how to play detective and weed out sugar
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.