- hydrolyzed starch
- invert sugar
- corn syrup
- cane sugar
- sugar beets
- high-fructose corn syrup
- maple sugar
- evaporated cane juice
Here are eight foods to watch out for that you should limit the consumption of:
- Yogurt--Watch out for artificially-sweetened yogurts which may contain up to 32 g of sugar compared to only about 12 g of sugar in regular yogurts. Recommendation: Stick with Greek yogurt which naturally has less sugar due to the straining process.
- Tomato sauce--Most people eat about one cup of tomato sauce (about 24 g of sugar) when mixed with noodles. This is twice the serving size of canned or bottled tomato sauce. Recommendation: Restrict the amount of tomato sauce to 1/2 cup and mix with water to create more volume.
- Granola bars--Watch out for granola bars that indicate sugar listed within the top three ingredients. A serving may have up to 22 g of sugar. Recommendation: Pay attention to the ingredients in granola bars.
- Fat-free salad dressing--Since fat provides more taste, when it is reduced manufacturers usually add more sugar to keep some taste. A cup of fat-free French, Italian, and Thousand Island dressing may have 42 g, 20 g and 43 g of sugar, respectively. Recommendation: Be aware of the amount of fat-free salad dressing you put on your salad.
- Muffins--Since muffin sizes have increased, the quantity of sugar has also increased from 16 to 32 g of sugar. Recommendation: Eat half of a muffin at a time.
- Canned fruit--Canned fruit are packed in sugar-laden syrup to preserve shelf life. A light syrup, one-cup serving of canned peaches and pears may have 32 g and 30 g of sugar, respectively. Recommendation: Eat frozen fruit as an alternative to canned fruit and avoid the sweetened syrup.
- Smoothies--Commercially-prepared smoothies often contain added sugar high up in the ingredient list. Popular brands may have anywhere from 38 g to over 100 g of sugar depending on the ingredients and size. Recommendation: Make your own smoothie with milk, protein powder and frozen fruit.
- Cereal--No surprise here. Most cereals contain spoonfuls of sugar ranging from 11 g to over 20 g per serving. No wonder kids nowadays are hyperactive! Recommendation: Stick to old-fashioned oatmeal and add raisins or blueberries for natural sweetness.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."