Surprising Places Where Sugar Hides

Sugar by any other name is still sugar. By that I mean that you really need to check the nutrition labels carefully when scouting for the sugar content of foods. Often sugar can be listed numerous times on the same list, but under “pseudonyms.” (Remember, the higher up on the list the ingredient is, the more the product contains.) Some of sugar’s aliases include: Brown sugar, corn sweeteners, corn syrup, confectioner's sugar, dextrin, dextrose, evaporated cane juice, fructose, fruit juice concentrate, glucose, high-fructose corn syrup (HFCS), honey, invert sugar, lactose, malt syrup, maltose, maple syrup, molasses, raw sugar, sucrose, syrup, table sugar, and turbinado sugar. So how can you tell how much sugar is in your foods? Start by looking at the labels on your foods. The first place to look is the sugar section on your food label which is located under Total Carbohydrate. A quick way to convert the sugar grams to teaspoons is to divide the number of grams by four. USDA recommends limiting added sugars - from packaged foods and the sugar bowl - to 24 grams a day (6 teaspoons) if you eat 1,600 calories; 40 grams (10 teaspoons) for a 2,000-calorie diet; 56 grams (14 teaspoons) for a 2,400 calorie diet; and 72 grams (18 teaspoons) for a 2,800-calorie diet. Don't worry about the natural sugars from fruit, milk and starchy veggies (beans/lentils/corn). Remember - your goal is around 12 teaspoons per day or less. Many people think of sugary foods as candy or sweets. However there are foods that may trick you. For example, did you know that marinara sauce had sugar in it? But what's more surprising is how disguised it can be by the deceptively small serving size listed on the nutrition label. Below your find some surprising foods and note the serving size listed (most of us eat more then the portion below -- the Jamba Juice for example is the smallest size they sell).
Jamba Juice's Strawberry Surf Rider 16 ounce 69 grams
Starbucks nonfat or soy chai latte grande 47 grams
Junior Mints 16 mints 32 grams
Dried Fruit 1/3 cup 30 grams
Starbucks nonfat caffe latte grande 20 grams
Frozen yogurt, nonfat or low-fat 1/2 cup 20 grams
Post/Kellogg’s Raisin Bran cereal 1 cup 19 grams
Entenmanns Multi Grain cereal bar 1 bar 16 grams
Twizzlers 4 pieces 16 grams
Sweet and sour sauce 2 tablespoons 12 grams
Quaker Chewy Yogurt Strawberry Granola Bar 1 bar 12 grams
1 eel sushi roll 6 Pieces 12 grams
Fig Newton 1 cookie 12 grams
Fat Free honey mustard dressing 2 tablespoons 11 grams
Marinara sauce or cooked or stewed tomatoes 1 cup 10 grams
Wasabi peas 1 ounce 10 grams
Barbecue sauce 2 tablespoons 5 grams
Honey Roasted Peanuts 1 oz. 4 grams
Ketchup 1 tablespoon 4 grams
Teriyaki Sauce 2 tablespoons 4 grams



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