Hidden Sources of Sugar in "Healthy" Favorites!

Are you a food label detective like me? In the grocery store, I try to scan the labels for fiber, protein, and the added sugar content. Then I usually check the sodium and nutrient values. Checking the labels is a great way to determine the health factor of the food!

My goals for fiber and protein are at least 5 grams or more per serving for best appetite control and positive therapeutic effects. You could also look for at least 20 % daily value for fiber, vitamins and minerals. Sodium and saturated fats should be less than 20 % or closer to 5-10% daily value for best control and heart health.

Check the added sugars under the total sugars within the total carbohydrates. Try to aim for 5 grams or less added sugar per serving with a total intake of 18-20 grams daily. Too many added sugars are linked with obesity, heart disease, fatty liver, and cancer.

Check out these popular food products that are marketed as "healthy" because of the claims...low-fat, whole grain, all natural and the like. Underneath these claims are extra added sugars sabotaging your personal health and wellness goals.

Yogurt- if you start your day with yogurt check the added sugars. The sugars can total up to 20 grams per serving like this popular brand from Yoplait. Try a plain greek yogurt with no added sugars, and add your own fruit and nuts for flavor.

Bread- some breads like cinnamon raisin, honey nut bread, and white bread do contain added sugars. Even those considered "healthier" choices like whole grain and multi grain can have added sugars...check the label and aim for no more than 1 or 2 grams of sugar per slice. Stay away from brands with high fructose corn syrup. My favorite is Ezekiel bread with no added sugars!

Instant Oatmeal- go for the plain rolled or steel cut oats with no added sugars. You can always add flavor with cinnamon, nuts, chia seeds, and fruit. You could even add more protein on top with a tablespoon of peanut butter, yogurt, or cottage cheese. Try to avoid the flavored packets that can pack on 12 grams of sugar like this one by Quaker.

Granola bars- these tasty bars can be marketed as low fat and whole grain but the added sugar content can outweigh the benefits of any fiber and protein included. Try to remember the #5 when looking at any protein or granola bars. Aim for 5 grams fiber, 5 grams protein, and less than 5 grams sugar per serving. Be aware of bars that are too high in added sugars like this popular brand by Nature Valley. One that better fits the bill are the Kind bars with nuts and spices with only 5 grams sugar!

Condiments- beware ketchup, taco sauce, and bbq sauce all contain added sugars, at least 4-5 grams per tablespoon. They can add up quickly so stay mindful!