Friday, March 29, 2024 | 20:15 WIB

Beware of hidden sugarsin food & drink

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dr. Yohan Samudra, Sp.GK, AIFO-K
dr. Yohan Samudra, Sp.GK, AIFO-K (Source: PRIMAYA HOSPITAL)

Granulated cane sugar has always been accused as the only source of sugar from consumption, even though there are many types of sugars hidden in food and drink, especially packaged ones. These sugars are just as dangerous as, or even more dangerous than, granulated cane sugar. 

What is “hidden sugar”? It is additional sugars added to food and drink products under different, less known names. In fact, many producers dare to claim these products as healthy foods and drinks! “The word ‘sugar’ is not written in the label, but it’s actually of the same nature as ordinary granulated cane sugar. We should learn to differentiate what kind of foods and drinks have high sugar content, or which contain hidden sugars: cereal, fruit salad, instant oatmeal, muesli, low fat food, granola bars, sauces and condiments – tomato sauce, mayonnaise, soy sauce – even sushi for foods. Sugary drinks are generally fruit juices, sodas, vitamin drinks, sports drinks, energy drinks, and yogurt or other packaged dairy drinks,” dr. Yohan said.

Replace with Fresh Fruit 

Hidden sugars in packaged foods are generally referred to as cane sugar, agave nectar, carob syrup, blackstrap molasses, caramel, beet sugar, barley malt, sucrose, granola sweetener, saccharose, mizuame (that’s literally “sugar water” in Japanese!), sucorvert, succinate, honey, rice syrup, corn syrup, and icing sugar. After years of research, the American Food and Drug Agency (FDA) has acknowledged stevia as a safe cane sugar substitute sweetener. However, we still need to limit consumption to a maximum of 4 milligrams per kilogram body weight. For example, if a person weighs 50 kilograms, their maximum stevia consumption is 200 milligrams (just the edge of a teaspoon) a day. 

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