When you’re looking for better health, the last thing you need is sugar overload. But so many of the foods we choose every day are loaded with hidden sugars that can negate all of our diet and exercise efforts. No matter what diet you subscribe to, there is one universal rule: the less sugar the better. Ideally, you should limit the intake of added sugars to less than 10% of the calories you ingest per day (meaning 50 calories for those on a 2 50 diet calories).
1) Breakfast with oatmeal
This heart-healthy breakfast is high in whole grains and fiber, but not all oats are created equal. Some brands of prepared, flavored rolled oats may contain 10 grams of added sugar (with sweetened dried fruit). Pair your sweet oats with a typical breakfast beverage, such as coffee with sugar, honey tea, a glass of orange juice, or a fruit smoothie, and you might hit your daily recommended amount of sugar. added before you even leave the house.
2) Salad Dressing
You wouldn’t expect a healthy salad be a major source of sugar, but unfortunately your salad dressing may add more sweetness than you think. Inspect the label carefully when choosing your dressing at the local grocery store and, if you’re eating out, always ask for the dressing on the side. Try to stick to olive oil and vinegar and avoid creamier options, which are often loaded with sugar, calories and fat.
3) Smoothies of fruit
Although they look incredibly photogenic and sound healthy in theory, smoothies can rack up a ton of sugar very quickly. Fruits are naturally high in sugar and when mixed with fruit juices, honey, dried fruits, it can create a real sugar bomb.
If you want to take advantage of these treats in a healthier way, try swapping some of the fruit in your smoothie for leafy greens, and avoid topping your smoothies with sugary items, sticking to raw nuts and seeds instead.
4) Green fruit juices, even “organic”
With labels like “organic”, “non-GMO”, “vegan”, “gluten-free “, “preservative-free” and offering a full serving of vegetables, fruit juices often seem to be the ultimate in health. Unfortunately, these drinks can often be loaded with a mountain of sugar. Just because the sugar comes from fruit doesn’t mean it won’t cause a spike in blood sugar and insulin that occurs soon after consumption.
If you want a refreshing green juice without unnecessary sugar, make your own, but stick to vegetables like cucumber, spinach, celery and kale. The principle of juices is simple: they can contain as much sugar as a soft drink and if you drink three a day, you consume 30 teaspoons of sugar without you even realizing it.
5) Barbecue sauce, ketchup
While you usually associate the barbecue sauce or ketchup to salty protein dishes like chicken or pork, these condiments can actually contain a lot of sugar. If you want to enjoy the flavor without being hit with a sugar bomb, you can try brushing the sauce on the meat. It will absorb it, without having to sprinkle it all over or dip your food in it. Best to make it yourself to avoid all preservatives and control the amount of sugar that goes in.
6) Protein/Energy Bars
Some energy bars may contain 10% of your daily vitamins and minerals, as well as 20 grams of protein, but it comes at a cost. These bars may be useful as a meal replacement and can serve professional athletes who burn thousands of calories a day, but they don’t benefit the average consumer in the same way.
Particularly if the Although many energy bar lovers are considered to snack on them between meals, it can create an unhealthy sugar spike and calorie overload. If you insist on buying them, make sure the first four ingredients on the nutrition label don’t say: sugar, syrups, chocolate, or a word ending in “ose” (meaning it’s a sugar). You can also prepare your own energy mix, rich in protein, at home, which will allow you to control the ingredients you use and avoid any added sugar.
7) Typical drinks iced tea
Sweetened beverages like teas often have tricky labeling, making them seem like a superior and healthy choice. But in reality, sugary drinks are one of the biggest consumers of sugar. Even low to moderate consumption of sugary drinks can promote inflammation and alter the way we metabolize sugar and fat.
Short-term studies show the ability of high-fructose solutions to promote the accumulation of fat in the liver compared to other carbohydrate solutions of the same amount. The next time you really need sweetened tea, try splitting it into two glasses and diluting each with the same serving of plain cold water. Not only will you get double the amount, but you’ll begin to sensitize yourself to needing less sugar.
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