When it comes to cutting down on sugar, it’ll require a little more effort than staying away from inviting cookies and ice-creams. This also includes your go-to, seemingly healthy foods, that could have *more* sugar than your favourite candy. Don’t believe us? Here are some the sneaky foods to avoid, in order to put an end to sugar lurking!
1. Granola / Health Bars:
For some of us, labels reading ‘organic’ or ‘low-fat’ have us assuming that our workout buddy, health bars are the healthiest choice. This bubbles about with what’s coming next! Newsflash – such health bars have been proven guilty of being loaded with as much as 5 teaspoons of sugar and artificial sweeteners. To put it into perspective, this is the amount of sugar you’d consume in 2 Reese’s Peanut Butter Cups. TWO of them! Before you start searching for your newer workout buddy and get ditched again, follow this to make your own health bars, without the sugar overload.
Sugar hides in places you wouldn’t expect. When you’re counting your calories and regulating your fat intake – fat-free and low-calorie yogurt is often your go-to option. Sugar occurs naturally in the form of lactose, in yogurt. However, to combat the tartness of yogurt, companies often add artificial fruit flavours, that just dials up the sugar in your yogurt. The end result is up to 25 grams/per serving yogurt mixture, more like yo-dirt that you definitely don’t want to consume. Solution? For starters, ditch the fruit flavour. Make a shift to the healthier, greek yogurt and add your own toppings such as berries or honey to it and ta-da!
3. Fruit Juices:
Why does one choose fruit juices over a can of soda? Less sugar and a comparatively natural base and thus the wise choice. Now, what we completely miss out here is the label tells us the real story. A so-called healthier juice in a tetra pak could contain up to five to seven teaspoons of sugar, that can also be as high as 30 grams, if it’s made from the concentrate. How to stay away from these drinkable disasters? Know your label. Go with the ones that are natural, organic or cold pressed fresh juices with no additives sugars or sweeteners. If you want to attain the unbeatable pro level, opt for juices made with green veggies or just have the fruit in its RAW form (pun intended!).
4. Salad Dressings:
Lettuce turnip the beet. Salads are amazing and we ain’t telling you to leave your leaves. However, when it comes to the multi-layered dressings, we may have a problem. And if it happens to be fat-free, it’s the worst choice you can ever make.This is because when food-makers try to keep the fat away from your food, it’s often laced with sugar. Your low-fat Italian dressings could contain up to 2 grams of sugar in two tablespoons whereas it could go up to 6 grams in case of the tastiest thousand island dressing. Skip the sugar out and follow these steps to cook up some amazing homemade salad dressings, to show who the real daddy is!
5. Whole Wheat Bread:
Yeah, you read that Correct. The last on our list is the bread that comes with labels screaming the words ‘organic’ ‘grains’ and ‘whole wheat’. Sure, it is definitely a healthier choice than the white bread but this one is no less than a ‘healthy’ sugar bomb. Being one of the first four ingredients, sugar content could be as high as one teaspoon per slice in whole wheat bread. And in case if you did opt for the ‘gluten-free’ one, this could also be as high as 4 grams in every slice! Our favourite way to stay away from these mini sugar bombs is to switch to Sprouted Grain Breads. Here’s how you can make them.
P.S. We all need some sugar (Men: 37.5 grams; Women: 25 grams) and no, we aren’t telling you to stop it all. The aim here is to inculcate the habit of reading labels and keep tabs on how much added sugar we consume, throughout the course of the day.
Here’s a pro tip: Steer clear of all the processed foods if any kind of added sugar appears in the top three listed ingredients. And you’ll be just fine.
Need help giving up processed sugar? Here are 7 All Natural Sugar Substitutes to consider.