Have you noticed anything different on the nutrition facts label of some of the foods you buy?
A new federal regulation has led to some manufactures making the amount of added sugars in foods much more obvious. (These new rules were originally set to go into effect this month, but the U.S. government then delayed them until 2020. However, some companies have already rolled out the changes to their labels.)
What you might now see on your cereal box, is an extra line detailing the amount of added sugar.
Sugar comes in four categories: natural, refined, artificial and added.
Natural sugars are found in only two places, fruit and dairy products. Refined sugars are those which have been processed into the edible form, such as white sugar.
These sugars can be broken down within the body to be used as energy.
Artificial sugars (things like aspartame and Sucralose) are man-made substances designed to add sweetness or preservatives to food. Research shows these substances are not broken down in the body easily and can lead to inflammation and weight gain.
Added sugars are especially sneaky because they are added to store-bought, packaged foods and, until the mandate of these new nutrition labels, many consumers were not aware they were even there.
We expect to find sugar in sweets, like chocolate candy, but surprisingly some of the worst offenders are actually packaged products marketed as healthy choices.
If you want to get a real eye-opening experience, head to your grocery store and do some label reading. What you find may just shock you.
The American Heart Association recommendation for daily added sugar intake is 36 grams for men and 25 grams for women. Some of the foods we eat every day have more than that amount in just one serving.
Here are some shocking offenders, and a low-sugar option to eat instead.
Raisin Bran Cereal
- One cup serving= 19g sugar
- Replace with: 1/2 cup (dry) Old Fashioned Oats (1g sugar)
Nutrigrain Bar
- One bar= 11g sugar
- Replace with: 1/4 cup almonds (no sugar)
Kroger Honey Whole Wheat Bread
- 2 slices= 6g sugar
- Replace with: 2 slices Ezekiel bread (no sugar)
Dannon Strawberry Fruit on the Bottom Yogurt
- One 6oz container= 22g sugar
- Replace with: one container Chobani Greek yogurt (4g sugar)
You can see here, these are four items that one might think are healthier choices than potato chips or candy, yet they have as much (or more) sugar as some sweets!
Even with these new food labels, you have to be your own advocate and be a label reader. Check to see how much sugar is in a food, and be on the look out specifically for added and artificial sugars. These can not only lead to weight gain but can also cause health issues.
When in doubt, be skeptical. You don’t have to eliminate these types of foods from your diet entirely, but try to limit them as much as possible and eat fresh, whole foods like vegetables, fruits, lean proteins and starchy carbs (sweet potato, rice, oats) instead.
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