The shocking amount of sugar hiding in your food – BBC

Dietician Allison bones wants to show a group of office workers Just how much energy in the form of sugar these carbs release into their bloodstream Foods we’ve got there you go and a chocolate muffin Hey, I would say that that is more sugar than this one. Maybe two cubes for that one We’re calling this blood sugar bingo quell our volunteers Guess the equivalent cubes of sugar in each of these foods. What do you think? Five two minutes got let’s go five. Okay, so you’ve gone for the the muffin as the slightly higher one I’m just gonna add to that So ten sugar cubes and that muffin this one so you’ve gone to two so it’s more starchy less sugary Yeah, let’s just add this one Oh what well maybe not More sugar, there’s eleven sugar cube In this bagel. I’m shocked. I won’t lie. I’m shocked. Yeah what you’re saying Is that in the bagel when you eat it you chew it up and start to digest it Your body is breaking that starch down into that quantity of sugar. Yes, privileged sugar. Yeah. Yeah exactly This is a portion of white rice and then you’ve got nice bowl of strawberries, right? Yes Let’s go for five Never approach ago was right Strawberries I would half of that Bowl They are sweet Okay, so in this amount of strawberries there is Four sugar cubes Oh, yeah, so we’ll only taste sweet Actually, the amount of carbohydrate that they contain is is quite small So let’s compare that to this portion of rice then so you’ve gone for face. Oh, Really it’s grains of sugar that we know more that is that’s just when you should the cube equivalents Jacket potato. Yes. Can you not do that as my favorite food potato? I would go with similar to the bagel. Yeah, like about ten. You’ve got quite a good poker face Allison There’s 19 sugar cubes and in this jacket potatoes almost almost double what you something I’m so sorry. How do Where they hide in order sugar I think one of it one of the key things to take away from this is that looks can be deceiving So just because a food doesn’t necessarily taste sweet Doesn’t mean that there’s not gonna be sometimes an awful lot of sugar going into your system after you’ve eaten it the thing that this really Rams home for me is that there was a huge amount of energy in a potato and that pile of glucose there that will your body will turn the potato into Will be stored as fat unless you burn it off unless you have to be careful about what you’re putting in your mouth

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Reader Comments

  1. SVM-DigitalMedia

    Anything processed, I would stay away from it much as possible. Eat little enough to survive and have 5 times a day if you feel hungry. Do lot of walking and Yoga is best for healthy life. Life is to short, so enjoy.

  2. Save The Jungle

    This is a bit bullshit . Everything has a sugar level . Really depends what quality the food is . Eating potatoes is fine eating rice is fine . Pouring shit manufactured butter will kill you eventually .

  3. freya evershed

    Wow this makes me so glad I'm Paleo! No wonder it's worked best for me keeping weight off . It's so easy to keep to also. I've been one for 8 months and know people who've done it for years 🙂

  4. Karen M.

    not all carbohydrates in all these foods are the same and not all equivalent to refined white sugar, where did she go to school??? the body converts all fuel into blood glucose. whole foods have fiber, nutrients and antioxidants, this erroneous comparison of fruit to bagels to refined sugar is criminal. she doesn't speak of ADDED sugar, omg what bad bad information. probably promotes some idiotic paleo diet because she's a flippin idiot

  5. Graeme Pilkington

    Most things the BBC does are simplified to such an extent in order to push their political agenda, the BBC is a state broadcaster that pushes itself as impartial when most people have come to realise it is anything but.

  6. GenericUser 9

    This is stupid. White rice is quite healthy. Most of Asia survives on rice at least for one meal. And till a couple of decades ago, there were hardly any dietary/ lifestyle diseases in Asia

  7. blue berry

    I am eating tons of rice in a day– I don't have diabetes… They should explain that there's adifference between processed sugar and natural glucose effect when you take it in your body.. THis is misleading somehow

  8. Andrew Hetu

    This is a ridiculously flawed and irrelevant comparison. There are many other factors that affect your digestion of foods and sugars, most importantly, DIATERY FIER. It "blacks" up to 80% of your sugar consumed from being digested. Also the Japanese are one of the thinnest people get they eat a lot of rice…. Maybe they should switch to chocolate muffins instead? Lol dumb propagandist video that doesn't educate, it only confuses people

  9. Mukhtar Albahlani

    I just need to make this clear that glucose, sucrose, fructose and amylum or starch are all very different and all go through different processes to be broken down by the body. Glucose is a monosaccharide and isn't broken down any further by the body and it's utilised by the by means of insulin which opens up the cells to take it in and whatever is left is stored as muscul glycogen or liver glycogen and if that glycogen isn't used up in time for your next meal and you have enough in store then it goes in to the adipose tissue (fat), fructose is a different case it's a sweet monosaccharide that needs to go through a longer process to be broken down fructose turns in to fat right from the beginning and is usually stored around the liver giving a non alcoholic fatty liver and will need the help of beta hydroxybutyrate (ketones) to back down the fat it also is the reason for low GI foods having a slower spike in insulin production, now sucrose is the combination of the 2 sugars I just mentioned and start braking down when they come in contact with the enzymes called sucrase or asomaltase and return to their former state wich means that they the glucose part will spike the insulin production the fastest all the while opening up the adipose tissue for the fructose but this sucrose (in theory) wouldn't spike the blood sugar as much as starch in the same amount due it having fructose in it unlike starch with is a long brand glucose structure so what I'm saying is that's not quite equal eating 20 sugar cubes wouldn't results in a higher blood glucose mmol/l like a potato would because one is converted in to pure glucose and one is converted in to 2 separate monosaccharides one of which is a low GI carbohydrates that isn't process and utilised in the same way

  10. Dermot O'Malley

    They should have at least put the same mass of each food type on the table so that comparison would be simpler. Also, they might have indicated how quickly each food broke down into sugars – if the food breaks down very quickly (generally seen as a bad thing), then show the sugar cubes are in one clump, if the food breaks down slowly, put the cubes in a stretched-out line.

  11. mahnamahnadodoobedodo

    There are no "Rebels" Syria is not in a civil war. It is a mercenary army armed and financed by the U.S. – U.K. – FRENCH – TURKS – NATO/SAUDIS and ISRAEL in violation of international law.
    The same cabal of evil that attacked and destroyed Libya.

  12. Deb B

    Drawing an equivalency between rice/potatoes and chocolate muffins/sugar cubes is reductive, overly simplistic and highly misleading. This is just plain bad journalism.

  13. Nicola Baker

    This video is irresponsible. Fruit and starches are some of the healthiest foods. No wonder why people struggle to lose weight with misleading information like this.

  14. Besser Wisser

    I don't think the participants understand that they should estimate how much suger the starch break it's also not chemically right to show it like this since sucrose is one part glucose and one part fructose were as starch is chained clucose . The muffin has alot of sucrose and alot of starch while the rice primarily contains starch. Some research show that sucrose is bad in high amounts like the Muffin.

    Also the strawberrys had the least, that so surprising considering they have no water.

  15. Tjaša B

    "That amount of sugar will turn into fat unless you burn it off." Okay dude, you need a huge amount of energy just to survive through the day. Your brain needs a lot of energy, I read somewhere that it can be about 20% from all the energy that goes into your body. Not to even mention energy our muscles need, respiratory system… nothing is perpetuum mobile so we need that start base. After all, potatoes saved many countries from famine. Better eat da potato, yo.

  16. Alisia Lopez

    There’s a difference between complex and simple sugars. Also white/ brown rice along with other processed food. And the amount of carbs that are turned into fats is actually very minor and wouldn’t take place unless you’re in a large calorie surplus

  17. Saul Williams-Wilson

    This is simply not true. Humans can only turn about 20% of the calories from starch into fat. The rest is used for energy.

  18. Conchita Voght

    Sucrose is compromised out of glucose and fructose. The latter poses a far greater danger than the former. Starch cant be converted into fructose. Fructose out of fruit will reach the liver not so fast because your stomach has to extract it from the fiber. This short piece I watched here was nether helpful nor educational in these pivotal matters

  19. sledgenzr

    Judging by most of the ill informed comments below, you are all living in some kind of wonderland, hoping you can eat as many carbs as you like with out getting fat!! It is simple – CARBS = SUGAR = GLUCOSE and EXCESS GLUCOSE = EXCESS ENERGY =FAT, eating too many CARBS makes you FAT if you do not burn it off, eventually leading to diabetes. The point of the video is that 1/3 of a potato turns to GLUCOSE when consumed and is visually illustrated by its equivalent carb value in sugar cubes (each cube = 3 gms of CARBS).

  20. Johan Venter

    Rice contains 0.1 grams of sugar per 100 grams, while potatoes contain 0.8 grams of sugar per 100 grams. This lady compared the calorie count to cubes of sugar, which is a very different story all together. This video is very misleading.

  21. Ricardo Hernando

    This is just untrue. Please, BBC, get informed and don't fool people. The number of calories is not tantamount to processed sugar. According to this video, it'd be healthier to eat bagels or muffins rather than real food such as potatoes or rice. Calories are not sugar, let alone processed sugar, which is really harmful for your health.

  22. Jas Hobbs

    Now everyone thinks muffins are better than rice. Bull horse shit combined information…..

    Forgot to mention the vitamins, minerals and protein and effect of each product on the body.

  23. Bobby 2030

    This is ridiculous, how unfortunate for people that don’t have other information to believe this. All of Asia lives on rice three times a day at least. Do you want to break down billions of people’s life line and food and compare it to some different sugar based upon carbohydrates? It just doesn’t make sense.

  24. Gareth Williams

    Do the bbc not understand that a lot of people who watch this now think that choosing chocolate muffins and bagels over rice and potatoes is the healthier option. Terrible video ‘Nutritionist’ lol

  25. Nicky River Nene

    The BBC are pumping out anti whole foods propaganda bullshit because they are part of the frigging system that wants people sick

  26. Aiah Zohar

    Come on. This isn't news. I'll still eat loads of (brown) rice and other whole, minimally processed carbs. Eat less often, far more naturally, very low on the food chain, and move a lot more. At least that's my game plan. So far it's working. Of course, I'm only in my 20's…

  27. Russ Dalley

    I call bollocks. I can’t imagine a doctor telling you to not eat or cut down on your fruit intake. How many monkeys do you see with diabetes or falling out of trees? From eating to much fruit, with all that sugar. My take on bad ingredients is. If the ingredients list is as long as your arm. It probably ain’t that good for you. Also look in the supermarket. Tesco, Morrisons, Aldi. Majority of the good food is on the perimeter of the shop floor. Because I am useless at explaining stuff. I copied and pasted this.
    How they’re the same: No matter what form sugar comes in, it’s a simple carbohydrate that is broken down for energy. The sugar that’s in a piece of fruit is made up of fructose and glucose, just like processed sugar. Most fruits are 40-55% fructose (although this varies depending on the fruit—cranberries have 20% fructose and apples are 65% fructose). Table sugar is 50% fructose and 50% glucose. Your body processes fructose in the liver so it won’t trigger an insulin response, while glucose starts to break in the stomach and requires insulin to be released into the bloodstream so it can be metabolized quickly. Neither glucose nor fructose is better than the other, when looked at alone. It’s how it’s packaged that makes the difference.

    How they’re different: The type of sugar (natural or refined) that you’re eating impacts your health differently. Natural sugar—the sugar that comes in fruit—is packaged with fiber, water, antioxidants, vitamins, minerals and disease-fighting phtytonutrients and other nutrients that improve your health. (Natural sugar is also found in milk and cheese and is called lactose.) Refined sugar comes from sugar cane or sugar beets, which are both processed to extract the sugar. Usually, this sugar is a combination of glucose and fructose, called sucrose.

    Manufacturers add chemically produced sugar, typically high fructose corn syrup, to many foods and drinks. Other than providing a source of energy that the body can use, processed sugar doesn’t provide any benefits to the body—it lacks the fiber and health-promoting nutrients that occur in natural sugar sources. By contrast, processed sugar can harm the body when overeaten and may contribute to inflammation, disease, weight gain and obesity. This is why refined sugar is known as “empty calories”—calories without nutrients that benefit the body.

    Is there a difference in how you feel after you eat natural sugar versus refined sugar? Yes! Refined sugar causes you to experience energy highs and lows and sugar cravings. Here’s why:

    Refined sugar (think candy and cakes) has no fiber to slow down its absorption, so it’s digested rapidly and enters the blood stream very quickly, causing a (blood) sugar rush/high. This sugar high, in turn, causes the body to release a surge of insulin, which quickly removes the sugar from the blood to the tissues. This is what is often known as a sugar crash or “low,” and is the body’s way of signaling that it needs a quick pick-up and the quickest pick-me-up is more sugar! This launches a vicious cycle of highs and lows that lead to a deep craving for more sugar.

    At the same time, sugary foods don’t provide the body any of the nutrients it needs to feel good and to sustain energy.

    Importantly, natural sugar provides a longer source of energy without crashes. Natural sugar comes packaged in fruit—and fruit is a good source of fiber, which slows down the digestion of glucose so you don’t get the energy high/insulin spike followed by a sugar crash like you do when you eat refined sugar. Fruit also contains water, which helps to prevent dehydration and the tired, drained feeling that comes with it that mimic blood-sugar dips.

    Here’s an important exception to the above: Fruit juice (if the fiber has been removed) will differ from fruit in the way it affects energy levels. While it still provides important nutrients that the body uses for good health, portions should be limited to prevent a blood-sugar spike and also to prevent weight gain.

    Our Bottom Line

    Overall, there is room in a wholesome, nutrient-packed diet for a small indulgence with added sugar—ideally 100 calories or less. However, the majority of people overconsume added sugars in their diet without realizing it. Truthfully, it’s beneficial for most people to make an effort to avoid added sugars because they can contribute to weight gain and take the place of other nutrient-rich foods. We suggest trying to satisfy sweet-tooth cravings with naturally sweet foods, like desserts made with fruits (as in the two recipes below). This helps people to appreciate less-sweet flavors, while also consuming added nutrients.

    One of the easiest ways to avoid added sugars is to look for them on ingredient labels. Be aware that if you purchase a sweet food and don’t see the word honey or sugar or another sweetener that you recognize on the label, this doesn’t meant there isn’t added sugar. Instead, it probably means that the sugar is hiding under a different name. The good news is that added sugars will be listed on food labels by July 2018. Until then, be mindful that added sugars in foods and drinks may be listed on labels as: anhydrous dextrose, brown sugar, cane crystals, cane sugar, corn sweetener, corn syrup, corn syrup solids, crystal dextrose, evaporated cane juice, fructose sweetener, fruit juice concentrates, high-fructose corn syrup, honey, liquid fructose, malt syrup, maple syrup, molasses, pancake syrup, raw sugar, sugar, syrup and white sugar and more.

  28. sequri

    It's an interesting exercise, but it's not all about calories. You'd be a darned sight better off eating a good dose of blueberries, raspberries, apples, grapefruit or red grapes (or practically any natural fruit) daily than the equivalent amount of refined sugar cubes. It's more about processed food vs natural foods. It's always amazing to look at the contents of people's shopping trolleys, particularly the amount of white bread and fizzy drinks that people consume; highly processed, carb dense foods with NO nutritional value whatso-freakin-ever. Avoid highly refined products like flour and get a nutrient dense diet and you won't miss any of the highly-processed industrial food garbage that has increasingly found its way onto our shelves since the 19th Century.

  29. jenesuisjamaiscontent

    What an appalling and totally misleading presentation. The "sugar" in rice and potatoes is in the form of glucose. Glucose is needed by every cell in the body as a source of energy. Excess glucose is non toxic and is not converted into fat, which is why professional athletes carb-load before some forms of competition. The liver can store any amount of glucose with ill effect.
    The sugar in the muffin is refined sugar (the stuff of sugar cubes) that has little in common with the carbohydrate in potatoes or rice. Eating any food with added refined sugar, and these days that means 80% of food sold by the local supermarket, results in fat deposits in the liver, and is what causes heart attacks.
    If anyone really wants to understand why sugar has caused the current obesity epidemic then watch "Sugar, the bitter truth, by Dr Robert Lustig – And to make it easy, start at 45mins07seconds for an explanation of the different effects of consuming glucose, sugar, or alcohol (sugar by another name).

  30. Alex

    The BBC ought to be ashamed of themselves for this ridiculous bullshit. Somehow making out that brown rice and a whole jacket potato is worse than a white bagel or a chocolate muffins. And comparing everything to refined sugar as if the natural foods have the same effect on the body. Arseholes. "Carbs are bad m'kay"

  31. Artjola Puja

    Actually I am not very surprised. I have for about one year without putting in my mouth starchy foods, especially bread. And idk why people tend to eat heavy foods just to make them feel full without worrying about the consequences of that.

  32. Sahir Islam

    So the only food we can eat are meat and vegetables with fruits as a treat? This is the take home message from this video? Absololute nonsense! We need food for energy, over 2000 calories of it! The food in this video are eccellent sources of Energy!

  33. Domino Picamation

    But the strawberries have more fructose sugar which is not the same as table sugar (sucrose). Although sucrose is made out of fructose and glucose. Plus your body would process the fructose differently because of the fibre in the fruit.

  34. darkensdiablos

    This is a load of carp!
    Walter Kempner reversed diabetes 2 with, rice, fruits and refined sugar in the 40ies.
    And Andrew Tailor lost 50kg on an all potato diet for a year. Links below;

  35. Osamah Kiwan

    The dietary sugar is not the same as serum glucose. They're worlds apart. You can't talk about equivalence because the way sugar (Sucrose) is metabolised and the way starch is metabolised are worlds apart. The fructose portion of sugar is mostly metabolised in the liver. The glucose from starch can be used by virtually all the cells of the body.

    Nutritional science here at its worst.

  36. Isabelle Grenier

    This is so misleading.You cannot compare refined sugar to natural sugars contained in whole foods. Carbohydrates are what humans are designed to eat for energy. I'm not talking about refined carbs but whole food carbs. Starches.

  37. S R

    Nothing misleading about this …. eating too many carbs, whether refined or complex, stimulates insulin production and, consequently, fat storage.

  38. Sam Zhao

    Thanks for sharing this video. This is really good to know. I’m kind of confused about rice. My knowledge about rice was it contains lots of sugar as the video showed to us. However, I checked the sugar and carbohydrates contents of rice in Woolworths supermarket and then found rice does not contain too much sugar and carbohydrates ( 28g carbs and 0.1g sugar per 100g). It is lower than soy bread etc. why is that?

  39. alfagulf

    As a diabetic who often check my blood glucose level, I confirm that indeed rice, white bread and pasta raises my blood sugar considerably.

  40. Jake Dean

    Natural sugars/carbs in fruit and veg aren't a problem. They come with water, fibre, vitamins, antioxidants etc. Totally different from a bagel or a soda. This of simply fake news. Misleading at best.

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