Hidden in Plain Sight—Added Sugars
If there is one item to pay attention to every day, it is added sugar. We know that added sugars exist in many staples such as cakes, cookies, and pies, but added sugars can be hidden in foods that you may not expect. Below are some common foods and drinks that may seem healthy, but actually contain hidden added sugars.
Fruit-flavored yogurt. This may sound like a healthy option, but some fruit-flavored yogurt can have as much added sugar as a candy bar. Since yogurt can be a good source of protein, a better alternative to fruit-flavored yogurt is unflavored yogurt topped with fresh fruit.
Protein bars. Protein bars can seem like an easy grab-and-go snack option, however many of them contain large amounts of saturated fats and sugar (or sugar alcohols). This is why it is important to become a nutrition label reader, especially paying attention to the amount and type of carbohydrates, fats, and protein. A better alternative to a packaged protein bar would be to try a well-balanced snack (carbohydrate + protein + fat) such as almonds and a banana, or a handful of carrots and hummus.
Flavored oatmeal. While many are big fans of oatmeal, use plain oatmeal and adding spices and/or fruit yourself. Compared to the amount of oatmeal in a typical flavored oatmeal packet, there are excessive amounts of sugar in flavors such as cinnamon apple, or strawberries and cream.
Sweetened beverages. Sodas, fruit drinks, coffee drinks, and some alcoholic drinks often contain upwards of 64 grams of sugar (in only 20 fluid ounces) and are usually found in abundance this time of year. There are 4 grams in each teaspoon so that is 16 teaspoons per bottle (10 teaspoons of sugar in each can of soda).
Words like hidden, sneaky, or empty calories are often associated with sugar-sweetened beverages because they are just that; they contain large amounts of calories from sugar with little to no nutritional value. Try choosing drinks that contain no added sugar such as sparkling water or unsweetened iced tea. When it comes to adult beverages, be informed of the calorie and sugar amount of the drink.
Healthy Substitution: Instead of sugary drinks, try infusing water with cucumber/mint/lemon, watermelon/cilantro, or orange/pineapple. Just mix in any one of these combinations and refrigerate for 2 to 4 hours.
Sugar is often disguised in some fancy language. There are many different types of sugar and many more names that may appear on a food label (over 200 aliases). Anything ending with –ose is typically a sweetener. Also, look for high fructose corn syrup.
Nearly 70 percent of the added sugar Americans eat comes from processed food such as bread, salad dressings, peanut butter, pasta sauce, or barbeque sauce. So check those labels for added sugar. To avoid this sneaky sugar, limit processed food that comes in a package and focus on real nutrient-dense foods.
Overconsumption of refined sweets and added sugars found in everyday foods has led to an increase of chronic diseases. According to the CDC and Harvard Medical School, these diseases could include Type 2 diabetes, heart disease, kidney diseases, gout, liver disease, and some cancers.
Want help in trying to curb your sweet cravings? Learn more on how I can help!