(Top ten sugary foods)
Sugar adds a delightful sweetness to our food, but consuming too much can have negative health consequences. The American Heart Association recommends a daily limit of added sugar of less than 25 grams for women and 36 grams for men [1]. Being aware of foods high in sugar can help you navigate the supermarket aisles and make informed choices about your diet. Here’s a look at ten common sugary foods to be mindful of:
Soda and Sports Drinks: These beverages are loaded with added sugars, often in the form of high fructose corn syrup. A single can easily exceed your daily recommended sugar intake. Opt for water, sparkling water with a splash of fruit juice, or unsweetened tea or coffee for healthier hydration options.
Desserts: Cakes, cookies, pastries, and ice cream are all delicious treats, but they are also concentrated sources of sugar. Enjoy them occasionally and in moderation. Portion control is key! A small slice of cake or a scoop of ice cream can satisfy your sweet tooth without derailing your healthy eating goals.
Candy: Gummy bears, chocolate bars, and sour candies are all loaded with sugar and offer minimal nutritional value. If you have a sweet craving, try a piece of dark chocolate with a high cacao content (over 70%) for a more antioxidant-rich indulgence. Fruits like dates or dried figs can also provide a natural sweetness and fiber boost.
Fruit Juices: While fruit juices contain vitamins and antioxidants, they can also be high in natural sugars. It’s better to consume whole fruits for the added fiber benefit. Fiber helps slow down the absorption of sugar into the bloodstream, preventing blood sugar spikes and crashes.
Flavored Yogurts: Many flavored yogurts are packed with added sugars and artificial flavors. Opt for plain yogurt and sweeten it yourself with fresh fruit, a drizzle of honey, or a sprinkle of granola for a more nutritious and customizable treat.
Cereal Bars: While marketed as a convenient breakfast or snack, cereal bars can be surprisingly high in sugar and unhealthy fats. Look for bars made with whole grains, nuts, and seeds, and limited added sugar. Reading labels carefully and comparing different brands is key to finding a healthy and satisfying option.
Coffee Drinks: Specialty coffee drinks loaded with syrups and whipped cream can be sugar bombs. Choose black coffee or minimally sweetened options with sugar-free flavorings or a dash of cinnamon or nutmeg for added warmth.
Condiments: BBQ sauce, ketchup, and salad dressings can be hidden sources of sugar. Be mindful of portion sizes and choose sugar-free or low-sugar alternatives when possible. There are many delicious sugar-free options available that still pack a flavorful punch.
Granola: While granola can be a healthy source of fiber and whole grains, some varieties are loaded with added sugars and dried fruits. Read labels carefully and choose options lower in sugar and with whole nuts and seeds for a more balanced nutritional profile.
Pre-sweetened Applesauce: Applesauce is a great fruit snack, but pre-sweetened varieties can be high in added sugar. Opt for unsweetened applesauce and add your own sweetness with a sprinkle of cinnamon, a dollop of nut butter, or a mix of chopped nuts and dried cranberries.
Remember: This list is not exhaustive. It’s important to read food labels and be mindful of sugar content when making food choices. Moderation is key! Enjoy sugary treats occasionally, but focus on a balanced diet rich in fruits, vegetables, and whole grains.
Additional Tips
- Look for products labeled “low sugar” or “no added sugar.” Be aware that some sugar alcohols can have laxative effects, so consume them in moderation.
- Be aware of different sugar names on labels, such as sucrose, fructose, and corn syrup. Manufacturers are required to list ingredients by quantity, with the highest content ingredients listed first.
- Choose whole fruits over fruit juices. Whole fruits provide fiber, vitamins, minerals, and water, making them a more nutritious choice.
- Make your own desserts at home to control sugar content. You can experiment with healthier sweeteners like dates, maple syrup, or monk fruit extract.
By making smart choices, you can satisfy your sweet tooth while maintaining a healthy diet. Remember, a little indulgence can go a long way. Focus on enjoying a variety of nutritious foods and incorporating sugary treats in moderation for a balanced and sustainable approach to healthy eating.
