11 common foods that you eat every day that is secretly packed with sugar

Although eating sweet treats is occasionally in perfect health when considering a balanced diet, most people eat much more sugar added than they think.

The American Heart Association recommends Limit sugars added to no more than 6% of calories per dayThis is equivalent to not more than 6 teaspoons of sugar added for women and no more than 9 teaspoons for men. However, the average adult consumes more than double this amount per day.

Eating too much sugar regularly has been linked to a higher risk of several health problems, such as heart disease, type 2 diabetes and even depression.

Most people know that soda, candies and desserts are filled with sugar, but what about everyday food like yogurt, cereals and smoothies?

Here are 11 everyday foods that are Surprisingly rich in sugar.

You may not realize that Your daily coffee drink contains more sugar than a candy bar. For example, a FRAPPUCCINO drink with caramel -crunch of Starbucks contains 60 grams of added sugar or 15 teaspoons. For comparison, an SNICKERS bar of 1.86 OCE contains 26 grams, or 6.5 teaspoons of added sugar.

Although these drinks can be appreciated from time to time, drinking them regularly can considerably increase your added sugar intake without even making them.

Studies show that excessive consumption of sugar added from sugary drinks can cause weight gain, insulin resistance and health problems such as non -alcoholic hepatic steatosis (NAFLD) and heart disease.

Advice: To reduce your sugar consumption, choose non -sweet coffee drinks or use non -caloric sweeteners like the monk instead.

Homemade smoothies and protein shakes can be a healthy choice, but many versions purchased in stores or on order are surprisingly rich in sugar and calories.

Take the great Smoothie with premium fruit banana with Orange Julius strawberries, for example. It contains 450 calories and 91 grams of sugar. Although the exact quantity of sugar added is not specified, the list of ingredients includes sugar, corn syrup and sugar syrup, which are all sources of added sugar.

Advice: To keep your smoothies and low sugar proteins, remember to make them at home using ingredients such as fresh or frozen fruit, unsweetened milk or nut milk, protein powder and nut butter. If you buy a smoothie or shake on the move, ask for additional sweeteners to reduce your sugar consumption.

Although energy drinks can give you a boost when you feel tired, you may not realize that these drinks often pack more sugar and caffeine than soda.

For example, a box of 16 ounces of Rockstar energy drink contains 260 calories and 63 grams of sugar added, which is equivalent to nearly 16 teaspoons. It also delivers 160 milligrams of caffeine, almost the same as two cups of coffee, which can leave you nervous and anxious.

Advice: Reducing energy drinks can be a simple way to reduce your consumption of added sugar and caffeine.

“As much as I like yogurt, you want to pay attention to the sugars added in flavored yogurts,” said Amanda Sauceda, MS, RD, creator of the intestine mindful Health.

Many popular yogurts are filled with added sugar. For example, an original yopourt of 6 ounces Yoplait contains 13 grams of sugar added, which is equivalent to just over 3 teaspoons.

Advice: Choosing plain and not sweet yogurt as far as possible and adding your own aromas, such as fresh fruit, for a boost of flavor can help you keep your sugar in control.

Ketchup is a daily condiment that can contain high quantities of added sugar.

“Sugar is hidden under many names, such as corn syrup with high fructose content, which is commonly found in the ketchup,” said Kimberley Rose-Francis, RDN, CDCE, said Health.

“A single tablespoon of HEINZ tomato ketchup contains 4 grams, or 1 teaspoon of added sugar. Although it may seem small, this is quickly added to common portions with hamburgers, hot dogs, meat, chicken chicken or fries,” said Rose-Francis.

Advice: To reduce the hidden sugar, Rose-Francis suggested choosing the labeled ketchup without sugar or made without added sugar.

Your favorite vinaigrette can be more sugar added than you think. “Certain dressings contain up to 2.78 grams of sugar per tablespoon, more than 17% sugar!” Noted Rose-Francis.

Sweet vinegots, such as honey mustard cups, are particularly rich in sugar. For example, a portion of 2 -inch spoons of vinaigrette, garnish and propagation of the mustard and propagation of Ken’s Steak House, of 6 grams of added sugar.

Advice: Rose-Francis recommends making your own vinaigrette at home with oil, vinegar or lemon juice, salt and seasonings. It is also important to know that low fat or fat versions often replace fats with sugar added for flavor, which means that they can be higher in sugar than their full counterparts.

A portion of 2 -inch spoons of barbecue sauce with kraft sweet honey contains 12 grams or 3 teaspoons of added sugar. This means that only one portion can offer up to half the daily sugar limit recommended by the AHA.

Advice: If you eat outside, Sauceda suggested having your barbecue sauce on the side to reduce the sugar added and find a lower sugar sauce to use at home. “You can also experience the use of low sugar content marinades and rub as an alternative to barbecue sauce when you grill,” she said.

If you start your day with a bowl of cereals, you could be surprised by the amount of sugar added that your favorite breakfast contains.

A portion of one and one and one, a portion of loot loop loops, contains 12 grams, or 3 teaspoons of added sugar. And if you think the granola is an alternative in lower sugar, think again.

A cup of two thirds of nature Valley Protein Oat and Crunchy Granola in honey contains 15 shocking grams, or a little less than 4 teaspoons, added sugar, which makes it much higher in sugar than most breakfast cereals.

Advice: For a lower sugar alternative, choose sugar -free cereals and garnish your nuts with nuts, seeds and fresh fruit.

The mixture of trails is an easy and nutritious snack choice, but some contain ingredients rich in added sugar, such as candies and dried fruits coated with sugar.

For example, a portion of fourth cup of good mix of fruit and good & gather yogurt yogurts and yogurts contains 17 grams, more than 4 teaspoons of sugar added by portion.

Advice: For a mixture of lower sugar trails, do yours at home using dried fruits, nuts and unsweetened seeds.

Coffee cremiars add wealth and sweetness to your morning infusion, but many contain more added sugar than you expect.

Certain coffee cremiars, such as French vanilla coffee, contain 5 grams of sugar added by a 1 inch portion.

Advice: To make your coffee healthier, try coffee additives with low sugar content, such as collagen, unsweetened milk, cinnamon or coconut milk, instead of sweet coffee seats.

“Generally, oatmeal is a healthy breakfast, but flavored instant varieties can contain up to 29 to 35% added sugar,” said Rose-Francis.

For example, a pack of instantaneous oatmeal with maple Quaker contains 12 grams or 3 teaspoons of added sugar.

For a healthier option, Rose-Francis has recommended making your own oat flour at home using healthy ingredients, such as rolled oats, fresh fruit and nuts.

Advice: If you want an additional sweetness, you can use a small amount of sweetener, such as maple syrup or honey, or use a non -caloric sweetener, like the monk.

Although added sugar is easy to recognize in obvious sources like candies and soda, it also hides in many daily foods.

Products such as oatmeal, coffee drinks, dressings, mixture of trails, ketchup and flavored yogurts can all pack a large amount of sugar added, even if they may seem healthy choices.