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Beware of Hidden Sugars, Sweeteners That Can Trigger Diabetes

Not a few diabetics think that limiting sugar intake is the same as reducing sugar in drinks and food. Even though in reality, there is a hidden sugar content in the packaged food or drink that you consume. Is it dangerous? Check out the explanation below.

Beware of Hidden Sugars, Sweeteners That Can Trigger Diabetes

Types of Hidden Sugar in Food and Beverages

Sugar is not only in sweet foods or drinks, some sugars are found naturally in the foods you eat, such as milk, honey, fruit and vegetables. It is also possible for products that claim their products are nutritious food.

In packaged foods, sugar is generally not clearly stated. According to Johns Hopkins Medicine, there are at least more than 60 terms for types of added sugars that are usually listed on food packaging.

Hidden sugar in food or beverage packaging is usually written in terms of:

  • In syrup form (corn syrup, rice syrup)
  • Chemicals that end in the word ‘ose’ such as sucrose, fructose, or maltose.
  • Cane sugar or brown sugar.

Some foods that contain hidden sugar include:

1. Cereals

Cereals are generally served as a breakfast menu. Regardless of the nutritional value offered, cereals contain more simple carbohydrates which easily increase blood sugar levels.

2. Processed Milk

Even though they are rich in nutrients that are good for the body, dairy products should be avoided by diabetics because they contain hidden sugar. Milk contains a lot of fat which can trigger diabetes.

In addition, packaged dairy products are usually equipped with natural sugar or artificial sweeteners.

Also read: Can Diabetics Eat Sweet Foods?

3. Yogurt

Not a few yogurt products that you often encounter on the market contain sugar in the form of sucrose or high fructose corn syrup and often ‘disguise’ as healthy food. More yogurt combined with the use of toppings that also contain high sugar such as fruit flavors, marshmallows, or chocolate.

4. Packaging Sauce

Tomato sauce, barbecue sauce, hoisin sauce, teriyaki sauce, or even salad dressings all have added sugar. Not only does it contain hidden sugars which can trigger diabetes but it is also high in sodium salt and fat.

5. Energy Drinks

Carbonated drinks are often associated with the risk of diabetes and heart disease because they contain a large amount of artificial sweeteners.

6. Brown Sugar

Brown sugar is often used in making cakes or sweetening drinks. This type of sugar contains 95% sucrose and 5% molasses. Although it contains several other minerals, brown sugar is not healthier than white sugar

Also Read: Can Diabetics Consume Palm Sugar?

The Dangers of Hidden Sugar for Body Health

Consuming packaged foods and drinks too often which contain a lot of hidden sugar is certainly not good for health, especially for people with diabetes. Kthis habit can gradually increase the risk of complications of a worse disease.

The following are the effects of hidden sugar, including:

1. Increase the Risk of Diabetes

High sugar intake contributes to an increased risk of type 2 diabetes. Not only added sugar, but hidden sugar in fast food and drinks can also increase the risk of diabetes.

This is due to the relationship between excessive sugar intake and fat accumulation, obesity and diabetes.

2. Trigger Diabetes Complications

In diabetic patients, hidden sugar in food and drinks can exacerbate the condition and lead to complications such as:

  • Kidney damage.
  • Cardiovascular disorders.
  • Oral health problems.
  • Impaired vision.
  • Nerve disorders such as neuropathy.
  • Sexual disorders such as erectile dysfunction.

These complications can occur, because diabetics experience metabolic disorders so that the insulin hormone cannot work effectively in controlling blood sugar.

Tips for Safe Consuming Sweet Intake for Diabetics

American Heart Association (AHA) recommends a maximum intake of sugar per day for men 36 grams while women 20 grams. However, you should be more careful before consuming foods and drinks with added sugar.

Here are some important tips for you to pay attention to:

  • Check composition table. Check the composition table or nutritional information printed on the packaging. The higher the position, the higher the sugar content and other sweeteners.
  • Choose the right carbohydrates. Avoid consuming sweetened foods and drinks.
  • Eat fiber-rich foods. Nuts to provide sustained energy and help manage blood glucose.
  • Choose lean protein and healthy fats. This makes you feel full longer and reduces the temptation to eat sweet snacks.
  • Avoid processed foods. These types of foods are usually high in salt, fat, and sugar.
  • Eat in small portions. Consuming large portions of food can cause spikes in blood sugar.

Now,, that’s an explanation of the hidden sugar in food and drinks that can trigger diabetes. As an alternative, you can choose snacks that contain less or are free of sugar.

  1. Anonymous. 2022. Hidden Sugars and Diabetes. (Accessed January 25, 2023)
  2. Anonymous. Sugar and Diabetes. (Accessed January 25, 2023)
  3. Anonymous. 2016. 7 Hidden Side Effects Of Sugar. (Accessed January 25, 2023)
  4. Arnarson. 2019. Yoghourt 101: Nutrition Facts and Health Benefits. (Accessed January 25, 2023)
  5. Gafger, Erin. Finding the Hidden Sugar in the Foods You Eat. (Accessed January 25, 2023)
  6. Hatanaka, Miho. 2020. 11 Foods and Drinks to Avoid with Diabetes. (Accessed January 25, 2023)
  7. Villalines, Zawn. 2022. Can You Get Diabetes From Eating Too Much Sugar? (Accessed January 25, 2023)

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