Title : 18 Foods and beverages that are high in sugar surprisingly
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18 Foods and beverages that are high in sugar surprisingly
It has been linked to an increased risk of many diseases, including obesity, heart disease, type 2 diabetes and cancer ( 1 2 3 4 5 ).
Many people are now trying to minimize sugar consumption , but it is easy to underestimate how much you are actually consuming.
One reason is that many foods contain hidden sugars, including some foods that will not happen to be sweet.
Indeed, even products marketed as "light" or "low fat" often contain more sugar than regular versions ( 6 ).
The American Heart Association recommends that women limit their added sugar intake to 6 teaspoons per day, while men should limit their intake to 9 teaspoons ( 7 ).
A teaspoon of sugar contains 4 grams, so this equates to 24 grams per day for women and 36 grams for men. Most people today eat much more than that.
Here are 18 foods and drinks containing sugar so more than you think.
1. Low-fat yogurt
yogurt may be a food of high nutritional value. However, not all yogurts are created equal.
Like many other low-fat products , low-fat yogurts have sugar added to them to improve the taste.
For example, one cup (245 grams) of low-fat yogurt can contain up to 47 grams of sugar, which is 12 teaspoons. This is more than the daily limit for men and women in only one alone mug -called "healthy" ( 8 ) yogurt.
Moreover, the low-fat yogurt does not seem to have the same health benefits as yoghurt full fat ( 9 10 11 12 ).
is best to choose full-fat, plain yogurt or Greek. Avoid yogurt sweetened with sugar.
2. Barbecue Sauce
barbecue sauce or marinade can make a tasty sauce.
However, 2 tablespoons of which can contain about 14 grams of sugar, or more than 3 teaspoons ( 13 ).
In fact, up to 40% by weight of barbecue sauce can be pure sugar ( 13 ).
If you are liberal with their portions, this makes it easy to consume a lot of sugar unintentionally.
to make sure you are not getting too much, check the labels and choose the sauce with the least amount of added sugar. And remember to watch your portions.
3. Ketchup
tomato sauce is one of the most popular spices in the world, but like barbecue sauce, often loaded with sugar.
Try to be aware of your portion sizes when tomato sauce is used and remember that one tablespoon of ketchup contains 1 teaspoon sugar ( 14 ).
4. Fruit juice
Like the whole fruit fruit juice contains some vitamins and minerals.
However, despite seem like a healthy choice, these vitamins and minerals come with a large dose of sugar and very little fiber .
It usually takes a lot of fruit to produce a single glass of fruit juice, so you get more sugar in a glass of juice that you would get from eating the whole fruit. This makes it easy to consume a lot of sugar quickly.
Indeed, there can be as much sugar in fruit juice, as it is in a drink with sugar, such as Coca-Cola. The poor health outcomes that have been convincingly linked to sugary soda may be related to fruit juices also ( 15 16 17 ).
is best to choose the whole fruit and minimize the consumption of fruit juices.
5. Spaghetti sauce
Added sugars are often hidden in the foods we consider that even being sweet, like spaghetti sauce.
All spaghetti sauces contain some natural sugar because they are made with tomatoes .
However, many of spaghetti sauces have too much sugar added to them too.
The best way to ensure that you are not getting any unwanted sugar in your pasta sauce is to make your own.
However, if you need to buy the sauce pre-made spaghetti, check the label and choose one that is no sugar in the ingredient list or those listed near the part lower. This indicates that it is not an important ingredient.
6. Sports drinks
Sports drinks are often confused as a healthy choice for those who exercise.
However, sports drinks are designed to hydrate and fuel trained athletes during periods of prolonged and intense exercise.
For this reason, they contain high amounts of added sugars that can be absorbed and used to produce energy quickly.
Indeed, 20 ounces (570 ml) standard bottle of a sports drink will contain 32 grams of sugar and 159 calories, equivalent to 8 teaspoons of sugar ( 18 ).
Sports drinks are therefore classified as "sugary drinks." Like soft drinks and fruit juices, has also been linked to obesity and metabolic diseases ( 19 20 21 ).
Unless you are a marathon runner or an elite athlete, then you should probably just stick to water during exercise. This is by far the best option for most of us ( 22 ).
7. Milk chocolate
chocolate milk is milk that has been sweetened with chocolate syrup.
Milk itself is a very nutritious drink. It is a rich source of nutrients that are excellent for bone health, including calcium and protein.
However, despite having all the nutritional qualities of milk, an 8-ounce (230 ml) glass of chocolate milk comes with an extra 2 teaspoons of added sugar, most we could do without ( 23 24 ).
8. Granola
Granola is often marketed as a healthy low-fat food, despite being high in both calories and sugar.
The main ingredient of granola is oats . Plain oatmeal are a well-balanced cereal containing carbohydrates , protein, fat and fiber.
However, in granola oats have combined with nuts and honey or other added sweeteners, which increases the amount of sugar and calories.
In fact, 100 grams of granola contains about 400 calories and more than 6 teaspoons of sugar ( 25 26 ).
If you like granola, try to choose one with less sugar added or make your own. You can also add as a complement to fruit or yogurt instead of pouring a bowl set.
9. flavored
flavors coffee is a popular trend, but the amount of hidden sugars in these drinks can be amazing.
A great flavored coffee in some coffee chains can contain up to 25 teaspoons of sugar.
That is equivalent to 100 grams of sugar per serving, or almost 3 times the amount that is obtained from a 12-ounce (340 ml) can of coke.
Given the strong link between sugary drinks and poor health, which is probably best to stick to coffee without added sugar or flavored syrups.
10. Iced Tea
The iced tea iced tea is usually sweetened with sugar or flavored syrup.
is popular in various forms and flavors from around the world, and this means that the sugar content may vary slightly.
more commercially prepared iced teas contain about 33 grams of sugar per 12 ounces (340 ml) serving, which is about the same as a can of Coca-Cola.
If you like tea, regular tea pick or choose the iced tea contains no added sugars.
11. Protein Bars
protein bars are a popular snack.
Foods containing protein have been linked to an increased feeling of satiety, which can help with weight loss ( 27 28 ).
This has led people to believe that protein bars are a healthy snack .
While there are some healthier protein bars on the market, many contain about 30 grams of sugar, making them similar to a candy bar.
By choosing a protein bar, read the label and avoid those that are high in sugar. You can also eat high protein food like yogurt instead.
12. Vitaminwater
Vitaminwater is marketed as a healthy drink containing added vitamins and minerals.
However, like many other so-called "health drinks," Vitaminwater comes with a lot of added sugar.
Indeed, a regular Vitaminwater bottle contains 120 calories and 32 grams of sugar. Despite all health claims, Vitaminwater is advisable to avoid as much as possible.
you can opt for sugar-free version, which is sweetened with artificial sweeteners instead.
said, running water or sparkling water are healthier choices if you're thirsty.
13. Pre-Made Soup
soup is not a food that usually is associated with sugar.
When made with fresh ingredients and whole, it is a healthy choice and can be a great way to increase your vegetable intake without much effort.
sugars vegetables in soups occur naturally, they are good to eat as they usually come in small quantities and with a lot of other beneficial nutrients.
However, many commercially prepared soups have a lot of added ingredients, including sugar.
to check for added sugars in your soup, look at the ingredients list for things like sucrose high fructose corn syrup , barley malt, dextrose, maltose and other syrups.
The above in the list of ingredients, the higher its content in the product. Consider the list of manufacturers small amounts of different sugars, as it is another sign that the product could be high total sugar.
14. Cereal Bars
For breakfast on the go, cereal bars may seem like a healthy and convenient option.
However, like other "health bars", cereal bars are often just candy bars in disguise. Many contain very little fiber or protein and are loaded with sugar.
15. Canned fruit
All fruit contains natural sugars. However, some canned fruit peeled and preserved in sugar syrup. This processing strips away the fruits of their fiber and adds a lot of unnecessary sugar what should be a healthy snack.
The canning process can destroy heat sensitive vitamin C, although most of the other nutrients are well preserved.
Total, fresh fruit is better. If you want to eat canned fruit, look for one that has been preserved in juice instead of syrup, which has a slightly lower content of sugar.
16. Canned beans
baked Jewish are another tasty food that is often surprisingly high sugar content.
One cup (254 grams) of beans a regular oven contains about 5 teaspoons of sugar ( 29 ).
If you like baked beans, you can choose low-sugar versions, which contain about half the amount of sugar found in regular baked beans.
Smoothies bottled 17.
The mixture of fruit with milk or yogurt morning to make a smoothie can be a great way to start the day.
However, not all smoothies are healthy.
Many commercially produced smoothies come in large sizes and can be sweetened with things like fruit juice, ice cream or syrup, which increases their sugar content.
Some of them contain ridiculously high amounts of calories and sugar, which contains more than 96 grams, or 24 teaspoons of sugar in a single serving ( 30 ).
For a healthy smoothie, check the ingredients and make sure you watch your portion size.
18. Breakfast cereals
Breakfast cereals are a popular, quick and easy breakfast food.
However, the cereal you choose can greatly affect your sugar intake, especially if you eat every day.
Some breakfast cereals, particularly those marketed in children, have a lot of added sugar. Some contain 12 grams, or 3 teaspoons of sugar in a small 30 grams (1 ounce) serving ( 31 32 33 ).
Check the label and try to choose a cereal high in fiber and contains no added sugar.
Or better yet, wake up and cook a few minutes before a quick healthy breakfast with high protein food such as eggs. Eat protein for breakfast can help lose weight .
19. Anything else?
added sugars are not a necessary nutrient in your diet. Although small amounts are fine, they can cause serious damage if ingested in large quantities on a regular basis.
The best way to avoid hidden sugars in your meals is to make them at home, so you know exactly what's in them.
However, if you need to buy prepackaged foods, make sure check the label to identify hidden sugars added, especially when buying food from this list.
More on sugar and related topics:
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