One warning before continuing: you will probably find some of your favorite foods on this list. Now, before you get irritated, remember the old adage: everything in moderation! Sugars should be limited to 36 grams a day for men and 24 grams for women, as stated by the American Heart Association. This is a reasonable goal considering that foods high in sugar can cause weight gain, metabolic problems and heart problems. Below are 10 amazing foods that are high in sugar:
You can also eat a candy bar instead of a box of yogurt. Do not be fooled by its small size either. A typical low-fat strawberry yogurt contains 26 grams of sugar per serving. A better option would be natural yogurt, which has zero added sugar, or Turkish yogurt, which contains almost twice as much protein. You can also add fresh fruit and a handful of nuts. This will give your body the healthy fats and energy it needs.
2. instant oatmeal
It’s amazing to think that a healthy bowl of oatmeal can have too much sugar. On its own, oatmeal is healthy, although it is selective in the variety that it buys, since some of them have more than 14 grams of sugar per package. An equally delicious and convenient alternative is to make oatmeal overnight using half a cup of whole oatmeal with half a cup of milk. Soak them all night in the fridge and you will have perfectly fluffy oats. You can also heat it or eat it cold. For a tastier version, add nuts, fruit, chia seeds and other spices.
3. Dressing for salads
Fat-free or low-fat salad dressings may seem like an excellent alternative when trying to control your weight. But, when fat is removed, it is usually replaced with sugar. Some versions can contain up to 12 grams of sugar in two tablespoons.
4. Sports and energy drinks.
If you are suffering from a relapse in the afternoon, you can look for a sports or energy drink because it gives us a boost to our energy. But all that impulse comes from sugar and caffeine. In fact, one serving contains 14 or more grams of sugar. As such, these drinks are intended for people who have just completed an intense 60-minute workout or a 90-minute endurance run.
5. Non-dairy milk
Cow’s milk has natural lactose sugar, but offers of non-dairy milk can be packaged with sugar. There are some varieties of soy milk, for example, that contain up to 14 grams of added sugar. Therefore, if you are trying to limit foods rich in sugar or have lactose intolerance, be sure to look for varieties without sugar.
Most of us believe that a fruit or vegetable smoothie is healthier than a can of soda, but in reality, smoothies are another source of sugar that we often forget because they are full of fruits and other ingredients that are beneficial to our health . But, what appears to be a healthy drink may have added sweeteners to improve its natural flavor. In fact, some shakes can contain a whopping 60 to 70 grams of sugar. So before placing your order, check the nutritional information.
The granola is perceived as an original food for health: it is made of fruits, berries, seeds and whole grains. But do not let natural things fool you. Granola is often made with maple syrup, molasses and lots of honey. If you can not live without your granola every morning, look for brands that contain fewer grams of sugar and more grams of fiber. Fiber helps slow the absorption of simple carbohydrates, or sugar, which can also contribute to your satiety.
The fruit is a source of natural sugars. But it is also a good source of healthy vitamins, minerals and fiber. So, you may be thinking, what is healthy about the fruit that is dry, cut and ready to eat? This healthy snack can have as much sugar as a chocolate bar. The dried fruit is compact so it is easy enough to eat through a complete package. For example, as long as you do not eat five whole apricots, it’s easy enough to eat five dried apricots. So look for dried fruits with little or no added sugar, or opt for fresh fruits instead.
9. Frozen foods
Popping a low-fat or frozen entree in the microwave can seem like a quick and easy way to stay within your caloric intake. But, when some foods contain 20 to 40 grams of sugar per serving. This affects blood sugar levels, which, consequently, may not be worth it. When manufacturers eliminate fat, they have to replace it with something, and that is usually sugar and salt. Your best option would be to stay away from frozen dinners that are smothered in sauces or condiments.
10. Snack Bars
Snack bars can be quite deceptive If you opt for snack bars labeled as nutritious with words like whole grains, fiber and vitamins, and minerals, what is not said is the amount of sugar snack bars they contain, rather than the normal chocolate bars. Some snack bars contain as much as 20 grams of sugar and 200 to 250 calories per bar. For this reason, it is better to choose a bar that has less than 150 calories and a minimum of five grams of fiber. Be sure to check the list of ingredients, analyzing refined grains, low fiber and added sugars that could increase your blood sugar level.