Health Sugar 20 foods that are sugar bombs

20 Foods That Are Sugar Bombs

20 Foods That Are Sugar Bombs

It's time to cut back on the sweet stuff. (Photo: Yahoo)

No one is under the illusion that sugar is good for you, but lately, study after study has been hammering home just how detrimental sugar is to our health. Take the latest researchpublished today in the journal Mayo Clinic Proceedings, which found that added sugars are a principal driver of Type 2 diabetes and pre-diabetes — even more so than other carbohydrates.

“This is the first comprehensive literature review showing that even when keeping calories the same, i.e., isocaloric exchange of starch for sugar, sugar is worse at promoting diabetes and the associated morbidity, including neuropathy, nephropathy, retinopathy and pre-mature mortality,” James J. DiNicolantonio, study author and cardiovascular research scientist at Saint Luke’s Mid America Heart Institute, tells Yahoo Health.

Related: The 9 Best Sugar Substitutes

The sugars found naturally in whole foods such as fruit (fructose) and milk (lactose) aren’t the issue. In fact, they’re likely protective against diabetes and cardiovascular risk, according to the Mayo Clinic study. The problem lies with added sugars, which are exactly what they sound like: sugars and syrups that are put in foods during processing or added at the table, such as with sugar and honey.

We’re consuming too much added sugar. The American Heart Association recommends that women have no more than six teaspoons of added sugar a day (nine teaspoons for men). But the average American consumes 22 teaspoons of added sugar each day, which adds up to an extra 355 calories, according to research in the journal Circulation.

Related: 5 ‘Health’ Foods That Are Worse Than a Donut

Food ingredient labels don’t make it easy since they don’t distinguish between natural and added sugar (though the proposed changes to the labels would fix that). What’s more, added sugar comes in many forms, from high fructose corn syrup and evaporated cane juice to maltose and dextrose. A good rule of thumb: If the food doesn’t come from nature (think: apple) and sugar is listed in the ingredients, there’s a good chance that it contains added sugar.


Your Next Read: How To Like Coffee Without Sug

5 “Health” Foods That Are Worse Than a Donut

5 “Health” Foods That Are Worse Than a Donut

The American supermarket is like a Halloween parade in reverse. To go trick or treating, neighborhood kids dress up as goblins and try to take sugar out of your hands. But at the supermarket, gruesome creatures dress up as kindly benefactors and try to put sugar into your hands.

At Eat This, Not That!, we’re pulling the mask off of seemingly healthy products seemingly healthy products that are secretly packed with truly unhealthy levels of sweetener. And more and more, health experts are targeting sugar—not fat—as our greatest dietary health scourge. 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.

How hard could it be to limit yourself to 6 sugar packets a day? A lot harder than you think. Sugar is in thousands of places where it doesn’t belong, dressed up in disguises like corn syrup, maltodextrin and sucrose. Eat This, Not That! found 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!

“HEALTH” FOOD IMPOSTOR #1: Whole Grain Cereal

Cascadian Farms Cinnamon Raisin Granola

Per cup: 345 calories, 4.5 g fat, 27 g sugar

SUGAR EQUIVALENT: More than 6 Dunkin’ Donuts Sugar Raised Donuts!

 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. (To get your granola on without the sugar buzz, check out these store-bought granolas packed with awesome flavor, not artificial flavorings. )

Eat This Instead:

Kashi Autumn Wheat Whole Wheat Biscuits

Per cup: 180 calories, 1 g fat, 7 g sugar


Ocean Spray, Craisins, Original

Per ¼ cup: 130 calories, 0 g fat, 29g sugar

SUGAR EQUIVALENT: More than 7 Dunkin’ Donuts Sugar Raised Donuts!

 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 instead:

Sun Maid Pitted Plums

Per ¼ cup: 100 calories, 0 g fat, 15 g sugar

“HEALTH” FOOD IMPOSTOR #3: Salad Dressing

Kraft Salad Dressing, Fat Free Catalina

150 calories, 0 g fat, 350 mg sodium, 7 g sugar

SUGAR EQUIVALENT: More than 2 Dunkin’ Donuts sugar raised donuts!

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 Instead:

Bragg, Healthy Organic Vinaigrette

90 calories, 9 g fat, 60 mg sodium, 2 g sugar

 “HEALTH” FOOD IMPOSTOR #4: Fruit Yogurt

Dannon Fruit on the Bottom, Peach

150 calories, 1.5 g fat, 27 g sugar, 6 g protein

 SUGAR EQUIVALENT: More than 6 Dunkin’ Donuts Sugar Raised Donuts!

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.” For the best mid-afternoon snack choices, from yogurt to nutrition bars, check out our Best 50 Snack Foods in America.

Eat This instead:

Chobani Simply 100, Blueberry

Per 5.3 oz container: 100 calories, 0 g fat, 8 g sugar, 12 g protein



Langers Pomegranate Blueberry Juice Cocktail

Per 8 fl oz: 140 calories, 30 g sugar,  27% fruit juice

 SUGAR EQUIVALENT: More than 7 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 instead:

V8 Fusion Light Pomegranate Blueberry

Per 8 fl oz: 50 calories, 10 g sugar, 100 % fruit and vegetable juice



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