Do you ever feel like you just can’t escape sugar? Fear not — because not all sugars are made equal.
There are two types of sugar you should know about: natural and artificial. As its name indicates, natural sugar is any sugar that naturally occurs in foods; there is no sugar added to the food. Natural sugars are often found in fruits (fructose) and dairy (lactose).
Artificial, or added, sugars are not naturally occurring in foods and possess no nutritional value. For example, a lemon contains natural sugar, but lemonade has artificial sugar.
There are many ways to limit added sugars in your diet. Swap sugary drinks, like energy drinks, sodas, iced teas and fruit juices, for water. Regular water, fruit-infused water, seltzers and sparkling water are all low in sugar or sugar-free and can be a good substitute for sugared beverages.
Additionally, opt for natural sugars — rather than artificial packets — when sweetening foods and beverages. Reading ingredient labels for their sugar content is also a great practice. The ingredient list on a label is always ordered from the most to least prevalent ingredient. If you see sugar listed as one of the first few items of an ingredient list, the product has an abundance of sugar, and it might be best to opt for another option.
What’s more, subtracting the added sugars from the total sugars on a label gives you the amount of naturally occurring sugars in the drink or food. The average person should aim to consume around 9 teaspoons (36 grams) max for men and 6 teaspoons (25 grams) max for women daily.
The benefits of natural sugar in the diet as opposed to artificial are tremendous. Foods with natural sugars have a higher nutritional value because they contain other healthy components. Natural sugars also provide the body with stable energy, keep blood sugar levels balanced and can stabilize your metabolism. When you are craving sugar, try a piece of fruit, like an apple, a banana and mixed berries, or plain Greek yogurt.
In contrast, artificial sugars are often sweeter than natural sugars and can change your tolerance for sugar, making you crave it more. Below, browse a list of foods you might not realize are filled with added sugars.
- Sauces and condiments (ketchup, barbecue sauce, salad dressing, pasta sauce, etc.)
- Yogurts (opt for unsweetened, plain options and add your own fruit)
- Granola and protein bars
- Packaged oatmeal
- Jams and nut butters
- Soups
- Breads and pastries
- Breakfast cereals
- Packaged and dried fruits
- Caffeinated beverages from your favorite chain establishments (we recommend preparing your coffee at home most days)
The next time you feel a sugar craving coming on, try picking up a banana, an apple or an orange. Pair it with a healthy fat or a protein to stabilize blood sugar — and enjoy!
By: Kelci Cost
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