Obesity is prevalent in America, which is not surprising since the average consumption of added sugar daily is 17 teaspoons, more than double the recommendation of what we should consume. When trying to decrease sugar consumption, many of us cut out sweets, like candy, cookies, cakes, and ice cream, and turn to healthy foods. But are those foods healthy?
Every store dairy department has various kinds of yogurt, with low-fat yogurt prominently displayed. Lo-fat and flavored yogurts contain added sugar to improve the taste. A cup of yogurt contains about 11 teaspoons of sugar. A better choice would be plain Greek Yogurt, and adding fresh fruit toppings or granola.
Summertime is grill time in many households, including mine. The sweet tangy Barbecue sauce tastes so good but just 2 tablespoons contains more than 2 teaspoons of sugar. One tablespoon of Ketchup has almost 1 teaspoon of sugar. Pasta sauces and salad dressings can also contain a lot of sugar. A jar of Pasta sauce, depending on the brand may contain 10-12 grams of sugar per one-half cup.
When shopping for fortified and whole-grain cereals, read the label and choose the ones with 10-12 grams of sugar or less. Granola bars are a popular snack these days, but be diligent and read the labels, many of them have added sugar. Fruit juices, no matter what the flavor or blend are laden with sugar, An eight-ounce glass of fruit juice has about 8 teaspoons of sugar, the same as a glass of cola.
Who doesn’t love a good smoothie? You may be unaware that when you blend fruit, the natural sugars are released from the cell walls and become free sugar. Adding vegetables like kale or spinach does not prevent this process from occurring.
Depending on where you live, you may call it pop, soda, or soda pop, but it contains a high level of sugar. Sugar-sweetened carbonated beverages are associated with a high risk of coronary artery disease, cardiovascular disease, cancer, and diabetes. Try drinking spring water and adding various fresh fruits or herbs for a healthier alternative.
Plant-based dairy may be high in sugar content. Dairy products naturally contain sugar but some dairy and non-dairy milk may be sweetened with added sugar. Pay special attention to the flavors, strawberry, chocolate, and vanilla. Canned fruits, fruit preserves and jams can also be loaded with added sugar. Opt for canned fruit in juice instead of syrup, and choose the low or no added sugar versions of preserves and jams.
Wheat bread, the healthy alternative to white bread, may contain just as much sugar. Always buy whole grain bread and take the time to read the label, be sure the ingredients don’t include enriched flour.
Sports drinks, energy drinks, coffee, and ice tea drinks can have a lot of sugar. Try alternatives like water, sparkling flavored water, and unsweetened coffee and tea.
The food and drinks mentioned above are just a few that contain hidden sugars. The important message to get from this Blog is to read labels. Look for the amount of sugar and other ingredients like preservatives or additives for flavor.
Until next time,
Peace, Love, and Blessings❤️
