Eating too much sugar can really put you at risk of a huge range of disorders and even diseases. This can include obesity, heart disease and even cancer. Of course, a lot of people are trying to lower the sugar intake that they have but they often underestimate the amount of sugar that they are actually consuming. For this reason, we have compiled this guide for you so you can have a look at the foods that are high in sugar as well as finding out if you can do anything to rule them out of your diet.
Yoghurt can be very nutritious but not every single yoghurt out there is created to be equal. Like other products, they have sugar in them and this is all designed to try and enhance the flavour that they have. For example, when you take a look at the various other low fat products in there. A cup of low fat yoghurt can contain up to 12 teaspoons of sugar and this is way over the daily limit. This yoghurt is supposedly healthy, but when you take a look into it, you’ll find that it isn’t healthy at all.
- BBQ Sauce
BBQ sauce can make a very tasty dip but if you do have 2 tablespoons of BBQ sauce you’ll find that it can contain over 3 teaspoons of sugar. On top of this, 40% of the weight of BBQ sauce can be pure sugar. If you are very liberal with your servings then this makes it a lot easier for you to consume the extra sugar when you don’t need to at all. If you believe that you are consuming far too much then try and do everything you can to check the label and to also find out if you can reduce this by going for a different bottle.
Ketchup is one of the most popular tableside condiments across the world but it is often loaded up with a ton of sugar. You also need to be mindful when it comes to your portion size. One way to look at it would be for you to think -one teaspoon of sugar for every tablespoon of ketchup.
- Fruit Juice
Fruit juice, like whole fruit, contains a ton of vitamins and even minerals as well. Even though it may seem like the healthy choice, these vitamins and even minerals come with a huge dose of sugar. Usually it takes a lot of fruit to produce one glass of fruit juice so you will have just as much sugar in a glass of juice when compared to if you eat a whole box of fruit. In fact, some studies show that fruit juice contains just as much sugar as a glass of coke. For this reason, you should avoid fruit juice if possible and instead opt for having whole fruit instead.
- Spaghetti Sauce
There are tons of added sugars in spaghetti sauce and they can even contain natural sugar as well seeing as they are made out of tomatoes. The problem is that spaghetti sauce often has a ton of sugar added to it as well and this can cause major problems. If you want to avoid this then it is a good idea for you to check the label so you can pick one that doesn’t have any more sugar added to it.
- Sports Drinks
It is very easy for sports drinks to be mistaken as a healthy choice and this is especially the case if you exercise. Of course, sports drinks are designed so that they hydrate you and they are also designed so that they can give you some fuel throughout your athletic period. This is especially the case if you are experiencing prolonged or even intense periods of exercise. For this reason, the high amount of sugars in the drinks need to be absorbed quickly and if you have an energy drink then this can contain 8 teaspoons of sugar. They are no different to sugary drinks.
- Chocolate Milk
Chocolate milk is milk that has been enhanced with cocoa and even sweeteners/sugar. Milk is very nutritious for you and it contains a ton of nutrients that are essential for our bone health. Of course, it also contains calcium and even protein. Despite having all of these nutrients, you will still be ingesting up to 2 tablespoons of sugar and this can make a healthy glass of milk, suddenly bad for you.
Granola is marketed as being very low fat even though it is very high in sugar and even calories. The main ingredient in granola is oats and when you take a look at plain rolled oats you will find that they contain carbs, fat, fibre and even protein. The problem is that the oats that are in granola have been combined with nuts and even honey as well. This can boost the amount of sugar that is in them. If you have 50g of granola then this can contain 200 calories with 3 teaspoons of sugar.
- Flavoured Coffees
Flavoured coffee is certainly a trend that is followed by many, but did you know that if you have a flavoured coffee from a big coffee house chain, that it could contain up to 25 teaspoons of sugar? That is three times the amount that you would get if you have a full can of coke.
- Iced Tea
Iced tea is usually sweetened with either sugar or even flavoured syrup. It is very popular in various different forms and the more sugar you have, the sweeter it will be and this is one of the many reasons why people seek out the sweeter brands even though they don’t understand the hidden danger.
- Protein Bars
Protein bars are very popular if you want a snack but protein bars have been linked with increased fullness as well and this is great if you want to lose weight. Protein bars can contain up to 30g of sugar per bar.
- Vitamin Water
Vitamin water is considered to be a healthy drink and it contains plenty of added minerals and vitamins as well. Of course, when you take a look at these health drinks, you’ll find that vitamin water contains a huge amount of sugar. A bottle of vitamin water can contain 120 calories but it can also contain 32g of sugar. Despite all of the health claims that there are, you should avoid it at all cost.
- Pre-Made Soup
Soup isn’t something that you normally think of when the word sugar comes to mind. When you make it with fresh ingredients, it is great and it is also a very healthy choice as well. The problem is that the vegetables that are in soups contain sugars and these are fine to eat because they come with a ton of other great ingredients. Commercial soup contains sugar, and quite a lot of it usually.
- Cereal Bars
If you want a breakfast on the go then you should look at health bars, but cereal bars are candy in disguise. They are loaded with a ton of added sugar.
- Canned Fruit
It is true that all fruit contains natural sugars, but when you take a look at canned fruit you’ll find that it is preserved in a sugary syrup and this strips the fibre from the fruit as well. It also adds a lot of unnecessary sugar.
- Canned Baked Beans
Baked beans are very savoury food and it is usually high in sugar. When you take a look at a can of baked beans you’ll find that they contain 5 teaspoons of sugar, sometimes more. If you do like baked beans then you can choose a low sugar version and this contains half the amount of sugar that is normally found in regular baked beans so make sure that you keep that in mind.
- Bottled Smoothies
When you blend fruit with yoghurt or even milk in the morning, you’ll find that you can easily make yourself a smoothie and this can be a great start to your day. Bottled smoothies contain too much sugar, but if you make it yourself, you can avoid all of this.
- Breakfast Cereal
Breakfast cereals are very popular and they remain to be a quick and easy breakfast food as well. Of course, when you do take a look at breakfast food, a lot of them are marketed at children and this means that they have a ton of sugar added.
- Salad Dressing
Salad dressing is one of the biggest ways for you to turn your healthy salad into something that is very unhealthy. You’ll find that some of the highest sugars in salad come from the dressing itself so it is very important that you pay attention to the dressings that are available and that you also do everything you can to make sure that you are choosing a dressing that has a much lower sugar content as well.
- Dried Fruit
Dried fruit sounds healthier than they sound. If you take a look at a handful of dried cranberries, you’ll find that they can contain up to 29g of sugar. For this reason, you will also need to try and do everything you can to make sure that you are having no added sugar.
- Orange Juice
The orange juice that you have for your breakfast doesn’t contain any added sugar. When you take a look at it, you’ll find that it contains 9g of sugar in some instances and this is the same as a glass of soda. Of course, if you look at the fibre that it can offer you then this is great but it is helpful for you to choose apples instead of oranges. You’ll want to avoid apple juice as well and the main reason for this is because it can contain just as much sugar. If you avoid sugar then this can reduce the chances of you developing type 2 diabetes.
Sugar can sneak up on you and this includes the sugar that is in bread. When you take a look at bread, you’ll find that it contains 2g of sugar per every slice that you have. You end up having two slices of bread in your sandwiches, and that’s a lot of sugar.
Smoothies are much healthier than a can of soda, or so you’d like to think. The truth is that this is not always the case. Smoothies are incredibly high in sugar and sometimes you might not always see it. A supposedly healthy beverage can contain a ton of sugar and you may also find that it contains sweeteners as well. The truth is that you can avoid this but you will need to do everything you can to do some research on your choice of smoothie before you make your final decision so make sure that you keep that in mind.
- Frozen Meals
Frozen meals that come from a microwave can seem like a quick and easy solution for you if you are on a calorie budget. The truth is that your meal can contain 20-40g of sugar per serving and this can really cause you issues if you are trying to cut down on calories and even on sugar as well. You’ll want to avoid frozen meals and you will also want to do everything you can to make sure that you take into account the amount of carbs that are in them.
- Coconut Water
Sure, coconut water really is all of the rage at the moment and this is especially the case if you are looking at it as a post workout drink. It contains more electrolytes than your standard energy drink and it also contains more potassium than a banana. The truth is that the serving is usually half a bottle and on top of this, you’ll also find that it contains a lot of sugar if you don’t go for the unsweetened version.
So as you can see, you need to do everything you can to make sure that you get the best result out of your sugar and your foods. If you don’t consume the right foods then you can’t hope to get the best result out of your sugar intake and this is something that you need to look out for. Of course, if you have any questions then there are plenty of places that can help you with this and you would be surprised at how easy it is for you to not only consume less sugar, but to also eat less calories as well. If you do your best to avoid all of the above foods then you can be sure to lead a healthier lifestyle and this is one of the many reasons why people continue to look out for these foods.
If you can’t substitute any of these above foods then you can easily do everything you can to try and find the unsweetened version or even the no added sugar one as well so make sure that you keep that in mind when the time does come for you to get started for yourself with your own food or anything else of the sort. If you want to do everything you can to cut out sugar then you should start with the above foods because you know that these are seriously high in sugar. If you want to stop fueling your body with sugar but rather a natural source of energy.