When most people think of foods with sugar, candies, ice cream, desserts and pastries come to mind. However, sugar is hidden in everyday foods you may not make. To maintain a healthy lifestyle, it is important to read the labels and know what is in your food.
According to the American Heart AssociationMen should not consume more than 9 teaspoons (36 grams or 150 calories) added per day, while women should not consume more than 6 teaspoons (25 grams or 100 calories) per day. But when you eat foods that secretly contain sugar, you can exceed the recommended amount and be at risk of health problems such as weight gain, heart disease, type 2 diabetes, joint pain and more.
Eating too much sugar is also bad for your belly.
“Large quantities of sugar can disrupt the flora in our intestine, causing imbalances that affect digestion and overall health,” said Danielle VenuizenMS, RDN, a dietitian based on Seattle and owner of Food Send nutrition. “Not only does sugar promote inflammation that harms our good bacteria, but sugar allows harmful bacteria to prosper. Research suggests that over time, this can decompose our intestinal barrier, weaken our immune systemand lead to new health complications. “”
Here are 10 foods filled with sugar to avoid and what to eat instead.
Condiments
The addition of condiments to your meal is a way to improve the flavor of food, but there is too much salt, fat and sugar in many.
“Condiments, especially barbecue sauce and ketchup, have sneaky added sugars,” Chris HeniganMS, RD, LDN with a simple start -up nutrition, explains. “Two tablespoons of barbecue sauce can contain 12 grams of added sugar, or about 25% of the recommended intake of your day, while Ketchup clocks in a little lower with 8 grams of added sugar,” explains Henigan . “But remember, these are condiments, not even a main part of the meal.”
Eat this instead: According to Henigan, “although there are no perfect substitutions for them, the two offer no added sugar options, which is a great way to proceed.”
Wheat sieve
Their texture of crunchy sweat and their slightly salty taste make wheat sieve a delicious snack, but it is a treat to jump, according to Anna Smith, MS, RDN, LDN, recorded dietitian To lose! and owner of Anna Smith Nutrition De Nashville, tn.
“Unfortunately, this sweet taste comes from added sugar.” Smith says: “A portion of wheat trips contains 4 grams of added sugar, which represents 8% of your daily value.”
Eat this instead: Smith recommends almond nuts. “These crackers have the perfect crunch and is well due to any type of dip.”
Gru
Oat flour is generally considered a choice of solid breakfast in heart health. Although this is the case, there is also some concern.
“Oat is an excellent source of fibers, in particular user -friendly soluble fibers and are filled with antioxidants,” explains Venuizen. “The problem is that most packaged oat packages are loaded with sugar. A small package can have up to 12 g of sugar added and several times, people will eat two! All this additional sugar can knock out all the advantages Intestinal.
Eat this instead: According to Venuizen, a better choice is ordinary oats – nothing more.
“This option is just as quick to heat and serve as sugar products, but instead, you choose sweetness by adding exactly what you want,” she said. “Try adding a teaspoon of honey, a dash of maple syrup or softened fruit to get a touch of flavor without doing too much.”
She adds: “Look for oat packages that say” original “or” classic “and check that the package says zero sugars added on the ingredient label. An even better choice is to make your own oatmeal from zero. Beta-glucans and other polyphenols.
Vanilla milk with almonds or other flavored non -dairy milk
Almond milk is an excellent alternative to dairy or soybeans, but pay attention to sugar.
According to Meggie Connelly MS, RD, LDNPCOS dietitized and culinary nutritionist, “it is an excellent source of calcium and is lower in calories; moderation.”
Eat this instead: “When you choose almond milk, you want to choose an unwavered almond or non -dairy milk,” explains Connelly.
Dried fruits
Dry fruits are perfect for salads and snacks, but skip it if you try to reduce the sugar.
Henigan says: “Dry fruits can be an excellent addition to any panties because they can come with a good dose of fiber and are stable. Throw them in your bag when you are on the go. But all the dried fruits are equal. “Many dried fruits have too much sugar.
Eat this instead: Dried or apricot apple rings. Henigan explains that they are naturally sweet and “no added sugar is necessary”.
IV Liquid Electrolyte Powder
When you are dehydrated and want to reconstruct yourself quickly, the Liquid IV electrolyte powder is something that many athletes turn.
However, according to Smith, “if you are just hydrated with casualness, you do not necessarily need all this sugar added in certain brands.” She says: “Liquid IV, for example, contains 11 grams of sugar added per package – about 22% of your daily value.”
Eat this instead: Ordinary water or search for other brands like Ultima, which contain electrolytes without added sugar, “advises Smith.
Granola bars
Granola bars are a practical snack and a good source of whole grains such as oats, offering sustained energy, fibers, vitamins, minerals and antioxidants.
Connelly Notes, “Research shows that the consumption of whole grains is linked to a lower BMI and weight loss. However, many packed granola bars have a lot of sugar in the form of sugar, honey, brown rice syrup or corn syrup. “”
Eat this instead: Granola bars without added sugar. “It is important to raise awareness of different sources of sugar in your diet,” explains Connelly. “You can choose to take advantage of the granola bar or consume the sugar in a different way, while remaining in the recommended guidelines.”
Cereals
It is not because a cereal is announced as whole grains or contains essential vitamins and minerals that it is healthy.
“Most people know how to stay away from the cereals of sweet children such as frozen flakes, but some apparently” healthy “cereals can pack a surprising amount of added sugar,” said Henigan. “Take cinnamon oat crunch cheerios. 1 portion, which is 1 cup, contains 15 grams of added sugar.”
Eat this instead: “Search cereals with less than 5 grams of sugar added like original cheerios or grated wheat and add your own sweetness with bananas or berries,” suggests Henigan.
Dressed in bottled salad
Vinegagnettes can make a boring salad delicious and more attractive, but be careful how much you use. They are often loaded with sugar.
Connelly says: “It is important to have a source of healthy fats with salads to help absorb fatic-soluble vitamins in your green or vegetable vegetables as well as to make salads more satisfactory. In addition, sometimes the convenience of A bottle vinaigrette is the difference to know if or not you eat this salad at dinner.
But Connelly underlines: “The disadvantage of bottled salad dressings is that many of them will contain a lot of sugar added and that you do not always realize.”
Eat this instead: Make homemade dressings. “It’s super simple to do and can be kept in the refrigerator for the week,” says Connelly. Or if you need to make a bottled vinaigrette, search for added sugar marks.
Dried cranberries
The dried cranberries are naturally tangy, so they are often soaked in sugar added to compensate for bitterness. “1/4 cup may contain more than half of your added sugar consumption recommended for the day,” reveals Henigan.
Smith adds: “I see that dried cranberries appear a lot in healthy salad recipes, but most of the brands you will find are packed with added sugar. The cranberries by themselves are quite acidulous, so the sugar is often added To balance this. “
Eat this instead: Smith recommends trying unbealed dried cranberries if you can find them. Otherwise, she suggests golden raisins because they have a similar flavor and generally do not have added sugar.
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