Jan

You have decided to make a concentrated effort to shed a few pounds. The first thing you do is get rid of cookies, cakes, and all the sweet treats you have been binging. However, you may not know that sugar is lurking in foods you would never expect. The average American eats 22 teaspoons of added sugar per day. The recommended amount is 25 grams or 6 teaspoons for women and 36 grams or 9 teaspoons for men per day. Excess sugar expands your waistline and places you at risk for cardiovascular disease. Let’s take a peek at some foods that contain sugar that is hidden.

Many breakfast cereals are labeled wholegrain , fortified with vitamins and minerals.  That doesn’t mean they contain no sugar. Look for cereals with 10 to 12 grams of sugar per serving. Also check labels on granola bars and granola as they can be heavy sources of added sugars.

Flavored yogurts are full of sugar, look at the label.you will be shocked. Look for yogurts that contain less sugar. Try plain yogurt and add fruits of your choice.

Ketchup,barbecue sauces, hoisin sauce, salad dressings, and relish all have high amounts of sugar. So be careful when using them.

Sugar-sweetened carbonated beverages , flavored milks, and sports drinks are loaded with sugar. Be sure to read their labels for nutrition facts.

Sugar can be naturally occurring, such as fruits and vegetables. For added sugars there are more than 60 names. Following are some clues to help you identify them.

  • it has syrup (corn syrup, rice syrup)
  • the word ends in “ose” ( fructose, sucrose, Maltose, dextrose
  • sugar is in the name ( raw sugar, cane sugar, brown sugar, confectionary sugar)

Other examples of added sugars include fruit nectars, concentrates of juices, agave, and molasses.

You may want to try this healthy snack.

Homemade Trail Mix

INGREDIENTS

1 cup wheat cereal

1/4 cup dried fruits: raisins,blueberries ,cranberries, chopped apricots, plums, or peaches, or a mixture

1/4 cup cashews (1ounce)

DIRECTIONS

Mix ingredients, split into two sandwich-sized plastic bags.

Each serving contains 192 calories, , 5 grams protein, 9 grams fat, 28 grams carbohydrates, 3 grams fiber, and 115 mg sodium.

In conclusion become a sugar detective, read those labels!

Love, Peace, and Blessings💕