The Hidden Sugars You're Eating, and How to Lower Them

Did you know that according to the New York Times, the average American consumes a quarter to a half pound of sugar EVERY day! You already know the negatives of sugar, but did you know that excess sugar actually contributes to inflammation in your body? Unfortunately, as food becomes more processed, many "healthy" food items become or remain loaded with sugar, to keep you happy and buying them.

The first item is anything low-fat. When manufacturers began mass-producing low-fat or fat-free items, they made up for the flavor that fat added, by adding more sugar. This is why low-fat and fat-free items contain sugar as the second to third ingredient and are higher in sugar levels per serving. This is especially true for baked foods, like cookies, cakes, pies, etc. In this instance, the high-fat item is probably healthier for you, or should be avoided altogether.

Another guilty party is bottled marinades, barbecue sauces, and bottled tomato products. Be careful, because even organic products usually contain added sugar. Also, the first ingredient in marinades is usually corn syrup, because these sauces are used for cooking low-fat proteins, i.e. barbecuing. Even regular ketchup provides 1 teaspoon of sugar for every ONE TABLESPOON. That's 1/3 sugar! The same is usually true for beef jerky in the store, especially teriyaki or barbecue flavors. You can avoid this by reading labels, buying low-sugar condiments, making your own marinades, and cooking homemade bbq and pasta sauces.

Another common misconception is that yogurt, full of active cultures and probiotics, is extremely healthy. This isn't always true, since a 6 ounce fruit-flavored yogurt contains up to 7 teaspoons of added sugar, or about 30 grams, in addition to the natural lactose. This sugar actually acts as an anti-nutrient, preventing your body from properly using the essential vitamins and minerals from the yogurt. To supplement your calcium and protein, but avoid this, buy plain yogurt and sweeten with fresh fruit or low-sugar preserves.

Even starting your day with flavored oatmeal or whole grain cereals, like granola or raisin brain, has enough hidden sugar to equal or outweigh regular sweetened cereals. A healthy cereal or oatmeal should have less than 5 grams of sugar per serving. This usually means going with plain or low-sugar oatmeal. If you really need cereal, another healthier option is Ezekiel 4:9 cereal, with fresh, sliced fruit added.

For non-dairy milk drinkers, be careful that your "healthy" non-dairy milk isn't high in added sugar. Because, even many "Original" flavors contain sugar or artificial sweeteners.

Speaking of grains though, most whole wheat bread, which is healthier than white bread, literally contains sugar! Many of these brands even advertise "No High-Fructose Corn-Syrup"! Even its close cousin, the deliciously, salty pretzel, often contains more sugar than salt. :( The healthiest option, of course, is to cut out all cereals and breads, but it's a process, right? :)

Even something as insanely healthy as salad, can be ruined by the salad dressing you put on it. Many dressings, especially low-fat or fat-free, are loaded with corn or other syrups, as the second ingredient, especially Thousand Island, French, and Honey Mustard. Even standard balsamic vinaigrette contains 5 grams of added sugar, per 2 TBS, from cornstarch. When eating out, keep in mind that special sauce recipes and meat glazes usually contain high sugar amounts. It's healthiest to stick with baked, broiled, or grilled meat and vegetable items. For dressings or sauces, request or make your own dressing with vinegar, olive oil, lemon juice, and your favorite herbs. This will taste great and also improve your metabolism and digestion.

Another fatal mistake is including protein and granola bars, with healthy nuts and seeds, in your health-focused diet. These are usually loaded with honey, organic agave, date sugar, brown sugar, or evaporated cane sugar/syrup. All of these are just sneaky, healthy-sounding sugars, hiding in your health foods. Just one bar can add 20 grams of sugar to your daily sugar intake. Your best choice, for that added protein and fiber, is some fruit, organic sugar-free beef or turkey jerky, a low-sugar nut butter or milk, or some naturally low-sugar and grain-free Jah Manna NotBread. ;) Remember, MANY nut butters contain added sugars, and the oil that your nuts are roasted in matters, so read those labels!

For most healthy diets, fruit juices and green juices (which usually have a fruit juice base) have become a cornerstone part of the diet. But, with the sugar content being 20-30 grams per cup, it stimulates inflammation, depleting your body of more vitamin C than it provides. A healthier option is making your own lemonade, with filtered water, fresh or bottled lemon juice, and stevia. Also, avoid dried fruits, which can contain 6 teaspoons of sugar per 1/4 cup, and eat fresh fruits. This provides you with more antioxidants, enzymes, and fiber.

In the same way, smoothies are seen as an extremely healthy lunch. But, most conventional smoothies contain 40-80 grams of sugar, from added sugar and the natural fruit sugars. A healthier option is homemade smoothies, made with fruits, coconut milk and oil, bone broth protein, and avocado, to keep you full.

Feel overwhelmed yet? Don't be! Becoming aware of what's in the food you thought was awesome, is the first step toward healthier eating habits. Too much sugar leads to weight gain, insulin resistance, leaky gut syndrome, neurological damage, joint pain, and auto-immune conditions. Often, there are healthier alternatives to these unhealthy health foods, you just need to read the nutrition label. In the end, your hard work will lead to immense health benefits and your body will thank you. Happy sugar-free eating!

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