High sugar foods has been linked to diabetes and heart disease and, more importantly, obesity. As per the WHO, about 1.9 billion adults around the globe are obese. Consuming too many high-sugar foods too many times can make you addicted to sugar. This makes you crave sugar at any time, especially during times of emotional stress.
Certain foods that are marketed as containing ‘zero sugar’ or ‘zero calories’ or ‘low-fat’ often have more hidden sugars than normal foods. The American Heart Association states that the upper limit of sugar intake should be between 100 to 150 calories per day. But most of us tend to consume far higher amounts of sugar.
Foods High In Sugar
1. Low-Fat Yogurt
Yogurt is good for your gut health. It aids the production of good gut bacteria and helps improve digestion.
It is a common misconception that low-fat yogurt or milk is better than the full-fat variant. This is not true. Low-fat yogurt contains added sugar and flavor to make it taste as good as full-fat yogurt. Opt for the latter variety to get the benefits.
2. BBQ Sauce
BBQ sauce is usually used for marinating meat and veggies. It also is popular as a dip. Unfortunately, it also contains a huge amount of added sugar. Two tablespoons of BBQ sauce can contain as much as 16 g of added sugar.
Read the labels before buying these types of sauces. Understand how much sugar they contribute per serving. If you have enough time to cook or are health-conscious, you can make homemade marinades and dips to enjoy your food with.
3. Vitamin Water
Vitamin water is basically water fortified with vitamins and minerals. It has become very popular in the recent past. It looks good, the packaging is smart, and it gives you a sense of consuming a healthy drink.
4. Sports Drinks
Sports drinks are mostly taken by athletes or those who exercise vigorously. These drinks are specifically meant for elite athletes and marathon runners who need readily available energy in the form of glucose.
5.Flavored Green Tea And Coffee
Green tea has amazing health benefits. This low-caffeine and high-antioxidant drink can fight disease and restore your health. Many flavored green teas have also gained popularity due to their unique flavor and sweet taste.
6. Iced Tea
Iced tea is nothing but chilled tea sweetened with sugar or any other flavored syrup. It has high calories and increases sugar load, and both of these can lead to an insulin spike.
Moreover, too much consumption of iced tea can lead to oxalate stone formation in the kidneys.
If you are a tea lover, choose normal tea and drink it without sugar. You can also prepare iced tea at home using good quality tea, lemon, honey, fruits, and herbs.
7. Sugar-Free Products
We often think that using sugar-free products is a safe way to avoid sugar. But according to the American Heart Association (AHA), limiting calories by using sugar free-products is not a healthy choice. It can lead to several health issues, including weight gain.
Sugar-free products contain sugar alcohols, such as sorbitol and mannitol. Though the sugar alcohols cannot be completely absorbed by the body, consuming too much of them can lead to digestive problems, which ultimately slow down metabolism and lead to weight gain.
8. Cookies And Biscuits
Cookies and biscuits are loaded with sugar that improves their taste and texture. Store-bought cookies and biscuits contain refined flour, added sweeteners, dry fruits, preservatives, and food additives. Though these ingredients make them tastier, they also can cause harm.
You can bake cookies at home or order them from the local baker and give them clear instructions on how much sugar they should add. Replace refined flour with whole wheat flour or oatmeal.
9. Granola Bars
Granola or cereal bars are made of oats. But they are not as healthy as plain rolled oats. These bars contain added free sugar (99.1%). They also contain honey, nuts, and dried fruits, which can increase your calorie-iintake.
It is always better to consume a homemade granola bar or make a granola bowl with added fruits and limited amounts of chopped nuts and seeds.
10. Cakes, Pastries, And Donuts
These sugary delights improve your mood as they give you a sugar high. Cakes, pastries, and donuts not only contain extra sugar but are also made of refined flour and high-fat ingredients that are not good for your health.
Limit your intake of these sugary foods. Try baking at home and use less sugar. Replace the flour with grated carrot, gourd, pumpkin, etc.