Understanding How to Identify and Avoid Hidden Sugars
In today’s ultra-processed world, sugar sneaks into places you’d least expect. From your morning granola to your seemingly innocent salad dressing, hidden sugars can quickly add up, contributing to weight gain, increased risk of chronic disease, and a host of other health issues. If you’re looking to reduce your sugar intake, it’s essential to learn how to spot and avoid these stealthy sweeteners.
Ways to Spot & Avoid Hidden Sugar
Sugar has many different names making it tricky to track. Look for anything with “syrup” (like corn syrup or rice syrup), anything that ends in “ose” ( such as dextrose or maltose), and more straightforward terms like cane sugar. Even natural sources like honey, agave, molasses, and fruit nectars can be culprits of added sugar as well.
Common foods with hidden sugar include:
- Sauces and condiments — Ketchup, barbecue sauce and salad dressings often contain sugars.
- Breads and baked goods — Even savory breads can contain sugar. Choose whole-grain options where you can as these tend to be higher in fiber and lower in sugar.
- Cereals and granolas — Many breakfast cereals are loaded with sugars. Look for ones with high fiber content and minimal added sugars.
- Yogurt — Flavored yogurts can contain significant amounts of added sugar. Choose plain yogurt (or plain Greek yogurt) and add fresh fruit for sweetness.
- Beverages — Your daily coffee specialty drink can include loads of sugar. Soda and energy drinks are also obvious sources, but fruit juices can also be high in sugar. Choose water, herbal teas, iced or plain coffee with no added flavors, and other drinks with no added sugar.
When in doubt, choose whole, unprocessed foods. The more ingredients a food has, the more likely it includes sneaky sugars.
Reduce Sugar Cravings
Thirst can often masquerade as hunger or cravings. Try drinking a glass of water and waiting to see if the craving subsides. Staying hydrated throughout the day helps stabilize blood sugar levels, keeping cravings at bay. If plain water doesn’t do the trick, try adding Ultima Replenisher electrolytes. Sweetened with organic stevia leaf and flavored with real fruit and plant extracts, you’ll get the benefits of added electrolytes with no added sugar or artificial ingredients!
To further reduce cravings, increase your fiber intake with a healthy substitute like berries which are high in fiber, but low in sugar and will satisfy your sweet cravings. Boost your protein intake to help maintain steady blood sugar levels and sustain your energy throughout the day.
By making even small adjustments, you can effectively cut back on sugar, manage your cravings, and support your overall health. Oh, and, even more important, you can still enjoy delicious food and drinks without the sugar!
