Demand for foods and drinks that are marketed as "healthy" is growing, but experts warn that labels can be misleading. Many of these products contain as much free sugar as regular sweets, which can exceed the recommended intake.
Free sugars are those added during processing or found in syrups, juices, honey, and fruit purees. They quickly raise blood glucose levels, prevent feelings of fullness, and encourage overeating. Adults are advised not to consume more than 30 g of free sugar per day, and children aged 4 to 10 are advised to consume 19–24 g. In fact, the average consumption is twice these limits.
Experts draw attention to products that often hide sugar:
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Low-fat yogurt can contain over 45 grams of sugar per cup.
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"100% natural" fruit juices are not always healthy - they have little fiber and as much sugar as cola.
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Sports drinks, iced tea, and flavored coffee can contain 30–45 g of sugar per serving.
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Protein bars, children's and "fitness" breakfast cereals are also often high in sugar.
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Canned fruits and ready-made smoothies are often sweetened with syrups and flavorings, which increases the sugar content.
To reduce the harm, nutritionists advise: combine sweets with proteins, fiber, and healthy fats, do not eat sugar on an empty stomach, gradually reduce the sweetness in the diet, prepare homemade desserts and smoothies. It is important to focus on labels, check the composition, and give preference to minimally processed products.
