WEBVTT 00:00:08.180 --> 00:00:11.112 Sugar is playing hide and seek with you. 00:00:11.112 --> 00:00:13.417 You'd think it would be pretty easy for you to win, 00:00:13.417 --> 00:00:14.833 considering all the sugar in 00:00:14.833 --> 00:00:19.847 sodas, ice cream, candy, and big white bags labeled sugar. 00:00:19.847 --> 00:00:21.683 People get about half of their added sugars 00:00:21.683 --> 00:00:23.219 from those drinks and treats, 00:00:23.219 --> 00:00:24.943 so it might seem like sugar 00:00:24.943 --> 00:00:26.443 is hiding in plain sight, 00:00:26.443 --> 00:00:28.289 but like someone in the witness protection program, 00:00:28.289 --> 00:00:33.089 the other half is hidden in places you'd least suspect. 00:00:33.089 --> 00:00:34.680 Check the ingredients on ketchup, bologna, 00:00:34.680 --> 00:00:38.067 spaghetti sauce, soy milk, sports drinks, 00:00:38.067 --> 00:00:40.356 fish sticks, and peanut butter. 00:00:40.356 --> 00:00:43.115 You'll find sugar hiding in most of those products. 00:00:43.115 --> 00:00:45.016 In fact, you'll find added sugars 00:00:45.016 --> 00:00:48.030 in three-quarters of the more than 600,000 items 00:00:48.030 --> 00:00:50.284 available in grocery stores. 00:00:50.284 --> 00:00:52.094 But how is sugar hiding? 00:00:52.094 --> 00:00:54.131 Can't you just look on food labels? 00:00:54.131 --> 00:00:55.700 It's not that easy. 00:00:55.700 --> 00:00:57.301 Just like your friend Robert 00:00:57.301 --> 00:01:00.512 might go by Bob, Robby, Rob, Bobby, or Roberto, 00:01:00.512 --> 00:01:02.966 added sugar has a lot of aliases. 00:01:02.966 --> 00:01:05.412 And by a lot, we don't mean five or six, 00:01:05.412 --> 00:01:06.775 try fifty-six. 00:01:06.775 --> 00:01:09.975 There's brown rice syrup, barley malt, 00:01:09.975 --> 00:01:12.797 demerara, Florida Crystals, muscovado, 00:01:12.797 --> 00:01:15.396 and, of course, high fructose corn syrup, 00:01:15.396 --> 00:01:19.399 sometimes called HFCS, or corn sugar. 00:01:19.399 --> 00:01:23.107 Even sugar's tricky nicknames have nicknames. 00:01:23.107 --> 00:01:25.661 Grape or apple concentrate has the same effects on your body 00:01:25.661 --> 00:01:27.911 as its 55 sugary twins. 00:01:27.911 --> 00:01:31.120 And even though organic evaporated cane juice sounds healthy, 00:01:31.120 --> 00:01:32.595 when you evaporate it, 00:01:32.595 --> 00:01:34.045 you get sugar! 00:01:34.045 --> 00:01:36.437 Chemically speaking, it's all the same. 00:01:36.437 --> 00:01:37.652 And even trickier, 00:01:37.652 --> 00:01:39.336 when multiple added types of sugars 00:01:39.336 --> 00:01:41.046 are used in one type of product, 00:01:41.046 --> 00:01:44.067 they get buried down in a long list of ingredients, 00:01:44.067 --> 00:01:46.470 so the sugar content might appear to be okay, 00:01:46.470 --> 00:01:47.925 but when you add them all together, 00:01:47.925 --> 00:01:51.015 sugar can be the single biggest ingredient. 00:01:51.015 --> 00:01:53.310 Currently, the FDA doesn't suggest 00:01:53.310 --> 00:01:55.329 a recommended daily limit for sugar, 00:01:55.329 --> 00:01:58.228 so it's hard to tell if this 65 grams in a bottle of soda 00:01:58.228 --> 00:02:00.398 is a little or a lot. 00:02:00.398 --> 00:02:02.677 But the World Health Organization recommends 00:02:02.677 --> 00:02:05.981 limiting sugar to just 5% of your total calories, 00:02:05.981 --> 00:02:08.146 or about 25 grams per day. 00:02:08.146 --> 00:02:12.121 So, 65 grams is well over twice that amount. 00:02:12.121 --> 00:02:14.204 But just what is sugar? 00:02:14.204 --> 00:02:17.907 What's the difference between glucose and fructose? 00:02:17.907 --> 00:02:19.730 Well, both are carbohydrates 00:02:19.730 --> 00:02:21.297 with the same chemical composition 00:02:21.297 --> 00:02:23.647 of carbon, hydrogen, and oxygen. 00:02:23.647 --> 00:02:25.714 But they have very different structures 00:02:25.714 --> 00:02:28.258 and behave quite differently in our bodies. 00:02:28.258 --> 00:02:30.681 Glucose is the best source of energy 00:02:30.681 --> 00:02:33.155 for nearly all organisms on Earth. 00:02:33.155 --> 00:02:36.018 It can be metabolized by all organs in the body. 00:02:36.018 --> 00:02:38.103 Fructose, on the other hand, 00:02:38.103 --> 00:02:40.815 is metabolized primarily in the liver, 00:02:40.815 --> 00:02:42.775 and when your liver gets overloaded 00:02:42.775 --> 00:02:44.422 with sweet, sweet fructose, 00:02:44.422 --> 00:02:47.562 the excess is metabolized to fat. 00:02:47.562 --> 00:02:49.824 Fresh fruits actually contain fructose, 00:02:49.824 --> 00:02:51.479 but it's naturally occurring 00:02:51.479 --> 00:02:53.170 and doesn't cause an overload 00:02:53.170 --> 00:02:55.732 because the fiber in fruit slows its absorption. 00:02:55.732 --> 00:02:57.816 This gives your liver the time it needs 00:02:57.816 --> 00:02:59.421 to do its job. 00:02:59.421 --> 00:03:01.545 It's sugar that makes cookies chewy 00:03:01.545 --> 00:03:03.506 and candy crunchy. 00:03:03.506 --> 00:03:06.408 It even turns bread crust a beautiful, golden brown. 00:03:06.408 --> 00:03:08.468 It's also a great preservative; 00:03:08.468 --> 00:03:10.345 it doesn't spoil or evaporate, 00:03:10.345 --> 00:03:12.100 so the foods it's added to are easier 00:03:12.100 --> 00:03:13.974 to store and ship long distances 00:03:13.974 --> 00:03:15.998 and tend to be cheaper. 00:03:15.998 --> 00:03:18.483 That's why sugar is hiding everywhere. 00:03:18.483 --> 00:03:21.333 Actually, it might be easier to list the foods 00:03:21.333 --> 00:03:23.480 that added sugar isn't hiding in, 00:03:23.480 --> 00:03:25.858 things like: vegetables, eggs, meats, 00:03:25.858 --> 00:03:29.963 fish, fruit, raw nuts, even your kitchen sink. 00:03:29.963 --> 00:03:33.366 Simply choosing water over soda, juices, and sports drinks 00:03:33.366 --> 00:03:35.938 is a great way to avoid hidden added sugar. 00:03:35.938 --> 00:03:37.586 At the very least, 00:03:37.586 --> 00:03:39.219 try to pay attention to food labels, 00:03:39.219 --> 00:03:42.587 so you can keep your sugar intake at a healthy level. 00:03:42.587 --> 00:03:44.856 Because in this game of hide and seek, 00:03:44.856 --> 00:03:46.980 every time you don't find added sugar, 00:03:46.980 --> 00:03:48.965 you win!