Some of the following food items are a surprising source of hidden sugar. So if you’re trying to cut back on sugar, always read the ingredient labels for hidden sugar.
Pasta Sauce
Although pasta sauces are savory and sweet, they contain up to 6 – 12 grams of sugar per half-cup of serving. That is the same as 1 chocolate chip cookie. The American Heart Association recommends that women consume no more 100 calories of sugar daily (about 6 teaspoons) and men no more than 150 calories of sugar daily (about 9 teaspoons). Consuming too much sugar daily may lead to weight gain, which can be bad for health. Reading the ingredient label of marinara and Alfredo sauces will give you the sugar content for these sauces.
Granola Bars
Check the label of granola bars for such ingredients like corn syrup, brown sugar, honey, brown sugar syrup, dextrose and fructose. Granola bars may also have yogurt, chocolate coating and chips which can raise the sugar content quickly to 8 – 12 grams per serving. Choosing a 1-ounce granola bar (1/3 cup) over a 1-ounce granola bar lowers the sugar to 5 grams.
Yogurt
Although yogurt contains a healthy dose of calcium and protein, even low-fat flavored yogurt has 17 – 33 grams of sugar per 8-ounce serving. 2 scoops is equal to 1 cup of chocolate ice cream. You can choose yogurt that is low in sugar, or even better, plain yogurt and adding your choice of fruit.
Instant Oatmeal
While a good source of fiber, many fruit-flavored instant oatmeal has 10 – 15 grams of sugar per packet. Even “reduced sugar” varieties can have 5 – 6 grams per packet. By adding apple slices to plain instant oatmeal can give less than 1 gram of sugar per packet.
Salad Dressing
Sweet dressings like raspberry vinaigrette, French and Catalina contain the most sugar, from 5 – 7 grams of sugar per 2 tablespoons in a serving. So watch what you pour on your salad. For a low-sugar option: try a light homemade vinegar oil dressing, which has about 1 gram of sugar.
Breakfast Cereals
Everyone knows that kids’ cereals are a high source of sugar, but there are “healthier” cereals that may sneak in. The more popular are oat, bran, and corn cereals contain 10 – 20 grams sugar per cup. Read the ingredient label will let you know what you’re getting despite what the box says.
Energy Drinks
Most energy drinks claim to give lots of sugar and lots of caffeine. Some as much as 25 grams in a 8 ounce serving. Try cool water as being dehydrated can make you more tired.
Packaged Fruit
Many packaged and canned fruits like mandarin oranges in light syrup contain 39 grams of sugar in a 1 cup serving. To minimize the sugar, drain the cup and you get about 15.5 grams, try fresh fruit for an even better choice.
Coleslaw
Many think this “healthy” side dish, popular in many restaurants is a healthy choice. But surprisingly, a regular-size side of coleslaw that is common in many fast-food restaurants contains 15 grams of sugar. Research popular fast-food websites to see what their menus offer. You can also make a low-sugar homemade version coleslaw for a healthier option.
Tea
Weary of the added calories and sugars in juices? Is tea a safer choice? Even the popular choices in leading brands of lemon-flavored iced teas may contain up to 32 grams of sugar per bottle. You can control sugar in iced tea by brewing your own tea. Some flavored waters may be low in sugar if you check the ingredients label.
Dried Fruit
Even with the water removed, dried fruit may contain more sugar per volume than fresh fruit. For example, a small box of raisins (1.5 ounce) may contain more than 25 grams of sugar. That’s equal to a cup of grapes.
Ketchup
4 grams of ketchup on your next burger can give a minor sugar boost to your diet, even though it may not be a significant amount compared to other foods high in sugar. If you’re trying to cut the sugar in your diet, try regular yellow mustard—it’s less than 1 gram of sugar per tablespoon.
Conclusion
Always check the ingredient label on your favorite foods for high sugar.
Source
No comments:
Post a Comment