Commence sugar education!
So first off, before I explain all of the terrible monstrosities of sugar and how it’s a devil food, you must begin by understanding all of the different names that sugar are allowed to be called (there’s over 50. But I’ll just mention the main ones.) aaaaand you must realize where they stash these little ninjas! I promise…it’s much more than your tasty little late-night dessert-runs.
Keep in mind, the average “safe” amount of sugar consumption per day is 25 grams or 6 teaspoons (unless enveloped in fiber like berries). However, In a recent study, the average intake was 76.7 grams per day, which equals 19 teaspoons or 306 calories.
Okay so, continuing on! Sneaky names that sugar can be disguised as…
I put in bold the sneakiest ones.
Dehydrated Cane Juice
Evaporated Cane Juice
Fruit juice concentrate
High-fructose corn syrup
Sorghum or sorghum syrup
Barley Malt Syrup
Brown Rice Syrup
Cane Crystals (or, even better, “cane juice crystals”)
Coconut Sugar, or Coconut Palm Sugar
Corn syrup, or corn syrup solids
Note: Your body doesn’t care what the label says, it’s all just “sugar”!
There are TONS more. For a complete list of 257 other names that they disguise sugar as, click here.
What are some surprising foods that they like to put these undercover death-monsters in?? Let’s list a few…
3.5 teaspoons (14 grams) of added sugar in 1 cup
Coleslaw can vary a lot on it’s added sugar content. It depends, of course, if you make it yourself or not. But some recipes actually want you to add up to 1 full cup of sugar! So if you don’t want your vegetable side dish to count as your dessert, then I’d avoid buying them from stores and start making your own!
2. Barbecue Sauce
2 teaspoons (8 grams) of added sugar in 1 oz.
I know that BBQ is pretty much a staple with a lot of people in the summer with all of the picnics and what-not, but I’m sorry, 8 grams of sugar?! And I don’t know about you, but I never limit myself to 1 ounce of bbq sauce. I mean, you kiddin me?? No way. So, get to making your own! Snag some no-sugar-added ketchup, Worcestershire sauce, minced onion, garlic, tomato paste, and a pinch of cloves. Rockstar sauce right there!
3. Spaghetti Sauce
2 teaspoons (7 grams) of added sugar in 1/2 cup
Sure it seems safe when you read ‘tomatoes, onions, peppers’ and etc! But what about ‘maltodextrin’ or ‘corn syrup’ and things like that? Do you scan right over it not realizing what it’s adding?? Well, now you know! MAKE YOUR OWN! Or just read the labels before you snag those sauces off the shelf!
1.5 teaspoons (6 grams) of added sugar in 1 oz.
Ketchup toooooo? Ugh! I know! It seems so innocent with being tomato-based and all, but just one single ounce has 6 grams of added sugar!!!! And if you’ve ever been with me when I was eating homemade fries with some ketchup…you’d know, I almost have a 1-to-1 ratio with fries and ketchup. Hah! It’s not safe! However…you can definitely make your own ketchup by combining tomato puree, vinegar, onion powder, and garlic powder. This way the lovely ingredients will be controlled by Chef You!
5. Flavored yogurt
5 teaspoons (19 grams) of added sugar in 6 oz.
6. Instant Oatmeal
3 teaspoons (12 grams) of added sugar in 1 packet
7. Protein Bars
4 teaspoons (15 grams) of added sugar in 1 bar
8. Fat-Free Salad Dressings
2 teaspoons (8 grams) of added sugar in 2 tablespoons.
9. Multi-Grain Cereals and Crackers
1.5 teaspoons (6 grams) of added sugar per 1 cup serving
I know…that was my reaction as well…
I hope this was enough to at least open your eyes to amount of sugar you’re actually eating every single day.
The next blogs will explain how all of that sugar is making you age faster, lose your hair, crack your nails, dry your skin, make you fat, make you sick, make you tired, etc! ITS THE DEVIL!
Eat clean. Laugh a lot. Pray always.
Even otters have the decency to pray before they eat 😉