Elle Penner |Posted: 04/30/2014 8:20 am EDT
When it comes to sugar, cupcakes and cookies are obvious diet
derailers. The real saboteurs of healthy eating however are sneaky sources of
the sweet stuff, which in a day of meals and snacks can add up to serious
trouble -- especially if you're among the 25.8 million Americans who suffer
from diabetes. To address the epidemic, uncover 10 foods with added sugar that
may surprise you.
1. Fast-food chicken sandwich
I've seen a lot of sneaky sources of sugar, but I was shocked to
discover that many of the fried chicken sandwiches offered at popular fast food
joints can contain up to 16 grams of the sweet stuff -- that's 4 teaspoons of
sugar per sandwich!
2. Packaged bread
Think you're doing yourself a favor by buying a loaf of honey wheat?
Think again. Bread manufacturers add sugar to retain moisture, add softness and
lend a mild sweetness to their breads. If you're having trouble finding a loaf
without added sugar, keep in mind that ingredients are listed by weight. The
farther down sugar appears on the ingredients list, the less a slice will
contain.
3. Coleslaw
A few varieties of the store-bought coleslaw that I found in my grocery
store contain up to 3.5 teaspoons of sugar per 1 cup serving. The easiest way
to avoid sugar in your slaw is to make the popular cabbage dish at home and
leave the white stuff out -- some recipes for call for sugar, others don't.
Still, if you're short on time, and the only option on the shelf contains
sugar, mix in some additional shredded cabbage and low-fat Greek yogurt to cut
the sugar and fat without losing the creaminess.
4. Tomato sauce
They may not taste overly sweet, but many jarred tomato and sauces are
loaded with sugar. Look at the ingredient lists on some of those jars and you
might even notice corn syrup in your sauce. The worst offenders I've found have
15 grams (nearly 4 teaspoons!) of sugar per half-cup serving. When buying pasta
sauce, look for varieties with no added sugar or ones that contain less than 7
grams per serving. Fresh is always best, so if you have ripe tomatoes on hand,
roast them in the oven to bring out their natural sweetness. Then blend them
with a little water and sautéed garlic to make a delicious homemade sauce.
5. Instant oatmeal
Aside from the oats, sugar is the second most common ingredient in many
of those flavored packets of instant oats. Some contain up to 18 grams of the
sweetener -- more than 4 teaspoons. It's better to buy plain oatmeal and add
fresh fruit or a dollop of honey or maple syrup for a hint of sweetness.
6. Vinaigrette dressing
We typically think of vinaigrette as a lighter, healthier alternative
to high-fat creamy dressings -- but salad eaters beware! The average raspberry
or strawberry vinaigrette rarely contains any real fruit and almost always
contains added sugar. Scan the ingredient list and you might even notice the
one in your fridge is made entirely of vinegar, sugar and oil. In fact, nearly
half of that 2-tablespoon suggested serving could be added sugar.
"Light" and "reduced-fat" dressings also typically contain
sugar, which is added to in place of the removed fat to enhance flavor. When
you're dining out, ask for oil and vinegar instead of a pre-mixed salad topper.
At home, make your own by blending fresh or frozen berries with olive oil,
lemon juice and a drizzle of honey.
7. Greek yogurt
Though higher in protein than traditional yogurts, one small container
of the flavored stuff can contain upwards of 3 teaspoons of added sugar -- that's
after accounting for the natural sugar, also known as lactose, found in all
dairy products. To cut down on added sugars, avoid Greek yogurt with, what I
like to call, "fruit goop." Buy plain Greek yogurt and serve it with
fresh fruit and a drizzle of honey instead.
8. Frozen pizza
Take a peek at the label of your average frozen pizza and you'll most
likely see sugar, corn syrup, or corn syrup solids appear at least twice in the
ingredients list. The sweet stuff can be hidden in the crust, added to the
sauce, and, in some cases, slipped into the processed meat toppings. Some
brands have 6 grams (or 1.5 teaspoons) of sugar per serving -- a very small
serving, at that. If you have the time, homemade pizza will almost always
contain less sugar than the frozen kind. When you're in a hurry, there are
brands of frozen pizza out there that don't add sugar -- or trans fats! -- to
their crust. If the front of the box doesn't call out, "No Added
Sugar," choose the pie with the fewest mentions of sugar or corn syrup in
the list of ingredients.
9. Vitamin-enhanced water
You might think you're sipping something healthy, but those vitamins
are swirling in sugar. One 20-ounce bottle of vitamin-enhanced water has about
32 grams (or 4 teaspoons) of added sugar -- about as much as you'll find in
popular sports drinks, and nearly the same amount as a 12-ounce can of cola.
I've even noticed those vitamin C-boosting packets that can be added to plain
water or smoothies contain about a teaspoon of sugar per packet -- yikes.
10. Non-dairy milks
Alternatives to moo-juice, including soy, rice and almond milk, are
popular among health enthusiasts these days -- but beware, the flavored
varieties are generally sweetened with sugar. Compared to the lactose in dairy
products, which has a relatively low glycemic index, most flavored, non-dairy
milks are chock-full of either cane juice or evaporated cane juice (aka added
sugar), and can cause major spikes in blood sugar. Opt for plain, unflavored
varieties instead.
Source: http://www.huffingtonpost.com/elle-penner/diet-and-nutrition_b_5193611.html?utm_hp_ref=healthy-living
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