Eating too much sugar? 12 surprising high-sugar foods

Are you underestimating how much sugar you eat every day?  

Did you know that excess sugar may lurk in foods that you wouldn’t even consider “sweet”?

The American Heart Association recommends limiting the amount of added sugars you consume to no more than half of your daily discretionary calorie allowance. For most American women, this is no more than 100 calories per day and no more than 150 calories per day for men (or about 6 teaspoons per day for women and 9 teaspoons per day for men).

We all know that too much sugar is bad for our health.  It’s been linked to heart disease, type 2 diabetes and cancer.  Evidence also links too much sugar consumption to depression, energy loss, acne and aging. 

In addition, if you’re trying to lose excess weight and body fat, you should pay close attention to your sugar intake.  Too much sugar in your diet prevents you from burning fat effectively, and may be sabotaging your workouts.  We’re especially talking about “added” sugars, not the sugar that occurs naturally in milk and fruit.  There is a difference. 

Check out this list I’ve compiled of top unexpected “added sugar” culprits:

1. cereal and packaged oatmeal 

2. yogurt 

3. granola/granola bars/protein bars/cereal bars

4. bread (including some whole wheat brands)

5. salad dressing, ketchup, barbecue sauce

6. pasta sauce

7. dried fruit (the natural sugar in this is okay, but many manufacturers add more)

8.  nut butters (almond, cashew, peanut) 

9.  flavored coffees

10. canned fruit, vegetables and baked beans

11. iced tea, juice, sports drinks, Vitamin Water, chocolate milk

12.  canned soup

The fix? 

First, read, read, read the nutrition labels at the supermarket!  Even if it says “no high fructose corn syrup,” “organic,” or “gluten free,” the food could still be full of added sugars.  Be aware of products that list any sweetener–including honey, molasses, sucrose, fructose, evaporated cane juice, dextrose, malt, corn syrup and fruit juice concentrate–as one of the first ingredients.  

Second…

Try to steer clear of packaged, processed foods as much as you can, and make more food at home.  The more you eat food in its natural state, the better for not only your waistline, but your overall health.  Make plain oats and get plain yogurt and add your own ingredients like fruit.  Make coffee at home so that you know exactly how much sugar is in it.  Get creative.

That’s not to say you can never have any of these things, and you don’t have to go cold-turkey on this.  You may want to take the preliminary step of learning to read labels more carefully before making any drastic changes to your diet.  There are lower-sugar versions on the market of most of the items on this list.  (Note: I’m not a proponent of artificial sugars either.  I recommend that you limit them as well, but that’s for another article.)  

Cutting a huge amount of sugar from your diet can be very difficult in the beginning, I know.  I used to be a sugar addict.  But after awhile, you get used to it.  You may even grow to like food better in its lower-sugar, natural form.  When all else fails, take baby steps.  Make a small goal for yourself each week, and do your best to reach it.

 

*My article was originally published on rcsnfitness.com