Sugar is sneaky. We work hard to actively cut out sugar-laden sweet treats from our diets when we’re trying to lose weight, only to discover that many of the healthy foods we substituted for them may be just as bad.
Some examples of “healthy” foods that often contain more sugar than you may think include:
- Store-bought smoothies
- Gummy vitamins and supplements
- Store-bought juices (yes, even the green ones)
- Dried fruit
- Protein bars and cookies
Staying one step ahead of hidden sugar can be as simple as consistently checking the nutrition information of any pre-packaged “healthy” food you purchase at the store.
Added Sugar Adds Up
Food brands want you to purchase their products, so they’ll often add sugar to make their products taste better, look better, or last longer. Adding sugar to a food product contributes to its taste, color, texture, and even shelf life.
We may be biologically wired to love the stuff, but consuming too much sugar can have negative health effects. The American Heart Association recommends no more than 25g (6 tsp) of added sugar a day for women and 36g (9 tsp) a day for men. However, the reality is Americans consume much more—an average of more than 17 teaspoons of added sugar a day. That's over 1/3 of a cup and can add up to nearly 300 calories from added sugar.
Sugar Has Many Names—And We Love Them All
Still, even a glance at the nutrition label may allow sugar to go unseen. Added sugar can be referred to by one of at least 60 names, including raw sugar, cane sugar, brown sugar, honey, agave, corn syrup, rice syrup, fructose, sucrose, maltose, and dextrose. Despite their varying names, the body accepts them all as sources of energy.
Common Added Sugar Culprits
Added sugar has really made its home in the modern-day grocery store. You may (or may not) be surprised to find added sugar in:
- Cereal: The classic American myth of starting the day with a bowl of cereal and milk is strong, but with all that added sugar it's not one that holds up to modern healthy eating practices.
- Yogurt: Yogurt naturally has some sugars from the milk used to create it, but many brands package it alongside added sugars or fruit syrups. Looks specifically for versions without any added sugar.
- Condiments: Ketchup is the classic sugary villain, but many packaged sauces and dressings contain added sugar.
- Beverages: Sodas, sweetened lattes, and sports drinks all include added sugar. Luckily, you can get sugar-free versions of most of these.
- Bread: White bread can have shockingly high levels of added sugar.
Many of these foods are ones that people try to cut back on when trying to lose weight. However, substituting them for “healthy” foods that also contain added sugar is a potential pitfall on your healthy eating journey.
Cutting Back on Hidden Sugar
The best way to reduce added sugars from your diet is to avoid processed foods altogether. Making some of the above foods, such as smoothies, juices, and protein bars, at home can help you adjust the recipe to reduce sugar or even substitute an artificial sweetener.
However, part of the appeal of such foods is their convenience, so there’s no need to write off granola bars entirely. Instead, check the nutrition information of a couple of different brands and see which ones contain more or less added sugar.
You’ll find some healthy brands may use natural sugar, such as those found in fruit, to sweeten their products. Other brands geared towards those eating a lower-carb diet may use artificial sweeteners or other natural sugar substitutes.
As with most things in a healthy lifestyle, it really is all about balance. Worry less about enjoying a homemade cookie during the holidays and more about being on guard when grocery shopping. Staying informed about what’s in the foods you buy can be your greatest tool to keep unwanted added sugar at bay.
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