Health Foods Worse Than A Donut

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There’s no way to sugarcoat it: We’re consuming too much sugar. And recently, the World Health Organization announced we should reduce our intake to a tiny 5 percent of daily calories – half of what the organization previously recommended. For someone on a 2000-calorie diet, new guidelines mean a sugar limit of about 100 calories, or 6 sugar packets.

That should be doable, but in the food jungle, nothing is as it appears. Sugar is in thousands of places where it doesn’t belong, dressed up in disguises like corn syrup, maltodextrin and sucrose. Here are five hidden sources of sugar you need to know about – “healthy” foods that, in some cases, serve up more sugar you’ll find in half a dozen donuts!

Whole Grain Cereal
It may not shock you that cereals with the words “froot” or “chocolatey” on the box contain added sugar; but equally devious are certain “healthy,” “whole grain” cereals. Steer Clear of the Three C’s: “Crunch”, “Crisps”, and “Clusters”. These words usually mean that there are clumps of crispy rice held together by sugar and fat.

EAT THIS: Kashi Autumn Wheat Whole Wheat Biscuits
Per cup: 180 calories, 1g fat, 7g sugar

NOT THAT: Cascadian Farms Cinnamon Raisin Granola
Per cup: 345 calories, 4.5g fat, 27g sugar
More than 6 Dunkin’ Donuts Sugar Raised Donuts!

Dried Fruit
In moderation, dried fruit can be a healthy, fiber-filled snack or salad topping, but in many cases, it might as well be candy. Not only is the sugar more concentrated in dried fruits than fresh, manufacturers often coat dried fruit in more sugar, so check ingredient lists.

EAT THIS: Sun Maid Pitted Plums
Per ¼ cup: 100 calories, 0g fat, 15g sugar

NOT THAT: Ocean Spray, Craisins, Original
Per ¼ cup: 130 calories, 0g fat, 29g sugar
More than 7 Dunkin’ Donuts Sugar Raised Donuts!

Salad Dressing
Salad dressings, particularly light and fat-free versions, are loaded with salt and sugar to compensate for the flavor lost by cutting out the fat. Be wary of ketchup-based dressings (French, Russian, Thousand Island) and fruity vinaigrettes (raspberry, pomegranate), as they typically include added sugar. As a general rule, choose varieties with less than 2g of sugar per 2 tablespoon serving.

EAT THIS: Bragg, Healthy Organic Vinaigrette
90 calories, 9g fat, 60mg sodium, 2g sugar

NOT THAT: Kraft Salad Dressing, Fat Free Catalina
150 calories, 0g fat, 350mg sodium, 7g sugar
More than 2 Dunkin’ Donuts sugar raised donuts!
Fruit Yogurt
All yogurts contain some sugar in the form of lactose (milk sugar); it’s the added sugar typical of “fruit” yogurts that you need to watch out for. Make sure all sugars are accounted for in the ingredients list and none come from “sugar” or “high fructose corn syrup”.

EAT THIS: Chobani Simply 100, Blueberry
Per 5.3oz container: 100 calories, 0g fat, 8g sugar, 12g protein

NOT THAT: Dannon Fruit on the Bottom, Peach
150 calories, 1.5g fat, 27g sugar, 6g protein
More than 6 Dunkin’ Donuts Sugar Raised Donuts!

“Made from real fruit” doesn’t mean anything, other than at some point at least one slice of fruit came in contact with this concoction. Choose juice that are 100 perfect fruit juice, and beware of fruit juice “cocktails”, which are often just a mixture of water, juice concentrates, and sugar.

DRINK THIS: V8 Fusion Light Pomegranate Blueberry
Per 8 fl oz: 50 calories, 10g sugar, 100% fruit and vegetable juice

NOT THAT: Langers Pomegranate Blueberry Juice Cocktail
Per 8 fl oz: 140 calories, 30g sugar, 27% fruit juice
More than 7 Dunkin’ Donuts Sugar Raised Donuts!

Always read the labels!

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