Oh sugar – why must you taste so good? The sweet taste of sugar makes us want to eat more. This can lead to weight gain. In addition, sugary foods contribute to tooth decay and other health problems, plus they are low in nutrients. What a letdown!
We all know that junk foods like cake, candy, ice cream, and cookies are high in sugar. However, there are healthy foods and drinks that are surprising sources. Let’s uncover where sugar is hiding, and find low sugar solutions that will help you eat well and spend less.
We all know that junk foods like cake, candy, ice cream, and cookies are high in sugar. However, there are healthy foods and drinks that are surprising sources. Let’s uncover where sugar is hiding, and find low sugar solutions that will help you eat well and spend less.
1 teaspoon of sugar is the same as 1 packet. They both have around 4 grams of sugar. Thinking about packets or teaspoons is a good way to visualize how much sugar you are getting. Most of us eat much more than we realize. See "Added Sugar" for a printable guide.
#1 - Fruit Juice
It’s made from fruit so it seems healthy. While it does have vitamins, even 100% fruit juice is high in sugar. How much are we talking? One cup of orange juice contains a whopping 26 grams of sugar – that’s almost 7 packets (teaspoons) of sugar!
The Low Sugar Solution: Eating a piece of fruit is a much better choice than drinking the juice because you also get filling fiber. If you love juice, try to limit yourself (and your kids) to ½ cup per day. If you love fruity flavors, try unsweetened flavored waters and seltzer, or add a squeeze of lemon or lime to your water. For even more tasty suggestions see: “5 Simple Drinks”
The Low Sugar Solution: Eating a piece of fruit is a much better choice than drinking the juice because you also get filling fiber. If you love juice, try to limit yourself (and your kids) to ½ cup per day. If you love fruity flavors, try unsweetened flavored waters and seltzer, or add a squeeze of lemon or lime to your water. For even more tasty suggestions see: “5 Simple Drinks”
#2 - Sweetened Drinks
Juice is not the worst offender when it comes to sugary drinks. Most sweetened drinks we buy have way too much sugar – much more than you would ever add yourself. Here are some scary examples:
The Low Sugar Solution: Make water your first choice for drinks. You can also buy and order drinks plain (i.e. black coffee, plain milk, and unsweetened tea). If you are craving sweet, add the sweetener yourself and taste as you go. Aim for just a few teaspoons (packets) of sugar or honey to start, and try to reduce your intake over time while your taste buds adjust. To flavor milk, add chopped fruit and blend into a fruit smoothie. Or, use 100% cocoa powder instead of chocolate syrup or drink mixes to make a healthier chocolate milk.
- Bottled Coffee Drink : 9 1/2 ounce bottle = 124 grams of sugar = 31 packets
- Soft Drinks / Soda: 20 ounce bottle = 65 grams sugar = 16 packets
- Flavored Milk: 16 ounce Chocolate Milk = 54 grams sugar = 13 ½ packets
- Bottled Iced Tea: 16 ounce bottle = 48 grams sugar = 12 packets
- Sports Drinks: 16 ounce bottle = 28 grams sugar = 7 packets
The Low Sugar Solution: Make water your first choice for drinks. You can also buy and order drinks plain (i.e. black coffee, plain milk, and unsweetened tea). If you are craving sweet, add the sweetener yourself and taste as you go. Aim for just a few teaspoons (packets) of sugar or honey to start, and try to reduce your intake over time while your taste buds adjust. To flavor milk, add chopped fruit and blend into a fruit smoothie. Or, use 100% cocoa powder instead of chocolate syrup or drink mixes to make a healthier chocolate milk.
#3 - Flavored, Sweetened Yogurt
Like fruit, milk and other dairy products have natural sugars. As a result, when dairy products like yogurt are flavored and sweetened the sugar content skyrockets. For example, a small container (6 ounces) of strawberry yogurt has 28 grams of sugar, which is like adding 7 teaspoons of sugar.
The Low Sugar Solution: Buying plain yogurt and adding fresh fruit such as ¼ cup of strawberries will help you save over 4 teaspoons of sugar, bringing your total down to just 10 grams! If you desire more sweetness, add a drizzle of fruit preserves or honey, or a sprinkle of brown sugar. Add vanilla extract or cinnamon for even more flavor without adding sugar.
The Low Sugar Solution: Buying plain yogurt and adding fresh fruit such as ¼ cup of strawberries will help you save over 4 teaspoons of sugar, bringing your total down to just 10 grams! If you desire more sweetness, add a drizzle of fruit preserves or honey, or a sprinkle of brown sugar. Add vanilla extract or cinnamon for even more flavor without adding sugar.
#4 - Sauces
One of the most shocking places that sugar shows up is in condiments and sauces that don’t even taste that sweet. Here’s the lowdown on the sugar content found in some popular brands:
The Low Sugar Solution: Read food labels, paying close attention to “Added Sugar”, and choose brands that are the lowest in sugar. Perk up foods with herbs and spices like garlic, onion powder, and oregano, which are naturally sugar free. Use vinegar for dipping fries or fish sticks. Vinegar is also a great way to thin out ketchup or barbecue sauce so you can use less. Try other condiments like mustard, salsa, hummus, or tahini, which add flavor without a lot of sugar.
- Barbecue Sauce: 2 Tbs = 15 grams sugar = 3.5 packets
- Spaghetti Sauce: ½ cups = 12 grams sugar = 3 packets
- Ketchup: 2 Tbs = 8 grams sugar = 2 packets
The Low Sugar Solution: Read food labels, paying close attention to “Added Sugar”, and choose brands that are the lowest in sugar. Perk up foods with herbs and spices like garlic, onion powder, and oregano, which are naturally sugar free. Use vinegar for dipping fries or fish sticks. Vinegar is also a great way to thin out ketchup or barbecue sauce so you can use less. Try other condiments like mustard, salsa, hummus, or tahini, which add flavor without a lot of sugar.
The Good News About Reducing Sugar
In addition to saving calories and improving your health, there is another major advantage to lowering sugar intake. You can actually save money too! For instance, ditching a daily 20 ounce bottle of cola will save you $13 dollars AND 1667 calories in just one week! Drinking water, making your own tea or coffee, and buying plain, unsweetened foods like yogurt and milk all add up to savings for your wallet and your waistline.
Find More Tips and Tools for Lowering Your Sugar Intake Below:
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