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Sugar tricks
How much sugar have you consumed today? You would probably answer ¡§one or two pieces of candy', and if you also count the sugar in your coffee or the bottle of Pepsi you just drunk, congratulations --- you are on the right track, but there is still a long way to go. It's true that sugar is present naturally in every food, yet most of it enters our bodies as refined sugar, which is added artificially. According to the reports released by U.S. Senate Select Committee on Nutrition and Human Needs, Americans consume a hundred pounds of refined sugar each year, on average. Though basically, sugar is not a harmful substance, but over-consumption causes tooth decay and obesity, and increases the risk of getting diabetes. As a form of carbohydrates, sugar supplies 11 calories per ounce (or four per gram), but is completely lacking in vitamins, minerals and other nutritive substances.
How can we consume so much sugar without even notice it? It's simply because most of it are present in forms that we are not aware of. Basically we consume sugar from these four different categories of food junk fluid, sugar-loading breakfast, dessert and straight sugar.
Junk fluids --- soft drinks and sodas --- contribute a quarter of our sugar intake from processed food. It's even more significant in children over forty-four percent of refined sugar comes from this ¡§liquid candy' for kids. This has not yet included those ¡§fruit juices' that are actually low in real fruit juice (probably just ten percent or even lower) but high in sugar content. Liquid sugar is powerful in the sense that we need to drink a lot of fluid everyday, and sugar easily enters our bodies in large quantities without us being aware of it.
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Then come breakfast cereals and baked goods. They load our breakfast with tons of sugar --- this is not even unaware, but unknown to many people. More than half of the calories of cereals, muffins, cookies and donuts may come from sugar; even those healthful-sounding granola cereals may have more than fifteen percent sugar content. Commercial-scale cookie baking adds much more sugar to its products than it would otherwise be. It gives us various favors and choices, and at the same time, sugar. Cookies with a creamy, waffle-like layer in between are especially dangerous; there are seven grams of sugar in a single piece of Oreos. Real the label --- the ingredient that comes first is most abundant in the product. Don't forget that sweeteners like corn syrup or high fructose corn syrup are also sugar.
Our ¡§sweet tooth' after meals makes us fall into the trap of sugar again. Desserts like ice-cream, pies, cheesecakes and even ¡§healthy' yogurts are loaded with sugar. In fact, sugar is one of the ¡§all natural' ingredients that many ice-cream manufactures boast about nowadays. But then isn't it yogurt is a very good choice for dessert? Well, it is true that low-fat yogurt has much fewer calories and more nutritive factors than conventional desserts, but it's still high in sugar content; in fact, more than half of the calories are provided by sugar in yogurts. This is especially significant in yogurt drinks, which may contain as many as almost fifty grams of sugar in a 5ml-bottle, which is more than ten teaspoons!
Concentrated with sugar but with no other nutritive value, candy, undoubtedly, is the king of junk food. Chocolate bars also belong to this category. Unlike many European dark chocolates in which cocoa may be the first ingredient, local brands of chocolates like Hershey's or Nestle Crunch are loaded with sugar. There can be as much as forty grams of sugar in one single chocolate bar. However, there is at least one good thing about candies and chocolates --- unlike cereals or ¡§fruit juices', they never try to hide the fact that they are junk food --- you know very well that you are eating tons of sugar when you indulge in them.
Eating is an enjoyment, and there is nothing wrong with our fondness for sweet things. Yet, we ought to know how much sugar we are consuming on foods that do not seem to contain much of it, and the consequences of over-indulgence in sugar.
Note
1. There are 41g of sugar in a can of Pepsi cola.
. There are 8g of sugar in a 6oz bottle of Yoplait Custard style yogurt, which supplies
11 calories out of its 10 total calories.
. There are 46g of sugar in a 5ml-bottle of Yoplait yogurt drink.
4. By standard measurement, a teaspoonful of sugar is 4g.
5. There are 40g of sugar in a Musketeer chocolate bar.
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