Sugar is found in just about everything! It is so hard to pick up any packaged food items and not see some form of hidden sugar listed in the ingredient list. Sugar is also in foods you would never suspect…
- salad dressing,
- pasta sauce,
- ketchup, and
- protein powder.
You name it; chances are there is added sugar. Not only that, sugar can be listed on an ingredient list many different ways, so finding the hidden sources can be a bit tricky and can require you to do some detective work.
To help you start to remove some of the top hidden sources of sugar from your diet, here are three of the top offenders you may not know to contain sugar at all and some alternatives you can use instead of these sugary foods.
1. Make Your Own Salad Dressing. Who would have though salad dressing would be a source of hidden sugar? This can be a big issue because you may think you are doing something great for your health by enjoying a salad, but what you put on your salad matters. Sadly, some salad dressing contains upwards of five grams of added sugar, so skip the sugar and make your own!
You can make your delicious homemade dressing using olive oil, balsamic vinegar, and your favorite herbs and spices.
2. Stop Eating Flavored Yogurt. Flavored yogurt can contain an average of 10 grams of added sugar! That is a lot of sugar in just one small container of yogurt. For a healthier choice, try enjoying plain unsweetened Greek yogurt, and sweetening it yourself with fresh berries and a drizzle of raw honey.
3. Swap Juice with Fruit-Infused Water. Juice is a notorious source of added sugar but is something many people enjoy as a regular part of their diet. Instead of any sweetened beverage, make refreshing fruit-infused water with fresh cucumbers and raspberries, and use sparkling water for an added kick.
The bottom line; sugar is in almost every packaged food item, but with a few food swaps, you can be well on your way to reducing the total amount of sugar in your diet.
In addition to eliminating these foods and choosing healthier options, you will also want to watch out for ingredients ending in “ose” as these too are sugars. Natural sweeteners like honey and pure maple syrup are okay, but these should be enjoyed in moderation as well.
Try making these sugar swaps to remove the hidden sources of sugar, and be mindful of the ingredients in every food you eat. Taking these small but essential steps will lead to lasting changes in your diet and overall health.
Anupam Ghose, a physician by training, was diagnosed with Type 2 Diabetes Mellitus (T2DM) in 2017. After the diagnosis of T2DM, he followed a low carbohydrate high fat diet and reversed his T2DM within a year. Now he has one main goal in life and that is to make people understand that the conventional method of treating T2DM is not beneficial. Type 2 diabetes is reversible and the best way to reverse T2DM is through diet and lifestyle modifications. He now decided to help people with type 2 diabetes by offering online coaching to reverse their diabetes.