Sugar Shockers: Beware of these Sneaky Sources of Sugar
According to national nutrition intake surveys, most Americans eat more than 22 tsp or some 350 calories per day from added sugars. The American Heart Association and other health organizations recommend no more than 6 tsp per day for women (9 for men).
Since research from the University of North Carolina shows that some 75% of processed foods sold in supermarkets have added sugars, it’s not surprising that most of us are getting too much. While sodas and other sweetened beverages are the main source of added sugar in most Americans’ diets, there are many other sources of sugar that you’d not expect.
Here, we reveal five shocking sources of sugar that may lurking in your diet.
Barbecue Sauce and Ketchup
Your favorite barbecue sauce has about 17 grams of sugar per 2 tablespoon serving. That’s equal to 4 ¼ tsp of sugar. Look for a low-sugar alternative or make your own instead. Ketchup has about 8 grams of sugar or 2 tsp per every 2 tablespoon serving. You can also find lower sugar versions of ketchup but read to the labels as some are made with sugar substitutes.
If you a.m. wake-me-up more dessert than beverage? If you enjoy a tall soy latte, you’ll also get 14 grams of sugar 3 ½ tsp) in it. But a tall white chocolate mocha (no whip) packs in some 46-49 grams of sugar or about 12 tsp of added sugars! That’s more than you should have in an entire day. Be sure to check out the nutrition facts of your favorite coffee drinks to make sure you’re not drowning in the sweet stuff.
Sports drinks may sound like a healthier alternative to soda, but when it comes to providing energy for exercise, the energy source is….sugar. So, if you’re watching your calories and added sugar, drink water when working out or a sports drink that is lower in sugar yet still provides the sodium and potassium you need to perform your best.
Although yogurt has a health halo due to the calcium, potassium, protein and many other beneficial nutrients it provides, if you eat flavored or a fruit-on-the-bottom variety, it probably has too much sugar. For example, a cup of plain yogurt has about 7 grams of natural milk sugars but a cup of fruit-on-the-bottom yogurt has as much as 32 grams of sugar or 8 teaspoons!. If you’re looking to slim down, fat free yogurt provides the best calorie bargain and since plain Greek nonfat yogurt is richer and creamier than traditional yogurt, it won’t taste like it’s fat-free. Remember, vanilla is a flavor and has added sugar.
Since sugar is a lot less expensive of an ingredient than tomatoes, it’s not wonder that many pasta sauces load up on the sugar while they cut back on the amount of real tomatoes in their products. As we always say: “There’s a high price for cheap food.” A half-cup of sauce often has 7 grams or more of added sugars. This is one product that really doesn’t need that much added sugar for it to taste great. Make your own or check the Nutrition Facts panel to find a sauce that’s not diluted with sweeteners.
Need more information about sneaky sources of sugar and how to “lick” your sweet tooth once and for all?
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