How to Be a Sugar Detective and Eat Healthier
By Sandy Schroeder
Try as we might, our sugar levels may still be higher than they should be, and part of the problem may occur when we consume a lot of hidden sugar. You may not add much sugar to your coffee or cereal, but you may be getting countless extra lumps in many different foods. There are four grams of sugar in a teaspoon. Women should limit sugar to six teaspoons a day and men should not have more than nine teaspoons, according to the American Heart Association.
Check the labels for sugar content on these foods tips from WebMD.com.
Fruit-filled yogurts - Yogurt is healthy but low-fat flavored yogurts may come with as much as 33 grams of sugar in an 8-ounce cup. That is about the same as two scoops of your favorite ice cream. Buy plain Greek yogurt to get a lot of protein and add your own fresh fruit or dark chocolate cocoa.
Pasta sauces - Rich tomato pasta sauces may not taste sweet but many have 6-12 grams of sugar in half a cup. Check the labels. Or make your own with fresh tomatoes and olive oil.
Salad dressings - Your favorite sweet flavors such as raspberry vinaigrette may have 5-7 grams of sugar in two tablespoons of dressing. Try herbal dressings with apple cider vinegar and olive oil or mashed avocado mixed with vinegar and oil.
Protein energy drinks - Many of these come with a lot of sugar. There may be 25 grams in an 8-ounce drink. Dehydration can make you tired too. Try drinking more water and skipping the energy drinks, or look for the lowest sugar choices.
Canned fruit - Pineapple, peach, apricot and mandarin oranges may come in a light syrup that has about 39 grams of sugar in one cup. You can rinse the fruit, or just buy canned fruit minus the syrup.
Instant oatmeal - Old-fashioned oatmeal is hard to beat, but fruity instant packets may come loaded with 10 to 15 grams of sugar per packet. Reduced sugar ones still give you about 6 grams of sugar. Better to have plain oatmeal and add fresh apple slices or berries.
Coleslaw sides - Shredded cabbage is a very healthy high-fiber choice, but the restaurant servings may come with 15 grams of sugar. Make your own at home or check online menus for your favorite restaurants.
Ice tea - Green or black tea is a healthy choice, but a lemon-flavored version may have as many as 32 grams of sugar in each bottle. Look for sugar-free teas.
Apple juice - Check the sugar content of all fruit juices. A cup of apple juice may have as much as 24 grams of sugar. Cranberry, grape, pomegranate and orange juices can all come loaded with sugar, along with their healthy vitamins and nutrients.
As you lower your sugar intake, you should crave sugar less and come to enjoy the natural flavors more.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Windermere, Fla.