Uncovering Hidden Sugars
how to play detective and weed out sugar
So you think you are eating well and avoiding sugars? Here are a few facts to ponder.
How many calories of added sugar should you consume a day?
It is recommended that most healthy women consume no more than 100 calories of added sugar a day, which, at four calories per gram of sugar, is equal to about 25 grams of sugar. Men should consume no more than 150 calories, or about 37.5 grams.
On average, how many calories of added sugar do we consume a day?
We consume far more than the recommended daily limit of added sugars. On average we consume 22.2 teaspoons (or over 88 grams!) of added sugar a day — equal to 355 empty calories!
How do we avoid all this sugars? Shop the outside isles of the store. It is where the meats and produce are located. Most of the canned, boxed and bottle foods are in the middle of the store. If you have to buy something processed, read the label.
Condiments are the biggest culprit of hidden sugars. Here are a few examples of hidden sugars
In just one Tablespoon of ketchup, there is 167 mg of sodium and 3.5 grams of sugar. A healthier option would be to purchase low-sodium or sugar-free varieties of ketchup, or better yet make your own. Here's an easy recipe: http://recipes.steviva.com/recipe/low-glycemic-sugar-free-gourmet-ketchup
Ranch dressing is a popular choice for salad dressing, pasta salads and dipping sauces. In 2 tablespoon of a leading manufacturer's ranch dressing, there are 148 calories, 15.6 grams of fat, 8 mg of cholesterol, 287 mg of sodium and 1.2 grams of sugar. By choosing a vinegar based dressing you will avoid the sugars and fats.
In 1 tablespoon of relish, there are only 20 calories and 0.1 grams of fat. However, there are 122 mg of sodium and 4.4 grams of sugar in the same tablespoon.
Have an excellent day.
Steviva Brands, Inc.
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Low Glycemic Kansas City Barbecue Sauce
Total Servings 64/6 cups
Serving Size 5 Tablespoons
Carbs Per Serving: 5.3 g
Prep Time:<20 minutes
Skill Level: Moderate
Sometimes just get this terrible hankering for barbecue. Nothing is better than a rack of ribs smothered in spicy and tangy barbecue sauce. The only problem with this is that most barbecue sauce contains twice as much sugar as ice cream and three times as much as soda. Wow! Talk about a blood sugar spike. Here's a killer and I mean killer Barbecue recipe that will knock your socks off and satisfy even the most discriminating barbecue pallet. And what's more is we have taken out most of the sugar will leaving the amazing taste. This recipe calls for ketchup as a base. I suggest you make your own sugar f r e e here's the link to our recipe at http://recipes.steviva.com/recipe/low-glycemic-sugar-free-gourmet-ketchup. Enjoy!
2 tablespoons chili powder
1 teaspoon ground black pepper
1 teaspoon table salt
2 cups reduced sugar ketchup
1/2 cup yellow or spicy mustard
1/2 cup cider vinegar
1/3 cup Worcestershire sauce
1/4 cup lemon juice
1/4 cup dark molasses
1 teaspoon hot sauce
1 cup Fructevia, Steviva Blend or a dash to taste of Steviva Brands Pure Stevia Powder
3 tablespoons olive oil
1 medium onion, finely chopped
2 tablespoons of tamarind paste
4 medium cloves of garlic, crushed or minced
In a small bowl, mix the chili powder, black pepper, and salt. In a large bowl, mix the ketchup, mustard, vinegar, Worcestershire, lemon juice, molasses, hot sauce, tamarind paste and Fructevia, Steviva Blend or Stevia . Add the liquid smoke if your using this.
Over medium heat, warm the oil in a large saucepan. Add the onions and sauté until limp and translucent, about 5 minutes. Crush the garlic, add it, and cook for another minute. Add the dry spices and stir for about 2 minutes. Add the wet ingredients. Simmer over medium heat for 15 minutes with the lid off to thicken it a bit.
You can store this in the refrigerator for a month or two.
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Try All Natural Fructevia, Steviva Blend or Steviva Brands Pure Stevia Powder
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