Foods That Are Healthy But Is High In Sugar
Sugars are a form of carbohydrate found in a variety of foods, including fruits and vegetables. Since the dawn of agriculture and the industrial age consumption of sugar has increased rapidly, leading to an epidemic of obesity and other illnesses. Like carbohydrates excessive consumption of sugars can lead to type II diabetes, and cancer.
With the ease of cheap ready meals and rise of binge drinking culture, it is no surprise that the younger generation are consuming more sugar than ever.
As a guide, it is recommended that women should not consume more than 25 grams of added sugar per day and men’s intake is not recommended to exceed 36 grams. Added sugars are present in processed or prepared foods and natural sugars are those that occur naturally, such as the sugars present in milk and fruits.
No matter what age you are, you must become aware of the hidden added sugar in every day foods to avoid restorative dental work and maintain good oral health. If you are going to be consuming sugary foods, it is best to eat them after meals rather than snacking and grazing all day as this will limit the contact that your teeth has with sugar so your teeth are not under constant attack.
Here are some of the worst offenders for hidden sugar:
GRANOLA
It has been long thought that granola is a healthy option for sugar reduced food. But it would seem that most of the brands are actually as good as the sugary cereal. Some of the available options contain up to 26 g of sugar a cup. So, if you need to reduce your sugar intake, you should replace granola with the protein rich nuts (a serving should be enough).
FRUIT JUICE
Having a fresh fruit and drinking its juice is just not the same, in terms of nutrition and value. Consuming the fresh fruit is a lot better because it contains a lot of fiber. Most of the brands of apple juice have up to 28 g of sugar a cup.
What could go wrong with yogurt? It would seem that is the healthiest and safest choice in terms of sugar amount. But, many of the popular yogurt brands contain a lot more sugar than some junk food, which we are avoiding.
DRIED FRUIT
The analogy that because its fruit, it must be good for me cannot be applied here. Most of the dried fruits actually contain more than 50% sugar. A handful of dried cranberries contains about 26 g of sugar.
SWEET TEA
Tea is almost always considered as a healthy beverage option. But the fact that we are talking about sweet tea should be an indication of the amount of sugar it contains. So make sure you avoid this type and try an unsweetened version for a healthy and balanced diet plan.
SALAD DRESSING
Creamy fat-free or low-fat salad dressing seems like a great alternative when you’re watching your weight, but unfortunately, when fat is removed, it’s almost always replaced with sugar. Some versions can contain as much as 12 grams of sugar in two tablespoons. Make smarter salad dressing choices with these tasty, healthy ideas.
DRIED FRUIT
Of course fruit is a source of natural sugars, but it also provides healthy vitamins, minerals, and fiber. What could be unhealthy about fruit that is dried, cut up, and ready to eat? “This seemingly healthy on-the-go snack can have as much sugar as a candy bar,” says Alysha Coughler, RD, at buildmybodybeautiful.com. Dried fruit is compact, so it’s pretty easy to find yourself at the bottom of an empty bag in no time. “You wouldn’t eat five whole apricots, but it’s easy to eat five dried apricots.” Look for dried fruit with little or no-added sugar. Better yet, use these strategies to eat more fresh fruit.
NON-DAIRY
All cow’s milk has naturally occurring sugar from lactose, but non-dairy milk offerings can be loaded with added sugars. Some varieties of soy milk for example, can contain up to 14 grams of added sugar. If you’re trying to limit foods high in sugar or have lactose intolerance, look for unsweeted or “light” varieties. Check out the signs your might be lactose tolerant.
SMOOTHIES
Surely, a fruit or veggie smoothie is healthier than a can of soda, right? Not always. “Smoothies are another source of sugar that we sometimes forget about because they’re packed with fruits and other ingredients that benefit our health,” says Cara Harbstreet, MS, RD, LD, of street-smartnutrition.com. But what appears to be a healthy beverage may have sweeteners added to enhance the natural flavor. Some may contain a whopping 60 to 70 grams of sugar, according to Harbstreet! If you’re visiting a smoothie franchise, check online to see the nutrition facts before you place your order. To avoid chugging sugar with your smoothie, try whipping up the drinks yourself at home, using these healthy smoothies trick!
In practical terms you could reach 25g of free sugars with just two to three Jaffa cakes and a cheese and pickle sandwich – not great news if you have a sweet tooth. After all, we are still entitled to eat sugary foods for as long as you are on a healthy diet.
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