Most people these days look at the nutrition label and one of the main things they look at besides calories is sugar. Added sugar provides a lot of additional empty calories and while this is probably not the first thing you will look at when you eat that Halloween candy, it’s important to look at better alternatives in your every day food products.
- Greek strawberry yogurt, non-fat (5.3 oz) – already prepared single serve container 18 grams of sugar
Instead try this… 5 oz of plain non-fat Greek yogurt + 1 Tbsp natural strawberry jam 14 grams of sugar
You can also try using other jams or jellies in other flavors. By adding in your own sugar, it allows you to control the amount. I recommend using a natural kind which is easier to spread and will mix into the yogurt better.
Additional tip: use plain Cheerios instead of granola for that extra crunch which will also save you on sugar.
- Bran cereal with raisins – commercially prepared cereal (1 cup) 18 grams of sugar
Instead try this… 1 cup unsweetened bran flakes cereal + 1/2 medium banana 14 grams of sugar
OR 1 cup Cheerios cereal + 1/2 banana 8 grams of sugar
Dried fruit is much more concentrated in sugar than fresh fruit. Choose unsweetened cereals and add your choice of fresh fruit to sweeten it if needed instead of using sugar.
- Regular cola (12 oz can) 41 grams of sugar
Instead try this… 12 oz Flavored seltzer water 0 grams of sugar
This is a classic example of excess sugar in beverages. The biggest issue to keep in mind with most cola drinks is they contain phosphoric acid which can leach calcium from bones if consumed in large amounts and damage teeth.
- Starbucks iced cafe mocha (16 oz) 30 grams of sugar
Instead try this… Starbucks iced skinny mocha (16 oz) 8 grams of sugar
Even when trying to lose weight, it’s important to treat yourself every now and then as long as you can get back on track the next meal. Just remember there is always a better option and still be able to indulge in that craving.
- Gatorade (12 oz) 21 grams of sugar
Instead try this… Gatorade G2 series (12 oz) 8 grams of sugar
Gatorade can be useful when you are sweating a lot or losing bodily fluids when sick. However, the added sugars are not as necessary as replacing sodium and potassium during these moments. G2 Gatorade can still provide the necessary electrolyte replacement without the empty calories.
- Fat-free ranch salad dressing (2 Tbsp) 3 grams of sugar
Instead try this… Original ranch salad dressing (2 Tbsp) 1 gram of sugar
When it comes to most fat-free products, you are better off with the original version. Companies take the fat out of the product, but to make it taste better, they add sugar. Just watch your portion sizes and you’ll get the satisfying taste without the added sugar.
- Grocery store brand creamy peanut butter (2 Tbsp) 4 grams of sugar
Instead try this… Grocery store brand natural creamy peanut butter (2 Tbsp) 1 gram of sugar
At most grocery stores, if you are looking for the cheaper version of peanut butter which is typically the store brand name, they usually have a natural version. To be forewarned most of us are used to the sweeter taste that most commercial peanut butters add. Natural peanut butter does not add any sugar but will also have no trans fats. Even if the label states 0 grams of trans fat on the regular peanut butter, it still likely contains hydrogenated oils which is a source of trans fat where companies can still put up to 0.5 grams in per serving. Sneaky sneaky…
- Breyer’s natural vanilla ice cream (1/2 cup) 14 grams of sugar
Instead try this… Breyer’s no sugar added vanilla ice cream (1/2 cup) 4 grams of sugar
Like I mentioned above with Starbucks drinks, most everyone indulges when they are trying to cut calories but you can do it without going overboard. Ice cream is another good example.
Some of the products above don’t have a significant difference in sugar content, but if you were to have several servings it can add up. Keep in mind also some of these products containing grains, dairy, and fruit will have natural sugars in addition to added sugars under the sugar section of the nutrition label. This is one of the biggest changes coming to the nutrition label in July 2018 but this is another topic for another post.
Disclaimer: I do not endorse and am not getting paid by any products listed above.