Foods with surprisingly high sugar content
Many people count sugar in their diet only when they are consuming table sugar. But surprisingly many foods contain hidden sugar, sneakily disrupting our weight loss and fitness goals. We will tell you about some of these foods with hidden sugar.
Raisins are basically dried grapes. The dehydration process for any fruit results in a concentrated form of the original fruit. Therefore, raisins contain high antioxidant content which means you get more antioxidant benefits eating raisins as compared to grapes. Antioxidants are the substances which protect your body from free radical damage and keep your body healthy. But since grapes are high in sugar, raisins tend to very high in sugar content. A half cup of raisins contains approximately 250 calories, while the same serving of grapes contains only 50 calories. So consume raisins for their benefits, but always keep a watch on the quantity.
2. Chinese food
Chinese foods are generally high in sugar because of added syrupy sauces. These sauces are added to chinese food in high amounts to enhance the flavours. For example, 1 serving of Chinese orange chicken which is 162 grams provides approximately 20 grams of sugar. Therefore, avoid adding these syrupy sauces to your Chinese food to cut down the sugar content. Also, control consumption of commercially available Chinese food.
3. Packed fruit juice
Many people include packaged fruit juices in their diet hoping to get the goodness of the whole fruit or freshly squeezed fruit juice. But these packed fruit juices are actually loaded with excessive sugar. Have you ever wondered why every pack of a certain fruit juice brand tastes the same? This is because it is processed in a certain automated manner with high sugar and chemical additive content and there is very little of the actual fruit. All the ingredients in it are accurately measured to make sure every pack of juice produced tastes the same. Replace your packed fruit juice with whole fruit to get the goodness of fruit.
Coleslaw is a salad consisting primarily of shredded raw cabbage dressed most commonly with mayonnaise, vinegar and other seasoning. Cream or sour cream could also be used. Other crunchy vegetables like carrot can be added in addition to cabbage. But coleslaw salad available in commercial restaurants and supermarkets is loaded with sugar as added sugar enhances the flavour. Therefore, whenever you order a salad always ask for dressing on the side. This will help you in controlling intake of the dressing, resulting in lower sugar intake.
Yoghurt is a fermented food made from milk. It is a good source of calcium, protein, vitamin D and healthy bacteria. But packed or flavored yoghurt available in the market is loaded with excessive sugar to enhance the taste of the product. Around 200 grams of flavored yogurt contains 25 grams of added sugar which increases calorie intake by as much as 100 calories for a 200 gm serving. Therefore, instead of going for packed flavored yoghurt from the supermarket, add sliced fruits to plain yoghurt for greater benefits, but the same flavor and taste.
6. Tomato Ketchup
Because of the acidic nature of tomato, pure tomato ketchup can turn out to be sour or excessively tangy. Therefore, to control the taste of ketchup, sugar is added to it. 1 tablespoon of tomato ketchup, which is around 15 grams, contains approximately 4 grams of sugar. These numbers seem too little to cause any damage but imagine the amount of sugar intake when you use ketchup in food dressings. Therefore, instead of using tomato ketchup in food try to made do with fresh tomato puree.
Replace these sugar loaded foods with fresher and more natural options to cut down the sugar and calories from your meals.— this article is written by a dietitian @ FitHo
Foods that Make You Hungrier
Do you feel hungry even after a large meal? If this happens to you regularly, then you might want to check what you are eating. Quite often, it the food you eat that is responsible for post meal/snack hunger. Usually, natural whole foods make you feel fuller and satisfied, while processed and junk foods keep you craving for more. Here are 6 foods that make you feel hungrier:
1. Commercially available Chinese food (Specifically the type available in India and fast food)
Those who crave for Chinese food even after a big meal of Chinese food are doing so because of two reasons. One, the food contains specific types of carbohydrates which are usually high on the glycemic index and the body needs to produce additional insulin to digest this food, which causes the blood sugar to fall and increases your hunger. And secondly, these foods basically contain something called MSG, a chemical that provides flavor and makes food tasty. This result in continued cravings even after the flavor leaves the taste buds.
2. Pizzas / Burgers
Fast foods are highly processed foods and high in sodium. These foods, when ingested cause an increase of hydrochloric acid in the stomach and to neutralize the acid, the stomach sends a signal to the brain to eat more. Hence it becomes a vicious cycle.
3. Dark chocolates
Dark chocolates contain L-arginine (a vasodilator) and phenylethylamine, which makes you feel happy and the truth is that both sweet as well salty snacks are very hard to put down. Dark chocolate contains unhealthy fats, which is also another reason why we tend to keep eating more.
When we consume alcohol, it stimulates our hypothalamus which regulates things such as body temperature, circadian rhythms, and most importantly hunger. Alcohol is also high on the glycemic index, which leads to cravings for unhealthy food.
5. Artificial sweeteners
When we consume artificial sweetener, the brain keeps on waiting for the real calories to come. This causes a drop in blood sugar which triggers hunger and cravings for more food. People are not metabolically satisfied after consuming artificial sweeteners. Artificial sweeteners are known to rapidly stimulate the release of insulin and Leptin hormones that are involved with satiety and fat storage, and may therefore lead to weight gain.
6. Bakery products
Bakery products are processed and refined carbohydrates that contain high-fructose corn syrups that cause a spike in blood sugar and lower the Leptin hormone which leads you to crave more of those foods.
Nutritionally, you should make healthy changes in your regular dietary pattern like starting meals with salads, replacing alcoholic beverages with water, eating your meals slowly and keeping your portions in control.— this article is written by a dietitian @ FitHo
Why Salt is Bad for Health
Deep fried foods and other processed foods are considered the most unhealthy foods that contain minimum nutrition and maximum calories that are responsible for weight gain & lifestyle related health disorders. What is often forgotten yet an important culprit behind weight gain & health issues is excessive salt consumption.
The daily requirement of sodium is 2300 mg, as per the Indian guidelines of dietary intake, which is got from 5 grams of salt. The most important mineral got from salt is sodium that has many health benefits like enzyme operation and muscle contraction and fluid regulation in the system. This requirement is easily met by the regular meals in the home cooked food.
It’s not about the regular salt content in the home cooked food but the consumption of extra salt through foods like Pickles, chutneys, sauces and ketchups, papads, chips and salted biscuits, savoury items, cheese and salted butter, canned foods (vegetables, dals & meats), bakery products, ready made soup powders, dried salted fish, smoked meats, chinese food. These were some of the obvious products but there are still some not so obvious pre-packaged products that might be harming you. Here is how : to improve the shelf life of a food product preservatives are used. Besides many chemicals that are used to preserve food the two most common artificial or natural preservatives used are salt or sugar. Both are equally harmful for health if taken in large quantities over a period of time. (more…)— this article is written by a dietitian @ FitHo