Around the world, the massive consumption of refined sugar and various additives, such as high fructose corn syrup, is creating an epidemic of obesity, type 2 diabetes, and thyroid disorders.
Becoming a “hidden sugar detective” is one of the best things you can do to maintain your overall health, and it all starts with seeing where sugar is hiding. While sugar lurks in almost everything we eat today, some foods are worse than others. We’re going to look at the top three foods known to have added sugar so you can keep an eye out, identify added sugar on the food label, and then eliminate these foods from your diet.
Three foods with hidden sugar…
1. Granola bars. Granola bars are one of those “health foods” that can contain as much sugar as a candy bar! Believe it or not, your favorite granola bar can provide many different types of sugar from natural sources, from cane sugar to high fructose corn syrup. If you enjoy granola bars as a snack, make it a habit to check the back of the food label before purchasing a different brand of granola bar. Check for any sources of added sugar and stick with those that are only sweetened with fruit, raw honey, or pure maple syrup. However, it is better to choose one that does not have much added sugar or make your own using nuts and dried fruits or unsweetened dates.
2. Tomato sauce. Yes, ketchup happens to be a significant source of added sugar! And, the problem is, many of us use way more than the recommended serving size, so we may inadvertently add a ton of added sugar to our plate. If you like ketchup, try to limit yourself to one tablespoon per serving to reduce the amount of added sugar in your diet.
3. cereals. Unfortunately, this favorite breakfast staple turns out to be a hearty source of added sugar, and especially when it comes to kids’ cereals. Not only does the cereal itself contain added sugar, but the milk you pour over your bowl of cereal each morning may also contain added sugar. Skip this popular breakfast option entirely and go for one like rolled oats or a hard-boiled egg with gluten-free toast and avocado mash.
If you enjoy any of these foods on a regular basis, do yourself a favor and check the ingredient list. Making a simple swap with something lower in sugar could go a long way for your overall health. Start by making a swap today by eliminating one of these three high-sugar foods from your diet and replacing it with something nutrient-dense.
To help you get started, here are some healthy low-sugar swap ideas…
- a handful of nuts plus a piece of fruit versus a granola bar,
- fresh tomatoes or no-sugar-added sauce versus ketchup, or
- oats or quinoa versus cereal.