issues that require me to track my sugar. Sugar is a carb. Carbs are already tracked.5
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ilovefood9998 wrote: »Replacing sugar pop with diet pop or water is a great idea. Fruit juice... not as much... Eat your fruit!
Moving beyond that... you are an 18yo at the prime of your muscle building potential. It is crazy to be concerned with reducing a 2200 calorie diet into a 1500 calorie one to lose weight unless you are significantly overweight or obese. Which you have said you aren't.
First I would examine how accurate your calculations are, but beyond that, I would concentrate on increasing movement and exercise, eating a healthy variety of food in normal portions and possibly on strength building exercises as opposed to trying to reduce body weight by reducing food intake.
I am overweight I am 5'9 and around 185-190 pounds I need to be around 150 pounds I have zero muscle mass I want to lose weight first so then i can gain muscle afterwards. I need a calorie deficit in order to lose the weight first and thats why i am eating 1500 calorie. The removal of soda alone is 800 calories less per day. The only exercise I do is walk I can only do around 10 sit ups and the next day I will be aching
No living person has zero muscle mass.
If 10 situps leaves you aching, do 9. or do 5 3 times a day. Next week do 6.
small steps, but start now... tomorrow will take a lot longer to get here than you think.5 -
quiksylver296 wrote: »I switched my sugar tracker on here for fiber. I have no medical issues that require me to track my sugar. Sugar is a carb. Carbs are already tracked.
I switched sugar for fiber also.
I am diabetic managed by diet and exercise. I do not take insulin so I do not need to know how much sugar is in a particular meal. As a diabetic, TOTAL carbs is the one number I need to be aware of to manage my disease (no more than 160 grams per day, spread out over 4-5 meals). As the daughter of a man who died of colon cancer, fiber is a very important number to pay attention to. Sugar has no importance at all, except where it adds to the total carbs.
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There's nothing wrong with eating fruit. It contains vitamins and fibre. Sugary drinks are one of the worst things you can consume. Liquid sugar and empty calories with no nutritional value at all.
But the diabetes isn't because of sugar. It's much more likely because of your weight.rheddmobile wrote: »It's all fun and games until someone gets diabetes!
Which I did, this past winter, and it sucks, so be happy you stopped now. You're young and more than likely you have escaped any bad effects, but a checkup is a good idea anyway.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Of course sugar causes diabetes. If you consume too much sugar over a long period of time your pancreas gets worn out trying to produce enough insulin to deal with it and the end result is type 2 diabetes. Your liver takes all the excess sugar and turns what the body doesn't need for energy at that moment and turns it into fat. The fat produced is partly LDL cholesterol which in turn blocks your arteries and causes strokes and heart attacks. Your liver also starts to store fat which is not good. The sugar industry has attacked and tried to discredit every scientist who has tried to make this known to society.
No, eating sugar doesn't CAUSE diabetes.
I agree. Excess body fat can also mess with insulin secretion. It's a double edged sword. Over consumption of sugar will contribute heavily to both scenarios. If your level of consumption is under control then fine, no it won't cause type 2 diabetes on it's own. Sadly for some people that's not the case. Type 2 diabetes used to be something associated with age but now people are getting it younger all the time. Sugar is hidden in so much of the foods we eat and manufacturers hide it under the guises of so many different names. They put it in foods specifically aimed at dieters and label them fat free to fool us.
I have never understood the bold - even if you don't know that some of the ingredients are sugar, it says right on the package nutrition label (in the US at least) how much sugar is in the food. How can it be hidden if it's right there on the label?
Yes, this.
Also, the amount of sugar in the US/UK diet from savory items is quite low as a percentage. Most of it comes from obvious sources like sugary drinks, desserts, sugary cereal. I think people like the hidden sugar idea since it implies "I didn't know" vs. "I chose to eat a poor diet too high in low nutrient foods."
As for insulin (which is far too demonized), it makes no sense to call out sugar alone. All carbs will lead to insulin to move them where they need to go after they are broken down to sugar. Insulin also is used for protein. But high carb diets in traditional cultures where the diet as a whole is reasonably healthy and--more significant--people are not overfat are not correlated with T2D.8 -
lemurcat12 wrote: »Yes, this.
Also, the amount of sugar in the US/UK diet from savory items is quite low as a percentage. Most of it comes from obvious sources like sugary drinks, desserts, sugary cereal. I think people like the hidden sugar idea since it implies "I didn't know" vs. "I chose to eat a poor diet too high in low nutrient foods."
Well said. It is easier for people to pass the buck that way.
No need to take personal responsibility because they didn't know that a lot of junk food wasn't good for them.
Simple, eat foods from the outside edges of the supermarket and stay away from most of the stuff in the middle isles if you "don't know better".
Another way to look at is if your great grandparents wouldn't recognize it as food then you might want to consider not eating it very often.5 -
You really should be drinking more water. Around 7 years ago, I quit soda (2-3 cans a day + juice) and now I rarely have Sprite on the occasion.
If you like flavored drinks, consider Crystal lite packets or fruit infused water. It might help and keep you hydrated.1 -
You really should be drinking more water. Around 7 years ago, I quit soda (2-3 cans a day + juice) and now I rarely have Sprite on the occasion.
If you like flavored drinks, consider Crystal lite packets or fruit infused water. It might help and keep you hydrated.
Why though? Diet coke etc is pretty much 99% water. It's basically flavoured water. Juice is bad in large doses because of the calories, but all liquids count towards hydration except alcohol. OP is drinking what I understand to be squash, concentrated drink that you add water to. Low calorie, tastes good, almost no sugar, just as hydrating as water... so why shouldn't they drink it? Why must OP suffer through drinking water if they don't like it, and don't have to?2 -
I use the Propel packets. No dyes and they have a bit of added vitaminsYou really should be drinking more water. Around 7 years ago, I quit soda (2-3 cans a day + juice) and now I rarely have Sprite on the occasion.
If you like flavored drinks, consider Crystal lite packets or fruit infused water. It might help and keep you hydrated.
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ilovefood9998 wrote: »So I was not aware about sugar at all in my diet. I never once even thought about sugar and as I have only just recently started a diet I was more focused on calories. So I am overweight I weigh 185-190 pounds 5'9 and I blame this mainly on my addition with soda. I drink perhaps 5 two litre bottles of the stuff per week. This in total works out at around 4000 extra calories per week just from soda. I recently found out that the average man should have around 38 grams of sugar per day. It turns out that in just 1 two litre bottle of my favourite soda there is 208 grams of sugar which is almost 10 times the amount of sugar I should have in a day. When I put it into a weekly perspective a man should have around 266 grams of sugar a week. From the 5 two litre bottles of soda alone I drink 1040 grams of sugar which is enough sugar for an entire month. This doesn't even include the sugar intake from food. I eat around 35 grams of sugar a day so from food and soda I have around 1300 grams of sugar a week. I am literally surprised i am not dead yet or have some major health issue. I haven't touched soda in a week now and I am so proud of myself I have a constant craving for the stuff but I know I need to remove it completely. Will I see much change in my weight from this. Will I also feel any different like tiredness or fatigued. Would it also be recommended to go see a doctor to see if my blood sugar levels are okay as I haven't been to a doctor since I was around 6 and I am 18 now.
unless you have a medical condition sugar is not dangerous for your health and does not need to be avoided.
The only time one should reduce sugar is if it is crowding out other nutrients, or if sugary foods are consistently putting you in a calorie surplus.
You can mitigate that by hitting your calorie, micoro, and macros targets.
sugar is not toxic, addictive, the second coming of satan, etc...8 -
ilovefood9998 wrote: »So I was not aware about sugar at all in my diet. I never once even thought about sugar and as I have only just recently started a diet I was more focused on calories. So I am overweight I weigh 185-190 pounds 5'9 and I blame this mainly on my addition with soda. I drink perhaps 5 two litre bottles of the stuff per week. This in total works out at around 4000 extra calories per week just from soda. I recently found out that the average man should have around 38 grams of sugar per day. It turns out that in just 1 two litre bottle of my favourite soda there is 208 grams of sugar which is almost 10 times the amount of sugar I should have in a day. When I put it into a weekly perspective a man should have around 266 grams of sugar a week. From the 5 two litre bottles of soda alone I drink 1040 grams of sugar which is enough sugar for an entire month. This doesn't even include the sugar intake from food. I eat around 35 grams of sugar a day so from food and soda I have around 1300 grams of sugar a week. I am literally surprised i am not dead yet or have some major health issue. I haven't touched soda in a week now and I am so proud of myself I have a constant craving for the stuff but I know I need to remove it completely. Will I see much change in my weight from this. Will I also feel any different like tiredness or fatigued. Would it also be recommended to go see a doctor to see if my blood sugar levels are okay as I haven't been to a doctor since I was around 6 and I am 18 now.
unless you have a medical condition sugar is not dangerous for your health and does not need to be avoided.
The only time one should reduce sugar is if it is crowding out other nutrients, or if sugary foods are consistently putting you in a calorie deficit. surplus.
You can mitigate that by hitting your calorie, micro, and macros targets.
sugar is not toxic, addictive, the second coming of satan, etc...
FTFY
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MarziPanda95 wrote: »You really should be drinking more water. Around 7 years ago, I quit soda (2-3 cans a day + juice) and now I rarely have Sprite on the occasion.
If you like flavored drinks, consider Crystal lite packets or fruit infused water. It might help and keep you hydrated.
Why though? Diet coke etc is pretty much 99% water. It's basically flavoured water. Juice is bad in large doses because of the calories, but all liquids count towards hydration except alcohol. OP is drinking what I understand to be squash, concentrated drink that you add water to. Low calorie, tastes good, almost no sugar, just as hydrating as water... so why shouldn't they drink it? Why must OP suffer through drinking water if they don't like it, and don't have to?
Yes, it seems that the English/American language barrier has struck. It appears to be almost exactly the same as Mio
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stanmann571 wrote: »There's nothing wrong with eating fruit. It contains vitamins and fibre. Sugary drinks are one of the worst things you can consume. Liquid sugar and empty calories with no nutritional value at all.
But the diabetes isn't because of sugar. It's much more likely because of your weight.rheddmobile wrote: »It's all fun and games until someone gets diabetes!
Which I did, this past winter, and it sucks, so be happy you stopped now. You're young and more than likely you have escaped any bad effects, but a checkup is a good idea anyway.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Of course sugar causes diabetes. If you consume too much sugar over a long period of time your pancreas gets worn out trying to produce enough insulin to deal with it and the end result is type 2 diabetes. Your liver takes all the excess sugar and turns what the body doesn't need for energy at that moment and turns it into fat. The fat produced is partly LDL cholesterol which in turn blocks your arteries and causes strokes and heart attacks. Your liver also starts to store fat which is not good. The sugar industry has attacked and tried to discredit every scientist who has tried to make this known to society.
No, eating sugar doesn't CAUSE diabetes.
I agree. Excess body fat can also mess with insulin secretion. It's a double edged sword. Over consumption of sugar will contribute heavily to both scenarios. If your level of consumption is under control then fine, no it won't cause type 2 diabetes on it's own. Sadly for some people that's not the case. Type 2 diabetes used to be something associated with age but now people are getting it younger all the time. Sugar is hidden in so much of the foods we eat and manufacturers hide it under the guises of so many different names. They put it in foods specifically aimed at dieters and label them fat free to fool us.
I have never understood the bold - even if you don't know that some of the ingredients are sugar, it says right on the package nutrition label (in the US at least) how much sugar is in the food. How can it be hidden if it's right there on the label?
Mostly because people have never learned and have never been taught to read the label correctly.
They put total sugar content on UK food labels but they don't tell you how much of it is added sugar.
because sugar = sugar ...added vs natural makes zero difference...4 -
quiksylver296 wrote: »ilovefood9998 wrote: »So I was not aware about sugar at all in my diet. I never once even thought about sugar and as I have only just recently started a diet I was more focused on calories. So I am overweight I weigh 185-190 pounds 5'9 and I blame this mainly on my addition with soda. I drink perhaps 5 two litre bottles of the stuff per week. This in total works out at around 4000 extra calories per week just from soda. I recently found out that the average man should have around 38 grams of sugar per day. It turns out that in just 1 two litre bottle of my favourite soda there is 208 grams of sugar which is almost 10 times the amount of sugar I should have in a day. When I put it into a weekly perspective a man should have around 266 grams of sugar a week. From the 5 two litre bottles of soda alone I drink 1040 grams of sugar which is enough sugar for an entire month. This doesn't even include the sugar intake from food. I eat around 35 grams of sugar a day so from food and soda I have around 1300 grams of sugar a week. I am literally surprised i am not dead yet or have some major health issue. I haven't touched soda in a week now and I am so proud of myself I have a constant craving for the stuff but I know I need to remove it completely. Will I see much change in my weight from this. Will I also feel any different like tiredness or fatigued. Would it also be recommended to go see a doctor to see if my blood sugar levels are okay as I haven't been to a doctor since I was around 6 and I am 18 now.
unless you have a medical condition sugar is not dangerous for your health and does not need to be avoided.
The only time one should reduce sugar is if it is crowding out other nutrients, or if sugary foods are consistently putting you in a calorie deficit. surplus.
You can mitigate that by hitting your calorie, micro, and macros targets.
sugar is not toxic, addictive, the second coming of satan, etc...
FTFY
whoops.....!0 -
Good job on tapering off the sugary sodas. What are you replacing the soda with? Are you drinking more water?
Here are links on sugar's effects on the body:- http://www.webmd.com/diet/features/how-sugar-affects-your-body
- http://articles.mercola.com/sugar-side-effects.aspx
- https://www.liverdoctor.com/is-a-candida-infection-driving-your-sugar-cravings/
Since "one pound / 16 oz" = 3500 calories, right off, if you are not eating these calories back, you will lose one pound a week.
The important thing to keep in mind is that your body will continue to crave sugars / carbs unless you address the underlying cause of the sugar cravings by eliminating the candida overgrowth.
(You can check if you have this by taking a glass of distilled water (it must be distilled, not tap and not fortified mineral water) and spitting in it. Put the glass in your medicine cabinet over night and then look at it the next day. If you see threads growing, it's yeast.)
https://www.candidasupport.org/resources/saliva-test/
BTWs - Yeast is bad... it can lead to cancer...
http://oralcancerfoundation.org/complications/candida/
We are going through this with my youngest brother right now... the yeast was virulent, unrelenting, and he lost his tongue and is being fed via a GI tube. Have a dentist check your mouth thoroughly and DO NOT skip these checkups or neglect your oral health. if you are smoking or chewing or packing - STOP!
I encourage you to also do everything you can to eliminate sugar at this level, address the yeast (if you have it) and work with a nutritionist / medical personnel to obtain a diet that you can live with the rest of your life.
I am sorry but this is just dead wrong and ridiculous...9 -
There's nothing wrong with eating fruit. It contains vitamins and fibre. Sugary drinks are one of the worst things you can consume. Liquid sugar and empty calories with no nutritional value at all.
But the diabetes isn't because of sugar. It's much more likely because of your weight.rheddmobile wrote: »It's all fun and games until someone gets diabetes!
Which I did, this past winter, and it sucks, so be happy you stopped now. You're young and more than likely you have escaped any bad effects, but a checkup is a good idea anyway.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Of course sugar causes diabetes. If you consume too much sugar over a long period of time your pancreas gets worn out trying to produce enough insulin to deal with it and the end result is type 2 diabetes. Your liver takes all the excess sugar and turns what the body doesn't need for energy at that moment and turns it into fat. The fat produced is partly LDL cholesterol which in turn blocks your arteries and causes strokes and heart attacks. Your liver also starts to store fat which is not good. The sugar industry has attacked and tried to discredit every scientist who has tried to make this known to society.
No, eating sugar doesn't CAUSE diabetes.
I agree. Excess body fat can also mess with insulin secretion. It's a double edged sword. Over consumption of sugar will contribute heavily to both scenarios. If your level of consumption is under control then fine, no it won't cause type 2 diabetes on it's own. Sadly for some people that's not the case. Type 2 diabetes used to be something associated with age but now people are getting it younger all the time. Sugar is hidden in so much of the foods we eat and manufacturers hide it under the guises of so many different names. They put it in foods specifically aimed at dieters and label them fat free to fool us.
I have never understood the bold - even if you don't know that some of the ingredients are sugar, it says right on the package nutrition label (in the US at least) how much sugar is in the food. How can it be hidden if it's right there on the label?
And there's no food item I could think of where you'd be surprised there is sugar in it and there's a substantial amount.3 -
There's nothing wrong with eating fruit. It contains vitamins and fibre. Sugary drinks are one of the worst things you can consume. Liquid sugar and empty calories with no nutritional value at all.
But the diabetes isn't because of sugar. It's much more likely because of your weight.rheddmobile wrote: »It's all fun and games until someone gets diabetes!
Which I did, this past winter, and it sucks, so be happy you stopped now. You're young and more than likely you have escaped any bad effects, but a checkup is a good idea anyway.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Of course sugar causes diabetes. If you consume too much sugar over a long period of time your pancreas gets worn out trying to produce enough insulin to deal with it and the end result is type 2 diabetes. Your liver takes all the excess sugar and turns what the body doesn't need for energy at that moment and turns it into fat. The fat produced is partly LDL cholesterol which in turn blocks your arteries and causes strokes and heart attacks. Your liver also starts to store fat which is not good. The sugar industry has attacked and tried to discredit every scientist who has tried to make this known to society.
sorry but excess calories get stored as fat ..if you eat sugar in a calorie deficit it DOES NOT get stored as fat.
and has anyone seen my tin foil hat????????????6 -
There's nothing wrong with eating fruit. It contains vitamins and fibre. Sugary drinks are one of the worst things you can consume. Liquid sugar and empty calories with no nutritional value at all.
But the diabetes isn't because of sugar. It's much more likely because of your weight.rheddmobile wrote: »It's all fun and games until someone gets diabetes!
Which I did, this past winter, and it sucks, so be happy you stopped now. You're young and more than likely you have escaped any bad effects, but a checkup is a good idea anyway.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Of course sugar causes diabetes. If you consume too much sugar over a long period of time your pancreas gets worn out trying to produce enough insulin to deal with it and the end result is type 2 diabetes. Your liver takes all the excess sugar and turns what the body doesn't need for energy at that moment and turns it into fat. The fat produced is partly LDL cholesterol which in turn blocks your arteries and causes strokes and heart attacks. Your liver also starts to store fat which is not good. The sugar industry has attacked and tried to discredit every scientist who has tried to make this known to society.
Any diabetes association will disagree with what you said. Also your pancreas doesn't get worn out, that would be a bit of a design flaw in something that works for your whole life and never takes a break.
Also your liver doesn't turn all that much sugar to fat, your body rather prefers to increase the amount of carbs it burns for energy instead of fats instead of going through the trouble of converting carbs to fat.9 -
stevencloser wrote: »There's nothing wrong with eating fruit. It contains vitamins and fibre. Sugary drinks are one of the worst things you can consume. Liquid sugar and empty calories with no nutritional value at all.
But the diabetes isn't because of sugar. It's much more likely because of your weight.rheddmobile wrote: »It's all fun and games until someone gets diabetes!
Which I did, this past winter, and it sucks, so be happy you stopped now. You're young and more than likely you have escaped any bad effects, but a checkup is a good idea anyway.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Of course sugar causes diabetes. If you consume too much sugar over a long period of time your pancreas gets worn out trying to produce enough insulin to deal with it and the end result is type 2 diabetes. Your liver takes all the excess sugar and turns what the body doesn't need for energy at that moment and turns it into fat. The fat produced is partly LDL cholesterol which in turn blocks your arteries and causes strokes and heart attacks. Your liver also starts to store fat which is not good. The sugar industry has attacked and tried to discredit every scientist who has tried to make this known to society.
No, eating sugar doesn't CAUSE diabetes.
I agree. Excess body fat can also mess with insulin secretion. It's a double edged sword. Over consumption of sugar will contribute heavily to both scenarios. If your level of consumption is under control then fine, no it won't cause type 2 diabetes on it's own. Sadly for some people that's not the case. Type 2 diabetes used to be something associated with age but now people are getting it younger all the time. Sugar is hidden in so much of the foods we eat and manufacturers hide it under the guises of so many different names. They put it in foods specifically aimed at dieters and label them fat free to fool us.
I have never understood the bold - even if you don't know that some of the ingredients are sugar, it says right on the package nutrition label (in the US at least) how much sugar is in the food. How can it be hidden if it's right there on the label?
And there's no food item I could think of where you'd be surprised there is sugar in it and there's a substantial amount.
Spaghetti sauce always gets thrown around.
I don't get that one. But, I've never used jarred sauce, either.0 -
quiksylver296 wrote: »stevencloser wrote: »There's nothing wrong with eating fruit. It contains vitamins and fibre. Sugary drinks are one of the worst things you can consume. Liquid sugar and empty calories with no nutritional value at all.
But the diabetes isn't because of sugar. It's much more likely because of your weight.rheddmobile wrote: »It's all fun and games until someone gets diabetes!
Which I did, this past winter, and it sucks, so be happy you stopped now. You're young and more than likely you have escaped any bad effects, but a checkup is a good idea anyway.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Of course sugar causes diabetes. If you consume too much sugar over a long period of time your pancreas gets worn out trying to produce enough insulin to deal with it and the end result is type 2 diabetes. Your liver takes all the excess sugar and turns what the body doesn't need for energy at that moment and turns it into fat. The fat produced is partly LDL cholesterol which in turn blocks your arteries and causes strokes and heart attacks. Your liver also starts to store fat which is not good. The sugar industry has attacked and tried to discredit every scientist who has tried to make this known to society.
No, eating sugar doesn't CAUSE diabetes.
I agree. Excess body fat can also mess with insulin secretion. It's a double edged sword. Over consumption of sugar will contribute heavily to both scenarios. If your level of consumption is under control then fine, no it won't cause type 2 diabetes on it's own. Sadly for some people that's not the case. Type 2 diabetes used to be something associated with age but now people are getting it younger all the time. Sugar is hidden in so much of the foods we eat and manufacturers hide it under the guises of so many different names. They put it in foods specifically aimed at dieters and label them fat free to fool us.
I have never understood the bold - even if you don't know that some of the ingredients are sugar, it says right on the package nutrition label (in the US at least) how much sugar is in the food. How can it be hidden if it's right there on the label?
And there's no food item I could think of where you'd be surprised there is sugar in it and there's a substantial amount.
Spaghetti sauce always gets thrown around.
I don't get that one. But, I've never used jarred sauce, either.
Yeah, I once calculated out how much of the tomato sauce's sugar content was added sugar since it stated how much tomato was used to make the jar. It was like 1-2 gram, the rest is from the tomatoes.7
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