Everyone knows you gotta watch out for sugars, but the “sugars” in the supplement facts on the back of products isn’t always very accurate as you have to look out for “syrup (high fructose corn syrup, corn syrup), juice (evaporated cane juice) and words ending in -ose (dextrose, fructose, glucose, sucrose). Honey, agave nectar, molasses and maple syrup count as well.”
This shizz is sneaky, companies!
Here are a few things that might surprise you with their sugar content.
Smoothies
It’s fruit, right? It’s gotta be good for you!
“The number-one source of added sugar in our diet is beverages, and smoothies are loaded with it,” says Sari Greaves, R.D., a spokeswoman for the American Dietetic Association. Jamba Juice’s 24-ounce classic smoothies, for instance, have 70 grams or more of total sugar, most of which is added sugar from juice, sherbet and frozen yogurt.
DEFUSE IT: “At the counter, custom-order your beverage: Ask for whole fruit, little or no juice, lowfat milk or plain yogurt, and ice,” Greaves says.
Such a bummer. Smoothies are delicious, but now we know why!
Lowfat and Fat-Free Salad Dressing
Say it ain’t so!
They often contain sugar in place of fattening oils, and many have 5 g to 7 g per 2-tablespoon serving. That doesn’t sound like a lot, but it adds up. Besides, do you really need sugar with your lettuce?
DEFUSE IT: Bypass dressings that list sugar as one of the first three ingredients. (Annie’s Naturals is a good choice.) Or make your own.
Flavored Yogurt
We’re totally guilty of this, and we suspect that it isn’t much different when you choose the “light” versions as well!
This diet darling can be a nutrition dud: Many brands have more than 25 g sugar per 6-ounce serving. “That amount of yogurt has about 12 grams of sugar from lactose,” says Suzanne Farrell, R.D., of Denver. “Anything above that means there’s extra, typically from preserves—which is basically fruit marinated in sugar—or straight table sugar.”
DEFUSE IT: Reach for plain lowfat yogurt, and stir in chopped fruit or fresh berries, Farrell suggests. You’ll satisfy your sweet tooth and get a dose of fiber and antioxidants.
Pasta Sauce
You probably shouldn’t be eating all that pasta anyway, but if you can’t avoid it, make sure it’s as healthy as possible!
“Recipes for homemade marinara call for a pinch of sugar to add a hint of sweetness to the sauce,” Farrell says, “but commercial varieties can contain a lot more than that—8 grams or more per half cup.”
DEFUSE IT: Check ingredients lists and skip varieties that include extra sugar. (One tomato has 3.2 g sugar, so most sauces will naturally contain some.) Two no-sugar-added options: Classico Tomato & Basil and Lucini Italia Tuscan Marinara Sauce With Roasted Garlic.
Sugar isn’t ALL bad, but like most things it’s all about moderation.
Just look closely at what you’re chowin’ down on and choose better alternative or DIY!
It might be a little extra work, but it’ll be worth it in the end!
[Image via AP Images.]