Many of you might just read this title and think, why on earth does it matter? Is sugar really all that bad? My answer might just surprise you, NO. But wait, I must explain. I have a food philosophy that lays heavily on moderation. We have been given 5 beautiful taste buds for a reason and sweet is one of them. So why write this article? Well, as much as I believe in moderation I also believe that I get to choose when and how I have my sugar intake. PERIOD. If I chose to have a grande turtle mocha then I will, knowing that I am consuming an insane amount of sugar. The word hidden is a perfect in describing what is happening in our food industry. Sugar is cheap and addictive so a perfect fit. Below I have 6 common "healthy" food options that contain large amounts of sugar. Read and take inventory of what you have in your pantry and some easy swap you can make today.
1) Yogurt
Of all the "healthy" snacks this is one of the most deceptive. Marketed to kids in fun tubes, adults as full of probiotics, full of calcium. But the one thing they leave out is the sugar factor. Most of the leading brands of yogurt contain 12-15 grams of sugar. Say what??? Considering that the average recommended amount of daily sugar is 25 g for women and kids around 15-20 gram. So if you eat one container of yogurt you will have half of the daily allowance of sugar. In just one small 150 calorie package! So is there a better yogurt choice, YES. Go for full-fat, plain. Simple yes, but you will avoid added sugars. I choose to add fruit and bit of honey to make a nutritious filling snack. My favorite national brand. I found a wonderful local creamy here in Iowa, check out this national registry to find a local source near you.
2) Granola Bars
Whether you call them, granola bars, energy bars or protein bars they are all pretty much the same. Glorified candy bars, that contain anywhere from 6-14 grams of sugar! It was one that truly thought this was a healthy option for my kids. It was quick, had oats and sometimes even raisins. In easy convenient packaging. A winner for many moms on the go. But what if you could find a better real food option so you could control the ingredients. Like everything moderation is key. We do have these treats in our house, but they are just that, treats. I save them for traveling, super busy nights on the go and a sweet snack. They are not a staple in our diet. Moderation. I have three go to's for when we do have our treats. One is homemade. Protein bites. The recipe is simple, freezable and kid approved. Second is Larabars. Most contain only dates and a few added ingredients, like peanut butter, chocolate chips, and fruits. They are in every store and a great choice for a grab and go. We do also have Kind Bars on occasion. They are still sugar heavy but have good simple ingredients.
3) Oatmeal packets
Breakfast is one of the easiest places to have a sugar heavy meal and not really see it. Pre-made packets of oatmeal have shocking amounts of sugar. In a standard Quaker oats maple & brown sugar packet you will get 12 grams of sugar!! Even the cinnamon and spice has 11 grams. This is crazy and to be honest, it is not even a filling meal. So what are your options for easy and quality oatmeal. Check out two options, Overnight soaked oats & Refrigator Oats. Both are filling with healthy fats, natural sugars, and whole grains. Best part you make the night before and it takes minutes to pull together in am. It is a win/win!
4) Dressings
Of all the places to find sugar, it is hard to believe this is one of them. However, it is one of the easiest to make yourself. 2 teaspoons of Newmans Honey Mustard dressing has 5 grams of sugar. and who uses only 2 teaspoons of salad dressing? Not this girl. The wonderful news is you can make your own in just minutes. Check out my video on these easy steps to make homemade dressing.
5) Bottled Sauces
Just like it's close cousin dressings, sauces are loaded with many nasty processed ingredients with sugar leading the pack! Everything from Ketchup with 4 grams in 1 tbsp, Teriyaki Sauce 20 grams in 1/2 cup and Barbeque 6 grams in 1 tbsp!! I am shocked even as I type!! So there are a few ketchup brands with a bit less sugar, Sir Kingston is a great brand. But in general making ketchup, a treat and not a staple would be a step in the right direction. Teriyaki is an easy fix with making your own! Here is my go-to recipe that I use for all things, grilling, stir-fry, pan noodles. I even found a great Hoisin sauce as well. So BBQ, that is a bit of a tricky one. As most all BBQ sauces have quite a bit of sugar to give it that sweet, spicy sticky goodness. So when we do indulge I make sure it is quality ingredients and has the whole foods in the sauce. Here are some bottle sauces. Here are some homemade sauces as well. Just keep in mind that this too is a treat type of condiment.
6) Beverages
This might also seem like an obvious observation, but I am putting the pedal to the metal. No more head in the sand about the amount of sugar we are taking in through our beverages. Everything from our Starbucks Lattes, fruit smoothies, flavored waters, juices boxes and of course soda pop. Don't forget that sugar-free, fake sugars, do just as much damage. Average coffee drinks have around 40g of sugar!! That is well over your daily allowance in one little drink. Restaurant smoothies can have anywhere from 40-65 grams. Those Gatorades, man, 21 grams in 12 oz! Plus don't think the no sugar option is cool. Nope, it is filled with surlactose, which is a nasty artificial sweetener. But there is great news. There are better options to choose from. Let's start with your coffee swap. If you still want to enjoy a latte style coffee, try a Breve. It is a full-fat milk with only 1 gram of sugar. It is creamy and delicious. Or better yet make your own at home with a bulletproof coffee. Smoothies, make your own!! You will still have sugar from the fruit but it will have no added syrups. Here are some easy recipes to make your own. Then the sports drinks, unless your child is running a marathon or extreme training for long periods there is no need for electrolyte supplements. If you are worried then make your own so you can control the sugar. Here some recipes from a fellow wellness lover. As for our family we pretty stick with good old water and food to replace nutrients after exercise and sports.
Take these tips to your pantry and place in your mind. This is not information to shame or punish, but to empower and educate! My mission to share knowledge with my followers to help improve their health and wellness in simple practical ways.
Be sure to check out my Real Food Diaries below and my new Cook Book!
