15 foods that have more added sugars than you think
15 foods that have more added sugars than you think
Avoiding the consumption of added sugars is not just about keeping the sugar bowl away from the table. We bring you a list of foods that are more harmful to your health than you think.
The list of foods that contain added sugars:
How many times you have one of these bars as a mid-morning or afternoon snack?
They seem like a healthy alternative to buns or cakes, but a 30g bar can contain up to 3 teaspoons of sugar.
When you go to make the purchase, do not choose those that are sold as light or low-fat products, because they are usually high in added sugars. That’s why they taste so good!
They are called salty and their flavor does not have to deceive us, since they are made with refined flours and a variety of sugary additives.
Consequently, with only two pieces we can be taking up to 5 g of added sugars.
If you want to take them as a snack because of their crunchy texture, try substituting them for crunchy fruit, such as apple, dried fruit, or carrot sticks.
It is also conceived as a healthy alternative for those lactose intolerant or vegetarians, but the truth is that added sugars are added to improve their flavor.
In the end, a glass can hold up to 20 g.
Condensed almond milk to dilute in water is the richest in added sugars, so try to choose well and look for milk where the proportion of sugar does not exceed 4 g.
Fresh cheese mousses or flavored, skimmed with fruit or sweetened yogurts can reach the equivalent of 5 teaspoons of added sugars.
Serving size is also important – don’t exceed 125g.
However, the best option is semi-skimmed plain yogurt without added sugars.
We know its flavor is almost addictive and that it is a very popular dish, but chicken with teriyaki sauce is made for the most part with sugar – each tablespoon of this thick soy sauce, vinegar, liquor, and sugar adds 16 calories.
As a healthier alternative, you can prepare your marinade by cooking ginger and garlic in tamari, a sauce similar to soy but with more iron and carbohydrates.
Most of the packaged juices that we find in supermarkets concentrate the sugar because the fiber is discarded.
In addition, manufacturers can add more to correct acidic flavors, so you can find up to 5 teaspoons of sugar for each glass of these juices.
Above all, avoid nectars because they can contain up to 20% added sugars.
We know that milk chocolate is very rich in added sugars, but so is black chocolate if it stays in 60% cocoa or we go overboard with the dose (50 g provides 250 calories).
Choose chocolate with more than 70% cocoa and do not take more than 30 g a week. As an alternative to quench the craving when you have a craving for chocolate, eat a banana.
What is sold in supermarkets as balsamic or balsamic vinegar is actually a mixture of wine vinegar, must concentrate, liquid caramel, food coloring, and stabilizers.
The result: 15 grams of sugar in 100 milliliters! If you want real balsamic vinegar, it must put “traditional” on the label. And use it with an eyedropper.
Isn’t it true that the cereal container says you have 30 g for breakfast? This serving already contains 8 g of added sugars.
Almost no one is limited to taking 30 g and most consume more than double.
Choose a healthier option, like fine rolled oats.
We know that it is a very frequent resource for Friday and weekend dinners, but it can represent an added load of sugar (up to 8 g for each 100 g serving) if it has ingredients such as sweet dough, caramelized onion, goat cheese, pineapple or salsa.
The best thing is that you make it yourself at home with fresh and natural ingredients.
Fruits in syrup
If you take the pineapple or peach together with the syrup, with a serving you eat about 40 g of added sugars, which is about 200 calories.
Try to take this type of fruit very occasionally and drain the syrup to consume only the fruit as dry as possible.
And if you don’t like the sour taste of this one, you can try baking pears or apples.
They are an amazing source of hidden sugar.
Those sandwiches packed with chicken, lettuce, and some sauce can contain 15 to 20 g of added sugars, about 3 or 4 teaspoons.
Make a healthy sandwich using whole wheat bread, healthy fat like olive oil or avocado, and protein like turkey breast, tuna, sardines, or ham.
Commercial sauces such as ketchup, caesar sauce, or chutneys with fruit and sweet and sour preparations can contain up to 25 g of added sugars per 100 g of product.
So make your own sauce! Chop vegetables such as onion, carrot, pumpkin, and tomato, and fry them in olive oil with a pinch of salt and a little cornstarch.
Did you know that a slice of white bread contains 1 to 5 g of simple sugars? Although many of us use whole wheat bread as an alternative, this presentation does not improve much either.
In general, sliced bread, in addition to added sugars, contains fats, so it is better to consume the common loaf.
The ideal alternative is whole-grain crackers, which do not provide a single gram of added sugar.
These drinks provide energy based on caffeine and taurine but are mostly based on sugar.
In a 50 ml can you can find up to 30 g of sugar.
Ideally, you should avoid these types of drinks and sodas and prepare your own energizing infusion.
Cut ginger into slices and add it to a saucepan of boiling water. Add a teaspoon of honey to naturally sweeten it.
One of the biggest mistakes we make when we set out to start taking care of ourselves or going on a diet is to focus only on the calories in food.
But the truth is that the sugars that are added to improve their flavor are a fact that we also have to watch out for when making the purchase. For example, most of those sold as ” low-fat ” or “light” foods are usually high in added sugars.
The recommendation that the WHO gives us is to take a maximum of 25 grams of sugar a day, equivalent to about five teaspoons.
That does not mean that if we do not add a spoonful of sugar to the coffee we are already doing it well.
There are many foods that contain the equivalent of up to 4 tablespoons of sugar on their own, and you probably didn’t know!
The difference between added sugars and natural sugars?
The American Heart Association indicates that there are two types of sugars in our diet: natural and added.
They are necessary for any diet so that our body has the necessary energy to function.
They come in the form of carbohydrates and you can find in all foods of plant origin and milk: fruits, vegetables, potatoes, and rice are some of those that provide the necessary sugar to our body.
They are the concentrated or refined sugars that people add to many foods to improve their taste.
.This type of sugar is what we have to try to avoid.
The problem is that it is not only a matter of whether we add sugar to our coffee or not but there are many foods that have added sugars and that make us consume more than we think throughout the day.
This is very dangerous since a diet high in added sugars can lead to diabetes or obesity.
How to identify the added sugars?
Sometimes the nutritional information does not indicate the amount of sugar that food has, so we have to look at the list of ingredients to detect them.
Dextrose, maltose, high fructose corn syrup or syrup, maple syrup or syrup, fructose, sucrose, maltodextrin, cane syrup, fruit juice concentrate, sucrose, or Cane juice are components that we have to try to avoid.