A common misconception among people regarding sugar is that its appearance is only visual. When you see some cake frosting or candy, you know there’s sugar in it and you’re inclined to stay away from refined foods. What people fail to grasp is the fact that most of your daily sugar consumption comes from hidden sources of food that you tend to use from day to day.
Rules for Sugar
A recently published study from the ‘American Heart Association’ has provided guidelines for the average American’s sugar consumption. According to these guidelines, the sugar intake for women should be limited to a hundred calories or six teaspoons a day, while the sugar intake for men should be limited to nine teaspoons which is 150 calories per day.
Americans tend to disregard these guidelines and go on with consuming at least 475 of sugar calories per day. What’s amazing is the fact that these people don’t even realize where all this added sugar is coming from. Hence, it’s about time you took a good hard look in your kitchen and got rid of the sources that provide this hidden sugar.
Bread – Bread is usually sweetened with the addition of syrup containing fructose corn. Almost every bread brand available in the market contains a teaspoon of sugar added to every slice. When shopping for bread, make an effort of browsing through the ingredients before you make a purchase. This will give you an idea of how much of extra sugar you’re actually buying.
Peanut Butter with Reduced Fat – Solids of corn syrup with molasses and maltodextrin are added to peanut butter for replacing the fat content. Try consuming peanut butter that’s more natural than the one sweetened with extra sugar because every teaspoon of the sugared version may contain half a tablespoon of needless sugar.
Ketchup - Ketchup is sweet to taste and people usually assume that it’s sweetened with sugar. Most people don’t even realize that this sugariness has come from the use of corn syrup containing fructose in high quantities. Every tablespoon you consume contains a teaspoon of synthesized sweetness. Create your own ketchup at home or shop for brands prepared with conventional sugar.
Barbeque Sauce - A cup of this sauce filled up to a quarter may contain nearly five teaspoons of extra sugar. So it’s better if you browsed through your supermarket shelves and found a barbeque sauce that’s less hazardous for your health.
Sports Drinks – The United States Department of Agriculture published a report which pointed out that an average American gets around 36 percent of his extra sugar from sports drinks, soda and energy drinks. A sports drink that contains sixteen ounces of fluid has 105 calories with seven teaspoons of extra sugar in it. Sports drinks may be good for a specific occasion but not for daily consumption.
Salad Dressing – Casual salad dressings are usually made from the addition of extra sugar to replace all the fat content. You might want to be careful while using a ‘Lite Honey French Dressing’ which contains more than three teaspoons of extra sugar in 2 tablespoons of dressing. While shopping for a dressing with low sugar is a good option, try making your own dressing at home.