Food With Most Sugar

3

The Most Sugar can help educate you about the hidden sugar lurking in your food. By reviewing the nutrition label and ingredients list of over 45,000 grocery and restaurant foods, you will discover ways to reduce sugar in your diet by eliminating unnecessary added sugar and by choosing healthier sugar alternatives or reduced-sugar foods.

How much sugar is too much?

sugar frown

As modern grocery shoppers, we try to be engaged and knowledgeable about nutrition. From salt to sugar, the movement is on to regain control of what we put on the table. But there’s a lot of confusing information to wade through. Studies show that 80% of shoppers come across conflicting nutritional data and 59% doubt the choices they’re making for their families. What consumers aren’t confused about, though, is the need for a healthy change.

American adults consume an average of 77 grams of sugar per day, more than 3 times the recommended amount for women. This adds up to around 60 pounds of added sugar annually – that’s six, 10-pound bowling balls, folks! The numbers are even worse for children. American kids consume 81 grams per day, equaling over 65 pounds of added sugar per year. Think of it this way – children are ingesting over 30 gallons of added sugars from beverages alone. That’s enough to fill a bathtub! Where’s all this added sugar coming from?

Beverages are the leading category source of added sugars (47% of all added sugars):

  • soft drinks – 25%
  • fruit drinks – 11%
  • sport/energy drinks – 3%
  • coffee/tea – 7%

And, as you might guess, snacks and sweets are the next biggest contributor of added sugars at 31%.

How does the body react to so much sugar?

So, what’s a smart shopper to do? It’s tempting to look to alternative sugars as a magical solution. Products made with honey, maple syrup, coconut sugar or turbinado sugar, high fructose corn syrup, corn syrup, and dextrose, for example, are perceived as healthier choices. Don’t be fooled.  Your body sure isn’t! Too much sugar is too much, no matter the source.

It all comes down to how fast the sugars get absorbed. For example, your body spends more time digesting an apple because of the fiber content, so the natural sugar absorbs more slowly. On the flip side, the added sugar in soda arrives all at once in your system like a sugar bomb. All that extra sugar gets converted to calories much more quickly. Not so good for your system!

If you’re looking for no calories, your best option might be a plant-based sweetener like stevia or monk fruit. These sweeteners are “generally recognized as safe” based on published research, a conclusion which has been reviewed by the Food and Drug Administration (FDA).

AHA Sugar Recommendation

To keep all of this in perspective, it’s helpful to remember the American Heart Association’s recommendations for sugar intake.

  • Men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day.
  • For women, the number is lower: 6 teaspoons (25 grams or 100 calories) per day. Consider that one 12-ounce can of soda contains 8 teaspoons (32 grams) of added sugar!  There goes your whole day’s allotment in one slurp.

The good news is that the added-sugar message is breaking through, and many American adults crave a change. In fact, research suggests that 77 percent of Americans are striving for less sugar in their diets. And 7 in 10 consumers are willing to give up a favorite sugary product in favor of finding a healthier alternative. The willingness is there. For now, your best defense is education.

Food manufacturers are required to list the amount of added sugars on the Nutrition Facts label by mid 2021 or earlier depending on the size of the company.  A recent analysis found that this labeling could potentially prevent nearly 1 million cases of cardiovascular disease and type 2 diabetes over the next two decades.  Listing the total amount of added sugars means that consumers will no longer have to search through the many different aliases for added sugars to try and determine how much added sugar a food or drink contains.

So, read those labels carefully and realize that added sugar is added sugar, no matter what sneaky alias it’s using! 

It’s time to STOP eating these 10 foods with hidden sugar content

High sugar content doesn’t just lead to weight gain, but can also impact your overall health. Therefore, it’s important you cut out those sugar-laden foods from your diet.

sugar
Sugar is not just about sweets. It is also hidden in many foods. Image courtesy: Shutterstock

We all know what excessive consumption of sugar can do to our health. It has been linked to an increased risk of many diseases like obesity, heart disease, type 2 diabetes, and cancer. And because of that, you might be consciously skipping cookies, cakes, and other sweet treats to reduce your sugar intake, right?

But what if you are still consuming sugar, without knowing it? Well, if you are eating a lot of packaged and processed foods, chances are you are shoveling hidden sugar into your body on a daily basis. Frequent consumption might lead to unhealthy outcomes, therefore identifying those foods is important.

Here are some of the foods with hidden sugar content in them:
1. Breakfast cereal

We all love cereal for breakfast because it’s quick and easy to prepare. Breakfast cereals such as corn flakes and muesli are often mistaken as a healthy choice, but sorry to break it to you that the cereal you choose can have a huge impact on your sugar consumption, especially if you eat it every day. 

You may also like

2. Low-fat yogurt

Yogurt is healthy or that’s what we think. However, not all types of yogurt are created equal. Low-fat yogurt contains sugar to enhance flavour. You may be shocked at the amount of sugar you’re eating. For example, a single cup of low-fat yogurt (245 grams) contains 45 grams of sugar, which is about 11 teaspoons. 

3. Ketchup

Love ketchup on pizza, pasta, or sandwiches? It’s time you watch out for the high sugar content in it. According to a study published in the Journal Frontiers in Pharmacology, eating way too much tomato ketchup over a really long period of time can affect your vascular health. 

foods with hidden sugar
Overusing tomato sauce for a long time can cause certain health problems like diabetes and obesity! Image courtesy: Shutterstock
4. Barbecue sauce

Isn’t barbeque sauce your most favourite dip? But ladies, it has sugar in it! A mere two tables of barbecue sauce has 100 calories, and this can affect your heart drastically. 

5. Chocolate milk

Using cocoa and sugar can make milk a sugary drink. However, milk is a nutritious drink packed with beneficial nutrients,so enjoy it as it is. 

6. Fruit juice

If you think fruit juice is healthy for you, let’s break your bubble. Well, the reason fruit juice is unhealthy is because of large quantities of sugar. Without even realising, you consume a large amount of sugar quickly. 

7. Granola

Granolas can be a significant source of sugars. Many people start their day with granola, without knowing that it is high in calories and added sugar. And this can harm your health, so be careful and choose products with whole ingredients like raisins, seeds, and nuts that are high in fibre and protein. 

8. Bread

Bread is a staple in Indian breakfast; it may not taste sweet but is filled with sugar. 100 gms of white bread contains around five grams of sugar. Also, processed brown bread, which is claimed to be healthier, can sometimes contain the same amount of sugar like white bread

foods with hidden sugar
Bread can aid your weight loss endeavours. You just need to choose the right one. Image courtesy: Shutterstock
9. Flavored coffee

Flavored coffee shots have hidden sugar. Yes, these drinks contain as much as 45 grams of sugar, which is a LOT!

10. Protein bars

Protein bars that are available in the market are mixed with added sugar to make them taste better. It is not just you, but there are many people around who aren’t aware of the fact that protein bars are high in calories and added sugar. But if you’re making protein bars at home, you can control the sugar content. 

So people, try to cut out all these sources of hidden sugar from your diet!

Everyday Foods With High Sugar Content

Everyday Foods With High Sugar Counts

Sugar has made its way into many staple food items, such that average Americans consume far more sugar than they realize. The U.S. Dietary Guidelines caps sugar at 10% of daily calories–which amounts to about 25 grams for 2,000 calorie/day diet, That’s still too much for people struggling to lose weight or fight other nutrition-related diseases, such as diabetes or heart disease.

Hidden Sugars in Everyday Foods

Of course sugar is used to make foods sweet, but ever since officials started recommending a low-fat diet, starting in 1970, food manufacturers have been adding sugar and other carbohydrates to foods to replace the fat. Since fat conveys both flavor and texture, removing fat from food made it relatively tasteless. Thus, for many food items, sugar was the answer. It can improve taste and enhance flavor. of foods, Fat free milk is wan and unappealing. But fat-free milk laden with chocolate and sugar tastes pretty good! Hence, as fat was engineered out of the diet, generations of Americans were weaned to the taste of extra-sweet sugary foods instead.

Hidden sugar in everyday foods chart
Grams of sugar content common foods graph

Many of these foods contain a staggering amount of sugar in a single serving, more than an entire day’s “allowable” amount of sugar, according to the U.S. Dietary Guidelines.

Sweetened applesauce, for example, has 36 grams of sugar, vastly exceeding the daily sugar limit for women and children. Meanwhile, a cup of OJ contains 21 grams of sugar.

Consider, also, bread. The average slice of white bread contains around 3 grams of sugar. Some of this sugar content is formed naturally in the baking process, but sugar is also added for additional browning. Thus, one sandwich has a least 6 grams of sugar, and that doesn’t count the sugar found in jam and most peanut butters.

Even fruit, with its natural sugars, can add up. Berries tend to have the lowest sugar content, while Dole mixed cherry fruit cup contains 18 grams per cup.

What Can Be Done About Excess Sugar?

Sugar, like all carbohydrates, stimulates the pancreas to produce insulin, and insulin is highly effective at storing sugar in your fat cells.

Over the past few years, public health agencies have increasingly begun to warn the public about the dangers of sugar and its role in obesity and diabetes. However, sometimes those efforts send mixed messages.

For instance, this infographic by the American Heart Association appears to warns people away from sugar while paradoxically looking like a mouth-watering invite to a old-fashioned sweet store. The “not so” warning tucked in before the swooping ”Sugar is Sweet” headline could easily be missed. And while some good points are made, such as the suggestion to drink sugar-free beverages rather than than the sweetened kind, the recommendation to “add fresh or dried fruit to oatmeal or cereal” is misguided. The sugars in fruit, oatmeal and cereal will spike your blood sugar just as much as “added” sugars in a soda. Your body doesn’t know the difference. Thus, if you want to combat obesity, diabetes and other metabolic diseases, it’s better to stay away from sugars altogether, added or natural.

3 Ways to Spot Added Sugar in Your Food

Find and reduce sugar and other sweeteners to lose weight and feel better

person spooning sugar into coffee
Tetra images / Getty Images

Added sugars are a source of useless calories. Naturally occurring sugars, like those in fruit and milk, usually come packaged with other nutrients. But added sugar contributes calories and nothing else. If you’re trying to lose weight, avoiding foods with added sugars is important. 

3 Places to Find Added Sugar

1. The sugar bowl: Believe it or not, you might be the most common source of added sugar in your food. Sometimes we mindlessly add sugar to our food without paying attention. For example, how often do you add sugar to foods like cereal, coffee, cinnamon toast, or fresh fruit simply out of habit?

The first step to finding and eliminating extra sugar in your diet is to become aware of the spoonfuls we add at home.

To do this, make the bowl harder to reach. It will give you a moment to think twice about your choice to add sweetener to your food.

The calories in sugar can add up in a hurry, so you should be thoughtful if you are going to use it.

2. The nutrition label: The next place to find sugar is in the processed foods you eat. Many processed products, even those that you’d never suspect, contain sugar. For example, many savory foods like peanut butter contain sugar, and even some commercially produced salsas and ketchups contain the sweetener as well. 

To find out if your food contains sugar, start by checking the Nutrition Facts label. You’ll see a row halfway down the label that provides the total number of sugar grams in each serving of the product. The next line below that lists the grams of added sugar and the percentage of the daily value per serving.

But these numbers can be deceiving. First, the grams listed is for one serving of the food product. Do you know the difference between portion size and serving size? 

Make sure that if your portion is bigger than one serving, you multiply the grams of sugar times the number of servings you eat.

Second, the daily value listed on the label is based on the U.S.D.A. Dietary Guidelines’ recommendation of up to 50 grams of added sugar for a 2,000-calorie diet. If your daily calorie needs are more or less than that number, you’ll need to calculate your added sugar limit.

Here’s how: The Guidelines recommend that people consume no more than 10% of their daily calories from added sugar. Each gram of sugar has 4 calories. So divide your daily calorie needs by 40 to get the number of grams of sugar—for example, 1,600 calories divided by 40 equals 40 grams of sugar.

3. The ingredients list: Finding hidden sugars in the ingredients list takes keen detective skills. Unfortunately, very few food manufacturers call sugar by that name on the label. They often use other terms that are harder to decode.

One rule of thumb is to look for any word ending in “ose.” Those are most likely sugars. These are some other terms that manufacturers might use to describe the sugar that has been added to a product.

  • Agave nectar
  • Brown sugar
  • Cane crystals
  • Cane sugar
  • Corn sweetener
  • Corn syrup
  • Crystalline fructose
  • Dextrose
  • Evaporated cane juice
  • Fructose
  • Fruit juice concentrates
  • Glucose
  • High-fructose corn syrup
  • Honey
  • Invert sugar
  • Lactose
  • Maltose
  • Malt syrup
  • Molasses
  • Raw sugar
  • Sucrose
  • Sugar
  • Syrup

If you see one of these names listed, then the product contains added sugar. If the sugar is listed as one of the first ingredients, then it is a primary ingredient.

What If I Can’t Give Up Sugar?

So how do you know if you have a problem with sugar? There are a few common signs and symptoms of sugar addiction. One of them is having trouble reducing sweetened food products from your diet.

But if you find that you have a bad sugar habit, don’t panic. There are simple ways to get added sugar out of your diet and live a low-sugar life.

And it’s worth the effort! Without added sugar, you can learn to enhance your enjoyment of food. And chances are good that reducing your sugar intake will mean reducing your total calorie intake. Then, results on the scale are sure to follow. 

Leave a Reply

Your email address will not be published.

Like
Close
TheSuperHealthyFood © Copyright 2022. All rights reserved.
Close