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An expert answers: How much hidden sugar is there in salty foods?

Even if you are careful not to intake too much sugar during the day, you have probably overstepped the recommended intake. How is this possible? Sugar is found in the food in which you have not expected to find.

Most of the products have a declaration on which you can read about the content, calories, and amount of sugar per 100 grams, but the fact is that we never actually read this. We often times buy products just because they contain the word “healthy” or “diet” on their packaging. Does this mean that the product is sugarless? Of course not!

Even diet products contain more sugar than you imagine. The reason is simple. The flavor of the food is provided by the fats and sugars found in it, so the manufacturers, in order to cover up the fats and flavor, usually put big amounts of sugar. Sugar is hidden in ingredients of which you never knew to have sugar, since their basic taste is salty or even spicy.

In 100 grams of ketchup there is 23 to 25 grams of sugar. In salty sauces and readymade sauces which you can buy in all markets, there is up to 6 grams of sugar per 100 grams. Other such ingredients are the cereals which contain up to 10 grams of sugar, according to Jagoda Jorga, food specialist.

  • 100 grams of ketchup – 23 to 25 g of sugar
  • 100 grams of readymade sauces – 6 g of sugar
  • 100 grams of spicy spaghetti dressing – 6 g of sugar
  • One package of cereals – 10 g of sugar
  • Fruit yogurt – 100 g of sugar
  • Apple juice – 50 g of sugar

The danger lurks from the fruit yogurts. It is for the best to replace this food with whole yogurt which contains 40 percent of sugar.

The sugar is found in the frozen pizzas, and in cacao drinks the relation is 50 percent of sugar and 50 percent of cacao.

It is very easy to control the sugar intake in home conditions. You can add or take if needed, while in most of the ingredients you do not know the precise amount of sugar, according to Jagoda.

How much sugar is allowed during the day?

Recommendation is 10 percent from the energetic intake during the day. For example, if you intake 2000 calories, it will mean that the allowed daily dose is 200 calories or 50 grams of sugar. Just one fruit yogurt during the day, and you have overstepped the recommended amount.

The problem is that a lot of people do not except the sugar hiding in some specific food. J. Jorga also recommends that you always read the label of the product, and see how much calories, carbohydrates and sugars there are in a certain product.