Do you have a Code?
We all know the consequences of eating too much sugar. The list goes on, from diabetes, to weight gain to even depression. A lot of you out there have already taken a step in the right direction by cutting out some extremely sugary foods like soda and processed sweets. But many other foods that we eat or drink regularly that we may not think of as high in sugar, indeed are! Lets go over a few…
Dried Fruit
Although thought of as a relatively healthy snack, you should watch how much and what kinds of dried fruit you eat. Many brands pack extra sugar for flavor, because some fruits are naturally not sweet (like cranberries). Look for unsweetened or reduced sugar varieties instead.
Cereal
This is another seemingly healthy food, if only consumed in small amounts or certain kinds. One serving of cereal can contain around 4 to 5 tablespoons of sugar! That is crazy! Whenever possible, check out the nutrition facts and opt for a variety that is low in sugar and natural, as many cereals also have unhealthy preservatives and coloring agents.
Pre-Packaged Oatmeal
Avoid the flavorful single serving oatmeal at all costs! Many of them that come with the flavor added, like “Maple Sugar” or “Apple Cinnamon” contain a very high amount of sugar, up to 14 grams in some types. Oatmeal is a very healthy and wholesome option for breakfast, but only if you keep it light and natural, with original oatmeal and very small amounts of anything sweet (ex. brown sugar or maple syrup). Try adding some fruit like blueberries instead.
Spaghetti Sauce
Yes, weird right? Many brands of spaghetti sauce come packed with sugar to offset the tartness of the tomatoes and improve the taste. We expected only to find a little sugar per serving, but instead noticed most brands carry about 2 teaspoons of sugar per serving… and you know you don’t just have a single serving of this good stuff! Try making your own sauce instead! It is easy, more flavorful, and you can control the amount of sugar in it!
Sports Drinks
So you’re at the gym, you’ve just had a great fat-burning workout, and you reach in your bag or go to the vending machine and grab a fruity sports drink…. NO! DON’T DO IT! You’ve basically just undone all of the workout! Did you know a 12 ounce serving of Gatorade packs about 21 grams of sugar? We’re not saying they’re not good for you, we’re just saying to drink in moderation.
Ketchup
That sweet/savory goodness next to your fries (why are you eating fries to begin with, hmm?) comes packed with sugar, among other things. One tablespoon of ketchup contains about 1 teaspoon of sugar, plus a good amount of sodium. So, again, eat in moderation!
Energy Bars
Oh man, we’re not even sure where to start bashing some of the more conventional energy bars out there. Sure, they give your workout an extra jolt and provide the needed protein, but they come LOADED with fat and sugar as well. Some varieties list as much as 20 grams of sugar for just one bar. We say, avoid these. Or, if you must – make your own! It is super easy and way more delicious than any store bought kind out there.
Get an all natural, whole food protein bar instead. Click here.
Fruit Smoothies
You thought we’d forget these? How could we!? These delicious (and often times nutritious) unfortunately contain a large amount of sugar. What do you think makes them taste extra yummy? The problem is, most smoothie shops use frozen fruit or sherbet that have sugar added to them. As a result, some smoothies can contain up to 60 grams of sugar per a 16 oz cup!! That is a crazy amount of sugar to be ingesting in just a couple of minutes, so when it comes to smoothie shops… proceed with caution.
Frozen Meals
Even though frozen meals may taste savory to you, these often times come packed with sugar, especially those with sauces or gravy. This is even the case for the seemingly “healthy” frozen meals, like those made by Kashi or Lean Cuisine. Check the nutrition facts before picking up a few of these easy meals.
Canned Baked Beans
These are another usually savory dish that may contain a lot of added sugar.Ever wonder where they get their slightly sweet and delicious barbecue taste? A serving of most brands of baked beans contains about 3 teaspoons of sugar, so just watch how much you serve yourself. We don’t want to limit you from eating them, since they do contain a healthy dose of vitamins and proteins.
So there you have it! Ten (out of many more) common foods that are high in sugar and should be eaten in moderation. It is always advisable to check nutrition labels to make sure what you are eating, even if seemingly healthy, is going against any diet plans you may have. At Bodysite.com we have a 30 day meal plan that will get you well on your way your weight goals, check it out in our library of Fitness Plans and Workout Programs.
{ 4 comments… read them below or add one }
This is a great article. What I like best about it is that you’ve included seemingly healthy choices like the fruit smoothies. A while back I used to work at a gym where the protein shakes were made with fruit concentrates and canned fruit. They tasted great but according to my estimates also packed an average of 500 calories and God only knows how much sugar. So, essentially, without knowing it, many of the people purchasing these protein shakes were ruining their workout results. This is why I make all of my fruit smoothies at home where I know exactly what’s going into them.
That is a great idea. We make all of our smoothies at home too. You’re so right. At the “smoothie bar” God only knows what you’re getting but I’m sure it’s a lot of sugar!
How about yogurt? I usually have a yogurt as a late morning snack. Usually a Greek yogurt of some sort, but just noticed it had 23 g of sugar! I usually eat fruit flavored yogurts, such as strawberry, blueberry, etc. I guess that’s why the sugar is high.
Marisa, stick to the greek yogurts that have the fruit and just eat the plain part with only a dab or two of the fruit. If you really like the fruit, make this a treat you have right after a workout, when your body will use the sugar. Otherwise, you’ll just convert the sugar to fat.