Where does sugar hide?
The seventeen daily extra teaspoons of sugar that Americans eat may be hidden in corn syrup, evaporated cane juice, honey, and molasses. Check ingredient labels for elements with the suffix –ose, such as glucose and sucralose, and also keep an eye out for the following unsuspected sources of additional sugar.
- Some manufacturers are guilty of adding sugar to marinara sauce in order to bring out tomatoes’ natural sweetness. Fortunately, not all manufacturers do that, so there are plenty of tasty alternatives that don’t rack up the sugar count. And of course, there is always the option of making your very own sauce.
- Whole wheat products are not exempted from extra sugar, especially in the form of honey, molasses or high-fructose corn syrup. Some whole wheat toasts and sandwiches, however, include as little as zero grams of sugar.
- Cereals and granola can equal up to a dozen grams of sugar, which would be tantamount to having chocolate chip cookies for breakfast. Unless you need a sugar boost to help you start your day, stick to unsweetened cereal and plain oatmeal (note that flavored oatmeal can have up to 11 grams of sugar).
- Vegetables and fruits are rich in natural sugars that contain fiber, but they are rendered ineffectual if you drown them in salad dressing, even of the low-fat variety. Similar to tomato sauce, though, you can make your own dressing with fresh lemon juice, olive oil, a bit of Dijon mustard, salt, and pepper.
- Fruit flavored yogurt should contain exclusively fruits, and not be artificially flavored with sugar. Otherwise, we could be talking about 140 calories and 19 grams of sugar, as opposed to 100 calories and 7 grams of sugar.
- Beef and turkey jerky which have been marinated in a sugar and salt solution is an unexpected source of sugar. Switch to a sugar-free brand, or get your protein from dry-roasted edamame, canned tuna, or nonfat Greek yogurt.
Alternative forms of milk like soy, rice and almond are usually flavored with cane sugar or evaporated cane juice, which can affect blood sugar. Like fruits, plain moo-cow milk has a natural sugar called lactose, and unless you’re lactose-intolerant, that’s what’s best for you.
Related Read: The Complication in Simple Sugars