Hidden sources of sugar
- Dietitian.Lauren Hmede
- Mar 16, 2019
- 3 min read
Overview
Humans are driven by sugar cravings but excess could be a problem as it increases weight and increases the risk of many chronic diseases like diabetes type 2 and insulin resistance. Some food like fruits and milk has naturally occurring sugar.
The problem comes with added sugar and as it is name sugar is added during processing and contribute to empty calories and zero nutrition.
It is recommended to keep your sugar intake below 25 grams that is equal to 5 teaspoon.
It is obvious that cookies, cake and ice-cream have added sugar but today I will mention some condiments, sauces and flavour that may surprise you.
1. Fruit-Flavoured Yogurt
Yogurt is a healthy food rich in potassium, calcium and magnesium in addition to protein. In addition yogurt is probiotic needed for healthy gut bacteria. But many yogurt whether it is regular or Greek contain added sugar, even low-fat version can offer 33 grams per 240 ml some versions can still offer 9-16 grams per 240 ml.
So it is better to choose unsweetened Greek yogurt and you can choose yogurt with less than 6 grams of sugar per serving.
You can add natural fruits to enhance taste and flavour.
2. Condiments (Ketchup and Barbecue Sauce)
A tablespoon of ketchup offers 4 grams of sugar or approximately 1 teaspoon while Barbecue sauce offers you per tablespoon 6 grams of added sugar. You can replace these toppings with mustard as it is free of sugar.
3. Packaged Fruits
Fruit cocktail can pack up to 25 grams of sugar per one cup. Even draining syrup lower some sugar content, your fruit still contains a good amount of added sugar. You can choose no-sugar canned fruits or simply switch to natural fruits as they are loaded with antioxidant and a lot of nutrients.
4. Energy Drinks and Enhanced Water
Not only are they loaded with caffeine but with added sugar too. For example a 16-ounce can of Red Bull has more than 12 teaspoons (or 49 grams) of added sugars. Simply you can choose plain water or water with infused fruits.
5. Granola
It may sound healthy but the fact is sweetened with added sugar and it can offers 14 grams of sugar per half cup.
For a snack or topping with no added sugars, pistachios add a satisfying crunch and provide a trio of plant protein, fiber and healthy fats that can help you feel fuller for longer
6. Pasta Sauces
Most of tomato-sauce for pasta are loaded with sugar to make the taste less acidic. While they taste savoury and not sweet, a half-cup serving of pasta sauce has between six and 12 grams of sugar, similar to the amount in a chocolate-chip cookie. Read label carefully.
7. Cranberry Sauce
Cranberry sauce is packed with added sugars and it offers 21 grams of sugar per quarter cup of juice. Cranberries are loaded with antioxidant, fibre and vitamin C so make your own fresh juice.
8. Peanut Butter
Peanut is a healthy fat that offers you healthy heart and longevity but unfortunately peanut butter is loaded with sugar and the worst are fat-reduced version when most sugar is added to hide the taste.
To maximize the health and nutritional offerings of peanut butter, it should have just two ingredients: peanuts, of course, and maybe a little salt. That’s it.
9. Bread
The average slice of processed bread can have as much as three grams of sugar. While some sugar is formed naturally in the baking process, it’s often added too. Choose bread with less than 1 grams of sugar per slice. Always look for whole grains choices.
10. Instant Oatmeal
Oatmeal is a heart healthy and fibre rich food but it can be packed with added sugar and up to 14 grams per packet so instead choose oatmeal with less than five grams per packet.
What Do YOU Think?
So know you have known what are the hidden sources of sugar so try to avoid them!
Sources:
https://www.thetimesinplainenglish.com/more-controversy-over-sugar/
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