Hidden Sugars & Fats

Many foods contain more sugar and fats than it may appear. Sugar and fats have a lot of calories. Taking more calories than needed causes weight gain. Besides it is very difficult to control your diabetes if you are overweight or if you take more calories than you need. Fats will also increase your risk of heart disease. The following table shows the major contents of some regular food items along with their approximate calorie values.

Food

Hidden content

Total Calories

Regular soft drinks (330 ml can)

Carbohydrate

152

Honey (1 Tbsp)

Carbohydrate

64

Gelatin (½ cup)

Carbohydrate

82

Hard sweet candy (1 lozenge)

Carbohydrate

20

Jelly (1 Tbsp)

Carbohydrate

50

Natural fruit juice (1 cup)

Carbohydrate

112

Processed (sweetened) fruit juice (1 cup)

Carbohydrate

190

Fried chicken wings (2 pc)

Fat

206

French Fries (20 pc)

Fat

200

Dry roasted peanuts (30 grams)

Fat

166

Pizza (¼ of 12 inch pizza)

Fat

362

Beef hot dog (1 pc)

Fat

142

Potato chips (30 grams)

Fat

152

Cheese (30 grams)

Fat

114

Whole milk (1 cup)

Fat

150

Chocolate ice cream (½ cup)

Fat

143

You should carefully think about such food items if you happen to eat them outside your regular diet plan.

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