Have you been skipping sweet treats to reduce your sugar intake? Besides desserts, you may actually be eating more sugar than you realize. According to the American Heart Association, the average American eats 22 teaspoons of added sugar daily. This excess sugar may cause a significant increase in your blood sugar and lead to weight gain. The American Heart Association recommends limiting added sugar consumption to 25 grams daily for women (about 6 teaspoons) and 36 grams daily for men (about 9 teaspoons).
It’s important to recognize other names for sugar. Some are: syrup (corn syrup, rice syrup), words ending in “ose” (fructose, sucrose, maltose, dextrose), and the word “sugar” in the name (raw sugar, cane sugar, brown sugar, confectionary sugar). Other examples include fruit nectars, concentrates of juices, honey, agave, and molasses.
Foods with hidden sugar:
- Breakfast Cereal:
- Just because the cereal is listed as “whole grain” or “fortified with vitamins and minerals” does not mean there is no sugar. Try to choose a cereal with 10 -12 grams or less of sugar per serving. Granola and granola bars are additional sources of added sugar.
- Yogurt:
- Yogurt is a great source of calcium, vitamin D, and protein. However, different types of yogurt may have different amounts of added sugar. Greek yogurt is preferred because it has the highest protein and the lowest added sugar. Additionally, any type of yogurt with added fruit has added sugar! It’s best to choose the plain yogurt and add your own fruit to it.
- Condiments:
- Ketchup, barbecue, relish, teriyaki sauce, and salad dressings contain added sugar, which can quickly add up to your recommended intake.
- Beverages:
- Drinking high levels of sugar-sweetened beverages increases added-sugar consumption. It’s best to choose unsweetened beverages and water. Many individuals enjoy adding lemon slices to water to enhance the flavor.
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.