Welcome back!
Last week, we explored the challenge of cutting back on sugar and how it sneaks into so many of our favorite foods. This week, we’re going to get savvy about reading food labels so we can confidently make healthier choices.
The Secret Trick of Food Manufacturers
Manufacturers often disguise sugar by using different names, making it hard to spot. Instead of just “sugar,” you’ll often find it hidden under a variety of not-so-common terms that all mean the same thing—added sugars! Examples include:
Molasses
Maltose
Dextrose
Barley malt
Evaporated cane juice
Agave nectar
Brown rice syrup
Fruit juice concentrate
Cane crystals
This trick spreads out the sugar content across the ingredient list, so it doesn’t appear as a main ingredient, even though it is. Here’s another secret: ingredients are listed in order of quantity. If one of these hidden sugars shows up early, the product is likely loaded with it — so it’s best to skip it.
It’s almost like sugar has more aliases than a superhero’s supervillain! And like a supervillain, these hidden sugars, over time can wreak havoc, potentially leading to issues like unwanted weight gain, diabetes, inflammation among other health concerns.
But don’t worry—you don’t have to tackle this all at once. Small, sustainable changes will add up and be a game changer for your overall health and weight loss goals. A great starting point is to pay extra attention to the sugar content in our everyday foods, especially those we think of as healthier options, like instant oatmeal, flavored yogurts, and salad dressings. The easiest way to do that is by focusing on the “Added Sugars” category on your nutrition facts food label.
Why Is This So Critical?
The “Added Sugars” category does the hard work for us! It tells us exactly how much extra sugar has been added during processing. To keep sugar intake under control, aim for 5 grams or less per serving in all your meals and snacks. This small adjustment can make a significant difference without feeling restrictive, and it helps keep most of your added sugars for desserts and treats.
To Visualize or Not to Visualize?
One effective way to grasp sugar content is to visualize it. Every 4 grams of sugar equals 1 teaspoon. For example, if your morning oatmeal has 12 grams of sugar, that’s 3 teaspoons—imagine adding that to your breakfast every day! This is why many so-called “healthy” foods keep us coming back for more. The added sugar not only affects our taste buds but also triggers cravings that make it hard to stop.
So How Much Sugar Is Too Much?
According to the American Heart Association, women should limit themselves to no more than 25 grams of added sugar per day—that’s just 6 teaspoons. Think about how quickly that adds up, especially when sugar is hidden in so many of our foods, like the salad dressings and yogurts, breakfast cereals, bread, and even peanut butter. And we haven’t even touched on snack foods yet!
Challenge of the Week: Track Your Added Sugar
This week, I challenge you to take a closer look at your go-to foods. Add up the amount of added sugar listed on the labels. How much are you really consuming each day? You might be surprised! This exercise is a great way to identify where you can make small but impactful changes.
What’s Next?
Being aware of how much sugar is hiding in our food is our first step, but managing those sugar cravings will be our next one. Stay tuned—next week, we’ll discuss how to balance meals to help keep cravings at bay, especially with Halloween approaching and all its sugary temptations!
If you have questions or need support, remember, I’m always here to help.
Let’s keep working together toward a healthier, more vibrant you!
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