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Wednesday, May 2, 2012

Watch more hidden Sugar Sources in Our daily food and its health risk-Part 2

This is second part of my blog on more hidden Sugar Sources in Our common food.

In first part we learn how much harm sugar is doing to our body. In this part you will see more common food we think are healthy but are not.

Sugar suppresses the immune system also. When you eat a big dose of sugar, like a bottle of Coke or a candy bar, you temporarily tamp down your immune system’s ability to respond to challenges. The effect lasts for several hours, so if you eat sweets several times a day, your immune system may be perpetually operating at a distinct disadvantage

4. Instant Oatmeal

How much sugar-3 teaspoons (12 grams) of added sugar in 1 packet

All hail the mighty oat! Oatmeal has long been touted as a healthy breakfast of whole grains and fibre, which may help to lower cholesterol, regulate blood sugars, aid in weight loss, and keep you full. But not all oatmeal is created equal. While oats themselves are free of added sugar, the instant, flavoured oatmeal that you buy in individual packages have 10-12 grams of sugar per packet. If you find plain oats too bland and boring, try these healthy oatmeal mix-ins to decrease your intake of sugars while ramping up the flavour of your morning.

5. Sweetened Tea

 How much sugar-12 teaspoons (48 grams) of added sugar in 16 oz.

Like coffee, tea is naturally sugar free. However, in some regions, tea comes sweetened with (lots of) sugar unless you specifically ask for unsweetened tea. This added sugar can rack up to over 48 grams for 16 ounces of tea. Nothing is as refreshing as a cold glass of iced tea on a hot summer day, but iced tea doesn't have to be sweetened with sugar to taste great. A tasty alternative would be to make your own flavoured teas by adding chopped mint, crushed raspberries, lemon slices, or orange slices.

6. Ketchup

How much sugar -1.5 teaspoons (6 grams) of added sugar in 1 oz.

One of America's favourite condiments, this seemingly innocent tomato-based sauce can pack as much as 6 grams of added sugar in a single ounce. High fructose corn syrup is usually added to ketchup to give it its sweet and savoury flavours. One way to cut back on the added sugars is to look for a "no sugar added" brand, sweetened with sucralose. You can also make your own ketchup by combining tomato puree, vinegar, onion powder, and garlic powder. You can add a small amount of sugar or salt if desired, but this way the amount will be controlled by Chef You!

7. Coffee Drinks

How much sugar -8-15 teaspoons (30-60 grams) of added sugar per 16 oz.

Black coffee by itself is naturally sugar-free, but some flavoured coffee drinks can pack more than 60 grams per 16-ounce serving. When shopping for your morning cup of Joe, avoid flavoured or mixed coffee drinks that add in the sweeteners, flavoured syrups, whipped (sweetened) creams, and other sweeteners. Try adding a dash of low fat milk, soy milk, or almond milk instead of flavoured creamers. Some coffee houses may offer sugar free syrups (artificially sweetened) that can save you calories and sugar.

8. Granola

How much sugar -5 teaspoons (19 grams) of added sugar in 1 cup

Granola often wears a health halo since it's made from whole grain oats and other wholesome ingredients like nuts, seeds and dried fruits. However, this cereal is usually loaded with added sugars, often containing three or more different types of sweeteners in a single product. In fact, some granolas contain more sugar per serving than "fruity" or "frosted" kids cereals! But this doesn't mean that this breakfast treat is completely off limits. Look for a brand that contains a minimal amount of added sugar (scan the ingredients list closely) or better yet, make your own homemade granola. Alternatively, use granola as a topping for snacks rather than as a snack or cereal by itself.


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