Did you know that the average American consumes 42.5 teaspoons of sugar a day? That is the truth!
A reasonable amount of daily sugar is between 4-6 teaspoon a day for women and 7-9 teaspoons for men. Studies show that higher sugar consumption increases the risk of high blood sugar, high blood pressure, and high triglycerides levels.
#1 Where else does sugar hide? Hiding Sugar – Look at the labels
The food industry uses different forms and a variety of names so that they hide the fact that they are adding more sugar into the product you buy. All of the following will provide you more sugar and with no nutritional value. Make better choices by looking at the following words representing the fact that sugar was added to the product:
· Fruit Juice Concentrate
· Malt syrup
· Beet sugar
· High-fructose corn syrup (HFCS)
· Evaporated cane juice
#2 – Morning Cereal
Most morning cereals are loaded with hidden sugars. The average amount of sugar per serving is about 8-10 grams which are between 1.5 to 4 teaspoons per 1 cup of cereal. Did you know that instant oatmeal has up to 16 grams of sugar per serving? You want to choose sugar-free, gluten-free and, if possible, organic cereal or old-fashioned oats. Add to it ½ cup of almond milk and sprinkle it with ¼ cup of fresh blueberries or fruit such as mango.
#3 – Drinking Soft Drinks
Would you eat 12.5 teaspoons of sugar?
Do you know how many teaspoons of sugar are in a bottle of cola?
Again, look at the labels. For example, if the product label has 20 grams of sugar, you have to multiply the number of grams (20g) by the number of serving (2.5) to get the total grams of sugar in the product: 20 x 2.5 = 50 grams of sugar
4 grams of sugar equals one teaspoon.
So, we have in this example 12.5 (50/4=12.5) teaspoons of sugar
#4 – Yogurt and Yogurt Drinks
Yogurt is a great source of protein and probiotic. It’s also rich in calcium, Omega-3 fats and the fatty acid conjugated linoleic acid CLA. But if your yogurt is not sugar-free then you could be eating about 20-45 grams of sugar per serving as well as colors, flavors, and additives.
Go with the organic plain yogurt! Add it to any fruit or vegetable and avoid the extra grams of sugar.
#5 – Ketchup, BBQ & Salad Dressing
“It’s organic Ketchup” so what’s wrong with it? Yes, it can be an organic product, although it’s still a processed food with little control on quantities or qualities. Whether you’re eating ketchup, BBQ sauces or salad dressing, the fact is that sugar and preservatives are typically added to these products in large doses. Most ketchup contains about 4 grams of sugar per teaspoon. On 1 hamburger you probably put 3-5 teaspoons of ketchup which equals to 12-20 grams of sugar. Remember, the sugar is added to make us keep buying these products again and again. Make your own tomato sauce or buy a sugar-free solution. There is nothing like slices of juicy fresh tomatoes on a hamburger!
#6 – Dried Fruits
Dried fruit is not as healthy as fresh fruit. Dried fruit contains a lot more sugar per serving and on top of that, it’s too easy to eat too much of it. For instance, a quarter cup of raisins contains 7 teaspoons of sugar. It’s better to eat 1 serving of grapes, to give you nutrients and energy, than to spike your–or your child’s glucose levels with excessive dry fruits.
#7 – Fruit Juice
Yes, fresh organic orange juice in the morning can benefit you. However, in 1 cup of concentrated orange juice, there are about 16 grams of sugar, which is about 4 teaspoons of sugar. In 1 cup of tomato juice, you’ll find 23.2 grams of sugar which equaling to 6 teaspoons of sugar. What about the apple juice young kids tend to drink? In 1 cup of apple juice, there are 20.8 grams of sugar–that’s 5 teaspoons of sugar! These juices also lack fiber (which slows the absorption of sugar) and some of the nutrients found in the whole fruit which gets lost in processing. If you care for juice, at least make it from fresh, organic non-GMO fruits. It’s more tasty and healthy.