How Much Sugar is Hidden in Your Food?

Dt. Tanya Punchhi    02-04-2021 Consult

You expect desserts and sweets to be packed with sugar but what about ketchup and breakfast cereals? There are plenty of foods we may not realize that are full of sugar.

Women should limit their added sugar intake to 6 teaspoons per day, while men should limit their intake to 9 teaspoons.

Here are  foods and drinks that contain way more sugar than you would think.

1. Ketchup
Ketchup is one of the most popular condiments worldwide, it is often loaded with sugar. Try to be mindful of your portion size when using ketchup and remember that a single tablespoon of ketchup contains 1 teaspoon of sugar.

2. Soft Drinks
By now, you already know that fizzy drinks are bad for your health and that a can of fizzy drink can give you a sugar shock is no secret. But do you know how much sugar you're drinking? A single can of sugar-sweetened soda contains up to 40 grams (around 10 teaspoons) of free sugars

3. Fruit Juice
There is as much sugar in fruit juice as there is in a sugary drink like Coke. The poor health outcomes that have been convincingly linked to sugary soda may be linked to fruit juices too. It's best to choose whole fruit and minimize your intake of fruit juices.

4. Sports Drinks
Sports drinks can often be mistaken as a healthy choice for those who exercise. However, sports drinks are designed to hydrate and fuel trained athletes during prolonged, intense periods of exercise. For this reason, they contain high amounts of added sugars that can be quickly absorbed and used for energy. Unless you're a marathon runner or an elite athlete, then you should probably just stick to water while exercising. This is by far the best choice for most of us.

5. Flavored Coffees
Flavored coffee is a popular trend, but the amount of hidden sugars in these drinks can be staggering. A large flavored coffee in some coffeehouse chains can contain up to 25 teaspoons of sugar. That's equivalent to 100 grams of added sugar per serving, or nearly 3 times the amount you would get from a 340 ml can of Coke.

6. Iced Tea
Iced tea is a chilled tea, usually sweetened with sugar or flavored with syrup. It's popular in various forms and flavors around the world, and this means the sugar content can vary slightly. Most commercially prepared iced teas will contain around 33 grams of sugar per 340 ml serving, which is about the same as a can of Coke.

7. Protein Bars
Protein bars are a popular snack. Foods that contain protein have been linked with increased feelings of fullness, which can help with weight loss. This has led people to believe that protein bars are a healthy snack.

When choosing a protein bar, read the label and avoid those that are high in sugar. You can also eat a high-protein food like yogurt instead.

8. Breakfast Cereal
Breakfast cereals are a popular, quick and easy breakfast food. Some breakfast cereals, particularly those marketed at children, have lots of added sugar. Some contain 12 grams, or 3 teaspoons of sugar in a small 30-gram serving.

Check the label and try choosing a cereal that is high in fiber and doesn't contain added sugar. Or better yet, wake up a few minutes earlier and cook a quick healthy breakfast with a high-protein food like eggs. Eating protein for breakfast can help you lose weight.