By
Beauty Adams
Sugar is a sweet substance that is found naturally in fruits, vegetables, and dairy products. It is also added to many processed foods and drinks to enhance their flavor, texture, or shelf life. While sugar can provide a quick source of energy, consuming too much of it can have negative effects on your health. Excess sugar intake can lead to weight gain, tooth decay, inflammation, insulin resistance, and increased risk of diabetes, heart disease, and some cancers. Therefore, it is important to limit your sugar intake and choose foods that are low in added sugars and high in nutrients. In this blog post, we will share 10 foods that you should avoid or limit to eat less sugar and improve your health.
Sugary drinks are one of the main sources of added sugars in the American diet. These include regular soda, sports drinks, juice, many bottled teas, flavored lattes, and coffee creamers. These drinks can contain up to 10 teaspoons of sugar per serving, which can quickly add up to more than the recommended daily limit of 6 teaspoons for women and 9 teaspoons for men. Sugary drinks can also spike your blood sugar levels and make you feel hungry soon after. To avoid these drinks, opt for plain water, unsweetened tea or coffee, or sparkling water with a splash of lemon or lime.
Breakfast cereals are a convenient and popular choice for many people, but they can also be loaded with added sugars. Some cereals can have more than 3 teaspoons of sugar per serving, and that does not include the sugar you may add from milk, fruit, or honey. Breakfast cereals can also be low in fiber and protein, which are essential for keeping you full and satisfied. To avoid these cereals, look for ones that have less than 5 grams of sugar and at least 3 grams of fiber per serving. You can also make your own oatmeal or granola with whole grains, nuts, seeds, and fresh or dried fruits.
Baked goods such as cakes, cookies, pies, muffins, and pastries are another major source of added sugars in the diet. These foods are often made with refined flour, butter, eggs, and sugar, which can provide a lot of calories but little nutritional value. Baked goods can also contain artificial flavors, colors, preservatives, and trans fats, which can harm your health in other ways. To avoid these foods, limit your intake of them to occasional treats, or make your own healthier versions with whole wheat flour, unsweetened applesauce, mashed bananas, or dates as natural sweeteners.
Candy and chocolate are obvious sources of sugar, as they are mostly made of sugar, corn syrup, and other sweeteners. These foods can have up to 7 teaspoons of sugar per serving, and can also contain artificial colors, flavors, and additives. Candy and chocolate can also damage your teeth and gums, as they can stick to your enamel and cause cavities. To avoid these foods, choose dark chocolate with at least 70% cocoa, which has less sugar and more antioxidants, or opt for fresh or dried fruits, nuts, or seeds as healthier snacks.
Yogurt is a fermented dairy product that can provide protein, calcium, and probiotics, which are beneficial for your gut health. However, not all yogurts are created equal, and some can have a lot of added sugars, especially flavored, fruit, or low-fat varieties. These yogurts can have up to 6 teaspoons of sugar per serving, and can also contain artificial sweeteners, flavors, and colors. To avoid these yogurts, choose plain, unsweetened, or Greek yogurt, which has less sugar and more protein, and add your own fresh or frozen fruits, nuts, seeds, or granola for flavor and crunch.
Sauces and dressings are often used to add flavor and moisture to your meals, but they can also add a lot of sugar to your diet. Some common sauces and dressings that can have high amounts of added sugars are ketchup, barbecue sauce, teriyaki sauce, honey mustard, sweet and sour sauce, and salad dressings. These sauces and dressings can have up to 4 teaspoons of sugar per serving, and can also contain salt, fat, and preservatives. To avoid these sauces and dressings, make your own with vinegar, lemon juice, herbs, spices, or yogurt, or use them sparingly and measure your portions.
Granola bars are often marketed as healthy and convenient snacks, but they can also be high in added sugars, especially those that are coated with chocolate, caramel, or yogurt, or have dried fruits, nuts, or seeds. These granola bars can have up to 3 teaspoons of sugar per serving, and can also be low in fiber and protein, which are essential for keeping you full and satisfied. To avoid these granola bars, look for ones that have less than 5 grams of sugar and at least 3 grams of fiber and protein per serving. You can also make your own granola bars with oats, nuts, seeds, and honey or maple syrup as natural sweeteners.
Frozen meals are convenient and easy to prepare, but they can also be high in added sugars, especially those that are labeled as low-fat, diet, or light. These frozen meals can have up to 5 teaspoons of sugar per serving, and can also contain salt, fat, and preservatives. Frozen meals can also be low in fiber, protein, and vitamins, which are essential for your health and well-being. To avoid these frozen meals, cook your own meals with fresh or frozen vegetables, lean meats, whole grains, and herbs and spices for flavor. You can also freeze your leftovers for later use.
Dried fruits are fruits that have been dehydrated to remove most of their water content. This process can concentrate their natural sugars, making them sweeter and more calorie-dense than fresh fruits. Some dried fruits can also have added sugars, especially those that are candied, glazed, or coated with chocolate or yogurt. These dried fruits can have up to 4 teaspoons of sugar per serving, and can also contain sulfites, which are preservatives that can cause allergic reactions in some people. To avoid these dried fruits, choose fresh or frozen fruits, or look for dried fruits that have no added sugars or sulfites.
Canned fruits are fruits that have been peeled, sliced, and preserved in a can. While canned fruits can be a convenient and affordable way to eat more fruits, they can also be high in added sugars, especially those that are packed in syrup, juice, or water with sugar. These canned fruits can have up to 3 teaspoons of sugar per serving, and can also lose some of their vitamins and antioxidants during the canning process. To avoid these canned fruits, choose fresh or frozen fruits, or look for canned fruits that are packed in water or their own juice with no added sugars.
The American Heart Association recommends limiting your added sugar intake to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (38 grams) per day for men. This does not include the natural sugars found in fruits, vegetables, and dairy products, which are part of a healthy diet.
The best way to tell if a food has added sugars is to read the nutrition facts label and the ingredients list. The nutrition facts label will show you how many grams of sugar are in one serving of the food, but it will not tell you how much of that sugar is added or natural. The ingredients list will show you the sources of sugar in the food, and they are listed in descending order by weight. Some common names for added sugars are sucrose, glucose, fructose, maltose, dextrose, corn syrup, high-fructose corn syrup, honey, molasses, agave nectar, maple syrup, brown sugar, and cane sugar.
Sugar cravings are common and can be triggered by various factors, such as stress, boredom, hunger, or habit. Some strategies to reduce your sugar cravings are:
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