Sugar occurs naturally in things like fruit or milk and are fine in moderation. The bigger danger is added sugars that are put into an alarming amount of food and drink choices. Diets high in sugar can lead to weight gain, diabetes, heart disease, high blood pressure, and cancer. It’s important to limit your sugar intake as much as possible so here are some tips to help you spot added sugar and avoid it!
Watch the Sauces
In Heinz ketchup, the third and fourth ingredients are corn syrup. In Sweet Baby Ray’s BBQ sauce, high fructose corn syrup is the first ingredient! Be aware of what’s in a condiment before putting it all over your food, and double check the serving size - it's probably a lot less than what you think.
Know Their Names
When looking at ingredients, watch for things that end in “-ose” as those may be added sugars. Dextrose, maltose, lactose, glucose, and sucrose are all different forms of added sugars that are bad news.
Check Your “health” Foods
Some snacks you may think are healthy could contain high amounts of added sugar. Clif Bars have around 20-25 grams of sugar each. Some flavored, roasted nuts may contain up to 12 grams of sugar as well.
Fruit juices are usually full of sugar and end up being about as nutritionally beneficial as any other sugary beverage. Grape juice has the highest at 58 grams of sugar for a 12 ounce serving. By comparison 12 ounces of Coca-Cola contains 38 grams of sugar. Orange juice comes in at 33 grams but contains 20 more calories than Coca-Cola and you can get vitamin C elsewhere. Don’t waste calories on drinks that aren’t doing you any favors.
Don’t think that all yogurts are the same and all are good for you. Many popular brands have 20-30 grams of added sugar! Try and pick a brand with no added sugar.
Juices With the Highest Sugar Content
How to spot — and avoid — added sugar
Hidden Sugar Foods to Avoid & Healthier Alternatives