1. Overview
In our previous blog post, we delved into the pervasive presence of sugar and sweeteners in our diets, unraveling the intricate web of their effects on our health and well-being. The primary contributors to added sugars are well known, including sugar-sweetened beverages, desserts, sweet snacks, coffee, and tea, collectively contributing to over 50% of added sugar in Americans' diets. However, there are seemingly innocent foods, believed to be healthy, that are, in fact, hidden sugar traps. In this guide, we will explore the most common hidden sugar traps that you may be unaware of.
2. Fruit Juice & Smoothies
Marketed as a natural source of vitamins, minerals, and antioxidants, fruit juice is considered a part of a healthy and well-rounded diet. Despite its reputation as a healthy beverage, fruit juice may not be as wholesome as it appears.
Whole fruits, rich in fiber, play a crucial role in enhancing digestive health by regulating blood sugar levels and promoting a feeling of fullness. The combination of lower calorie density, fiber retention in the skin and pulp, and the act of chewing creates a more satisfying eating experience, inherently curbing overall intake. Furthermore, fiber's ability to slow glucose absorption adds an extra layer of benefit by moderating the blood glucose response curve and diminishing the demand for insulin.
Conversely, fruit juices lack the fiber present in whole fruits, making overconsumption effortless and leading to an intake of more calories and sugars. This absence of fiber also allows for the rapid absorption of natural sugars, potentially causing sudden spikes in blood sugar levels. Moreover, the juicing process may result in nutrient loss, diminishing the overall nutritional value of the beverage compared to consuming the entire fruit.
So just how bad is it? A standard 12 oz can of Coca-Cola contains 39 g of sugar, while a 15.2 oz Odwalla Juice Smoothie Original Superfood Blend, which is one serving, contains a whopping 51 g of sugar. While this amount of sugar in a single serving is definitely on the high end for fruit juice, it is not alone.
It is important to note that while the sugar in fruit juice is naturally occurring and not added (most of the time), the calorie content of the juice is determined by the sugar content, whether it's natural or added. This means that even in natural, 100% pure juice, the sugar can contribute to weight gain and other health issues associated with excessive sugar consumption. Additionally, without the fiber to slow glucose absorption, your body will exhibit a similar insulin response whether you are consuming approximately 40 g of sugar from soda (added) or fruit juice (natural).
3. Condiments & Salad Dressing
Condiments are like culinary sidekicks, infusing our meals with a burst of flavor—be it zesty, tangy, or sweet. Found everywhere, from BBQ sauce slathered onto ribs to the savory teriyaki dressing up stir-fries, these flavor enhancers often conceal sweet secrets that stealthily contribute to our daily sugar intake. Some condiments high in added sugar include: Ketchup, BBQ Sauce, Honey Mustard, Lite Salad Dressing, Teriyaki Sauce, Hoisin Sauce, Relish, Tartar Sauce, and Duck Sauce.
4. Yogurt
Beyond its delightful taste, yogurt stands out for its numerous health benefits, making it a nutritional powerhouse. One of its key attributes is being a rich source of probiotics that contribute to improved digestion, and support the immune system. Furthermore, yogurt is a valuable source of essential nutrients, including calcium for bone health, protein for muscle development and repair, and a variety of vitamins that contribute to overall well-being. Despite the benefits, many yogurts contain high levels of added sugar.
5. Milk Alternatives
Plant-based milk alternatives have gained traction in recent years as consumers prioritize health-conscious lifestyles and environmental sustainability. More than one-third of consumers bought plant-based alternatives for the first time after 2020. While some alternatives may present a healthier choice compared to traditional milk, this is far from a universal truth. Notably, oat milk, a frontrunner among alternatives frequently contains between 5 - 10 g of added sugar per serving.
6. Canned Soups
Canned soup stands as a versatile and convenient pantry staple, offering a comforting solution for various occasions—whether it's warming up on a cold day, providing nourishing liquids during periods of illness, or contributing to a thoughtful diet plan. Easy to store and serve, with a diverse array of flavors and options available, it effortlessly combines convenience with the potential for a satisfying and nutritious meal. While the main drawback of packaged soup tends to be the sodium levels, they also pack a surprising amount of added sugar.
