The World Health Organization (WHO) recommends a daily intake of 25 grams of sugar. Hard, hard to respect this measure when we know that many foods bought at the supermarket contain hidden sugars! Fruit juice, vegetable puree, pasta, sauces, yogurts … Discover how much sugar is lurking in these products to help you make the right choices.
Fruit juice: up to 4 pieces of sugar in 1 glass
They are believed to be healthier than sodas … wrongly. The juice can blow up the sugar levels in the blood . Proof of this is Sunny Delight’s Sweet California juice: its 50 centiliter (cL) version contains 39 grams (g) of sugar, the equivalent of 10 small pieces of 4g each! Worse still for the Tropicana brand, since a liter (L) of juice Cocktails of the World has 93g of sugar, or 23 small pieces of sugar . But the medal goes back to Pressade and its pineapple juice, which contains 113g of sugar is 28 pieces! And organic side too, it is not very glorious: 1L of apple juice Organic Carrefour brand is equivalent to 26 pieces of sugar.
The problem with fruit juices is that, as explained by the National Health Nutrition Program (PNNS), “the sugar brought in this form is much faster absorbed by the body” (1). This is indeed fructose , a simple sugar: while it is beneficial when found naturally in fruit because it is associated with fiber, fructose industrial fruit juice is transformed and n ‘brings no nutritional value. It just “gets into the blood quickly and creates a strong secretion of insulin, in response to rising blood sugar” (2), says Laura Azenard, naturopath, which promotes weight gain. This is why the National Agency for Food Safety (ANSES) limits the consumption of sugary drinks, including fruit juice, to less than one drink per day! (3)
Pasta: 4 pieces of sugar in a pack of 500g
According to the Union of industrial manufacturers of pasta in France, each French consumes 8kg of pasta per year (4). Suffice to say that they are part of our favorite foods, but also those to focus on to properly fill our nutritional intake. Indeed, they contain complex carbohydrates (or slow sugars) that turn into glucose during digestion. It provides the energy necessary for the proper functioning of our body.
But the pasta you buy at the supermarket also contains simple carbohydrates (or fast sugars), which tend to increase blood sugar quickly. For example, 250g pasta of Alsace Feathers of Our Regions have Talent contains 6g of sugar, the equivalent of 2 small pieces of sugar. As for the full wheat farfalles of the brand Casino (500g), we find in their composition 15g of sugar, or 4 pieces.
However, these quantities are reasonable and completely normal according to Alexandra Rétion, dietician-nutritionist: “These are carbohydrates found in the white flour used to make pasta and are more easily assimilated, certainly, but in this case, what to pay attention to is the glycemic index , “she says. The glycemic index (GI) measures the ability of a food to raise our blood sugar. For pasta, it is better to favor “those with low GI and which are rich in fiber, that is to say the complete or semi-complete”.
Chocolate: count 13 pieces of sugar for a tablet
We lend chocolate , especially dark chocolate , many virtues: antioxidants, stimulants, comforting … A little pleasure that is good for the body and mind, provided of course not to abuse it! For the chocolate of the supermarket remains a very sweet treat : for example, the 100g tablet Délice Milk Ivoria contains 52g of sugar, or 13 small pieces of sugar. If dark chocolate is supposed to be less sweet than the others, Côté d’Or has associated it with nougat, so that its 130g tablet contains 60g of sugar, the equivalent of 15 pieces. As for the assortment of 200g of milk chocolates, white and black Lindt brand, 86g of sugar are hidden there, or 22 small pieces of sugar.
Fruit jam: 55 pieces of sugar in the Bonne Maman brand
Jam , a typical French typical peach: each household would consume nearly 4kg per year (4). But if the fruits are part of the essential ingredients of his recipe, sugar too. Indeed, officially, a jam must be composed of 60% of fruits and 40% of sugar to guarantee an optimal conservation. However, “most jams sold on the market contain 50% sugar and 50% fruit because it costs less”, admits the former starred chef Jean-Marie Guilbault at L’Express (5). The proof with the jam Bonne Maman Wild Blueberries of 370g which contains 218g of sugar, that is 55 pieces! Same observation on the side of Carrefour Strawberry Jelly. On the contrary, Andros lightened strawberry jam (410g) is doing well, since it contains 164g of sugar, or 41 pieces.