SUGAR SUGAR SUGAR!
Natural sugars, sweetners, alternative sugars, processed, non-processed
Here is the Ultimate Truth Sugar Guide to clear up the confusion
We all enjoy having something sweet to eat, but did you realize how much sugar is in the foods we eat everyday? The average person consumes 130 pounds of sugar a year! The American Heart Association recommends consuming no more than 25 grams (women), 38 grams (men) of sugar/sweetner per day. We usually know when we are eating a dessert that we are consuming sugar, like a candy bar, but you might be surprised what other foods you are eating that have a very high sugar content. Listed below in the sugar guide, is some of the highest sugar content foods that we consume regularly without realizing how much sugar is being digested!
Sugar Grams in Everyday Foods
Candy Bar: 1 bar 36 grams
Raisins: 1/2 c. 43 grams
Fruited Yogurt(depending on brand): 8 oz. 20 -43 grams
Cola/Sprite: 12 oz. can 33 grams
Grape juice: 1 c. 35 grams
Canned soups: 1.5 c. up to 15 grams
Salad dressing: 1 T. (many people use a couple for a salad) 4 grams
Tomato Sauce: 1/2 c. 12 grams
Granola/Protein Bars: 1 bar 9-12 grams
Sugar alternatives that actually have some nutrituous benefits.
🔆Remember moderation is important when consuming any type of sweetners!
Maple Syrup (pure): 52 cal. T. the darker the color the more flavor & antioxidants
Nutrients – calcium, iron, magnesium, potassium, zinc, thiamin, niacin, B6
Uses – beverages like coffee (iced or hot), vinegarette dressings, oatmeal, pancakes
Honey (pure,raw): 64 cal. T. the darker the more flavor
Nutrients – flavonoids, antioxidants, anti-bacterial,
Uses – unflavored Greek yogurt, hot beverages, oatmeal
Molasses: 58 cal. T. the darker the more nutrient dense
Nutrients – potassium, calcium, iron, antioxidants, magnesium, B6
Uses – BBQ sauces, chili, baked beans
Stevia: 0 cal. but it is a processed item that can cause stomach distress in some people
Nutrients (stevia leaf) – calcium, potassium, magnesium, zinc, Vit A
Uses – beverages, smoothies, salad dressings, baking
Coconut Palm Sugar: 45 cal. 1 T. unrefined retains the nutrients
Nutrients – potassium, zinc, iron, calcium, polyphenols
Uses – sprinkle on fruits, coffee, Greek yogurt
🔆Don’t let sugars destroy your path to a healthy lifestyle, always look for ways to minimize the sugars in your foods and seek ways to swap in these more nutritious alternatives!
Christie, “Your Personal Trainer to help you Get Fit & Stay Fit”