HIDDEN SUGAR
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Granola Bars
- Consumer reports suggests that we look for bars that have real foods like grains, nuts
& dried fruit. - Check granola bar labels for ingredients like corn syrup, brown sugar, honey, brown sugar syrup, dextrose & fructose
1. The KIND BAR pictured above has a lot of healthy foods but it also has honey
2. This bar has 11 grams of sugar
3. The 2 KIND PLUS BARS that Consumer Reports recomends are
A. Cranberry Almond plus Antioxidants
B. Peanut Butter Dark Chocolate plus Protein
4. Here are some more low sugar KIND BARS
A. Madagascar Vanilla Almond – 4 g of sugar
B. Dark Chocolate Cinnamon Pecan – 5 g of sugar
C. Dark Chocolate Nuts & Sea Salt - 5 g of sugar
D. Maple Glazed & Sea Salt - 5 g of sugar
E. Dark Chocolate Chili Almond - 5 g of sugar
- Some Granola Bars have a yogurt or chocolate coating, or chocolate chips, which can raise
the sugars up to 8 to 12 grams per serving - Instead of eating a 1 oz granola bar, switch to 1 oz of Granola (about 1/3 C) & the sugar
lowers to about 5 grams
Pasta Sauces
- They taste savory, not sweet but many pasta sauces have between 6 -12 grams of sugar
per half-cup serving which is the same amount you’d get from a chocolate chip cookie - The American Heart Association recommends that women have no more than 100 calories
of sugar per day (about 6 t worth) & men have no more than 150 calories (about 9 t). - Too much sugar can lead to extra pounds & that’s bad for your health
- Make sure to look on the ingredient label for the sugar content of your favorite marinara or Alfredo sauces before planning your meal
- Amy's Light In Sodium Marinara Sauce has 5g of sugar in 1/2 C of it's sauce
Yogurt
- Yogurt is full of healthy calcium & protein, but even low-fat flavored yogurt can have 17 to
33 grams of sugar per 8 oz serving which equals as much as 2 scoops (1 cup) of chocolate
ice cream - When shopping, look for ones that are lower in sugar Or, buy it plain & toss in the fruit of
your choice - Some examples of low sugar yogurts
1. Yogurt Mountain No-Sugar Added Chocolate & Old Fashioned Vanilla both have only
6 g of sugar
2. Chobani Simply 100 has 7 g of sugar
Instant Oatmeal
- Oatmeal has a good reputation for being full of healthy fiber, but many fruit-flavored instant ones have between 10 & 15 grams of sugar per packet
- Reduced sugar varieties can have closer to 5 or 6 grams per packet
- Quaker Oats has 1 g of sugar in the 1/2 C serving size
Salad Dressing
- Sweet dressings, such as raspberry vinaigrette, French & Catalina, have the most sugar
about 5 - 7 grams of sugar in a 2 T serving - A lower sugar option is a light homemade vinegar & oil dressing which will only have about
1 gram of sugar
Breakfast Cereals
- We all know fruity cereals are high in sugar, but even healthier cereals add sugar
- Many popular oat, corn & bran cereals have 10-20 g or more per cup'
- No matter what the front of the box promises, read the ingredients label to be sure of what you’re getting
- Cereals with really low sugar content include
1. Love Grown Foods Power O's have 2 g sugar per ¾ c serving
2. Kashi's Heart To Heart Honey Toasted Oat Cereal 5 g sugar per ¾ c serving
3. Barbara's Puffins have 5 g sugar per ¾ C serving
Energy Drinks
- Most of those drinks that say they’ll give you a lift have tons of sugar along with caffeine
- Some energy drinks have about 25 grams per 8 oz serving
- Make your own healthy Energy Drink using a 16.9 oz water bottle & adding 2 T Apple Cider
Vinegar & 1 T Maple Syrup
Packaged Fruits
- Mandarin oranges in light syrup have about 39 g of sugar per 1 cup serving
- You can minimize the sugar somewhat by draining the cup & then it's onlyt 15.5 g
- The obvious better choice is having fresh fruit
Coleslaw
- Most of us believe that coleslaw is a healthy side dish at fast food restaurants
- One regular-size side of coleslaw from many popular fast-food places will cost you about
15 g of sugar - If you're craving coleslaw, you can always make a low-sugar version at home using
brocaslaw, Just Mayo which has ZERO sugar, garlic powder & black sesame seeds
Tea
- Many popular teas have a surprising amount of sugar
- The leading brands of lemon flavored iced tea, for example, all have about 32 g of sugar per bottle
- A cup of apple juice has 24 g
- You can control sugar if you brew your own tea instead
- Some flavored waters aren’t high in sugar but be sure to check the labels to be sure
Dried Fruit
- With all the water taken out, dried fruit has a lot more sugar by volume than fresh fruits
- A small box of raisins, 1.5 oz, has more than 25 g of sugar
- Instead, of what is found in a typical serving of fruit try
1. 1/2 C of raspberries 2.7 g
2. 1/2 C of strawberries 3.5 g
3. 1/2 C of blueberries 7.4 g
Ketchup
- At about 4 g per Tablespoon, ketchup on your burger can give you a minor sugar boost
- That's not as much as some other foods on this list, but if you’re trying to cut back on sugar, switch to regular yellow mustard, it gives you less than 1 g of sugar per Tablespoon
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Added Sugar | Surprising Sugar Ingredients | Nutrition Directory
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