It’s old news that sugar can badly hurt your weight loss goals, but then, we are having way too much sugar on a daily basis. While experts recommend having a strict control over sugar intake, certain studies say we are consuming up to 22 teaspoons each day! Surprisingly, white sugar isn’t the only source of sugar that’s adding up and becoming a cause of concern, there are so many everyday foods with high amount of sugar, added in different forms, that contribute to weight gain, inflammation, and increased risk of type 2 diabetes, heart disease, etc. In this article, we help you identify 10 basic everyday foods with high amount of sugar and probably the reason why you are unable to lose weight.
1. Breakfast Cereals:
Contrary to popular opinion of breakfast cereals being a healthy option, a lot of them contain sugar and that too different types. Consuming these cereals can inundate the body with excessive amounts of sugar, and that too, when we should start our day by a healthy meal. Moreover, these packaged cereals, primarily composed of refined carbohydrates, disrupt blood sugar levels and trigger insulin release, which promotes fat accumulation. The inclusion of candied fruits in such cereals is equally problematic, as they are coated in sugar, artificial colors, preservatives, and other additives intended to entice consumers’ palates. So, swap breakfast cereals with healthy options like idli, dosa, paratha, poha, etc.
2. Ketchup and Sauces:
Ketchup is a popular condiment used by many Indians in their daily meals. While ketchup is not traditionally part of Indian cuisine, it has gained popularity and is often incorporated into various dishes to add tanginess, flavor and enhance the taste. Ditto with tomato and other sauces. A popular tomato ketchup contains about two-thirds cup of sugar in its 20-ounce (1/2 kg) bottle. Considering how generously we use ketchup on a daily basis – as a dipping sauce for snacks such as samosas, pakoras, fries, and potato wedges, it’s a cause for concern. Also, ketchups and sauces is a common ingredient in sandwiches and burgers. Not to mention, Indian street food vendors often offer ketchup as a condiment for popular street food items like chaat and pani puri to give them an extra kick of flavor. We are consuming way too much sauce and too much sugar that way.
3. Salad Dressing:
A homemade salad with lots of veggies can be turned into a unhealthy dish by adding a generous amount of store-bought dressing which often has heaps of sugar added. Not only sugar, salad dressing can also have high amount of sodium, emulsifiers, etc. These also tend to be high in calories. Consider this, one popular salad dressing bottle had these ingredients listed – refined soybean, liquid glucose, sugar, cheese, etc. So, you would have to read the ingredients list to eliminate sugars like liquid glucose, or just whip your own dressing to cut down unnecessary calories.
4. Jam/Chocolate Spreads:
Bread and jam is a staple breakfast the world over, but health experts point out it’s the unhealthiest way to kickstart the day, especially when the bread is white and the jam is well jam! Many of us also love spreading chocolate spread on paratha and bread. Consider this: a highly popular chocolate spread lists “sugar” as its primary ingredient and contains up to 54 grams of sugar per 100 grams, equating to approximately 209 calories! Jam, primarily made from sugar, comes in various colors and flavors, making it unsuitable for diabetics or those aiming to shed pounds. When striving to reduce calorie intake, adjustments must be made to our diet, including eliminating jam and chocolate spreads from the breakfast table. While undoubtedly delicious, these spreads are calorie-dense and hinder fat burning efforts. Also read: “10 Ways to Lower Body Fat Percentage Fast.”
5. Sweetened Coffee:
Sugar is added to coffee to enhance its flavor and make it more enjoyable for those who prefer a sweet taste. The extra sweetness can mask any bitterness or acidity in the coffee, making it more palatable. The demand for sweetened coffee has led to the availability of various flavored syrups, creamers, and pre-packaged coffee mixes that contain added sugars. Coffee is best when it’s brewed black!
6. Low-Fat Flavoured Yogurt:
Greek yogurt is considered one of the best sources of protein for vegetarians. But low-fat yogurt may have an insane amount of added sugar to compensate for the bland taste after ripping away the fat content (although the amount can vary depending on the brand and specific product). It’s always a good idea to check the nutrition label or ingredients list to determine the sugar content in a particular low-fat yogurt product. When choosing low-fat yogurt, you can opt for plain or unsweetened varieties to minimize your sugar intake. Also read: “What Foods Should be avoided on a Low Fat Diet?”
Here’s another so-called “healthy” option that can have high amount of sugar. Many commercially available granola products may have added sweeteners such as honey, maple syrup, agave nectar, or brown sugar to enhance the taste and texture. And these sweeteners do contribute to the overall sugar content of granola.
Packaged muesli primarily comprises of multigrain cereals, rolled oats, but may also have rice, corn, wheat bran, candied fruits, nuts like almonds, walnuts, raisins, sugar, etc. In addition, they may be tossed in invert syrup for added sweetness along with added flavours to appeal to the tastebuds of consumers. So, before you add the next packet of muesli to your grocery cart, do go through the ingredients list before.
Food companies often list “sugar” as their first ingredient on their soup packets. Sugar can enhance the taste of packaged soups by adding a subtle sweetness and help balance out flavors, mask any unpleasant tastes, and create a more appealing flavor profile for consumers. Some packaged soups may contain ingredients or flavors that are naturally bitter, acidic, or strong-tasting. Sugar can help mask or reduce the intensity of these flavors, making the soup more pleasant to eat.
10. Biscuits and Cookies:
You can call them cookies or biscuits, but sugar is a key ingredient in biscuits and cookies as it provides sweetness and enhances the overall taste and flavor. Sugar also plays a crucial role in the texture and structure of biscuits and cookies. It contributes to the browning and caramelization during baking, resulting in desirable crispness, tenderness, and a pleasing texture. So, even if biscuits say they are sugar free, there’s still amount of sugar in there.
Summing up, consuming sugary foods and beverages can lead to excessive calorie intake, which can contribute to weight gain. By cutting out added sugars, you reduce your overall calorie intake, making it easier to create a calorie deficit and promote weight loss. Most importantly, if weight loss is on your mind, the right kind of diet plans can help you get shed extra pounds, and Rati Beauty diet plans help you to shed extra pounds as well as inches. Download the Rati Beauty app for more details.