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It’s old news that sugar can seriously hurt your weight loss goals, but then, we have way too much sugar on a daily basis. While experts recommend strict control of our sugar intake, some studies suggest we consume up to 22 teaspoons per day! Surprisingly, white sugar is not the only source of sugar that accumulates and becomes a cause for concern. There are many everyday foods that contain a high amount of sugar, added in various forms, that contribute to weight gain, inflammation, and an increased risk of type 2 diabetes, and diabetes. heart, etc. In this article, we help you identify 10 everyday staple foods that are high in sugar and possibly the reason why you can’t lose weight.
1. Breakfast Cereal:
Contrary to popular opinion that breakfast cereals are a healthy choice, many contain sugar and very different types. Consuming these cereals can flood the body with excessive amounts of sugar and this is also when we should start our day with a healthy meal. What’s more, this packed grain, made up primarily of refined carbohydrates, disrupts blood sugar levels and stimulates insulin secretion, which promotes fat accumulation. The inclusion of candied fruit in such cereals is equally problematic, as they are coated with sugar, artificial colors, preservatives, and other additives meant to tempt consumers’ tastes. So, replace your breakfast cereals with healthy options like idli, dosa, paratha, poha, etc.
2. Ketchup and Sauces:
Ketchup is a popular condiment that many Indians use in their daily meals. Although ketchup is not a traditional part of Indian cuisine, it has gained popularity and is often incorporated into various dishes to add crunch, flavor and enhance the taste. Ditto with the tomato and other sauces. Popular tomato ketchup contains about two-thirds of a cup of sugar in a 20-ounce (1/2 kg) bottle. Considering how generous we are with ketchup on a daily basis – as a dipping sauce for snacks like samosas, pakoras, french fries and potato wedges, this is a cause for concern. Also, ketchup and sauces are a common ingredient in sandwiches and burgers. Not to mention, Indian street food vendors often serve ketchup as a condiment to popular street food items like chaat and pani puri to give them an extra flavour. We consume a lot of sauce and a lot of sugar this way.
3. Salad Dressing:
A homemade salad with lots of veggies can be turned into an unhealthy dish by adding a generous amount of store-bought dressing that often has heaps of added sugar. Not only sugar, salad dressing can also contain high amount of sodium, emulsifiers, etc. Keep in mind that one of the popular salad dressing bottles has these ingredients listed – refined soybeans, liquid glucose, sugar, cheese, etc. So, you’ll have to read the ingredient list to get rid of sugars like liquid glucose, or just whip up your own dressing. To cut them cut unnecessary calories.
4. Jam/Chocolate Spread:
Bread and jam is a breakfast staple all over the world, but health experts point out that it is the unhealthiest way to start the day, especially when the bread is white and the jam is so good! Many of us also love to spread chocolate on our bread and parathas. Consider this: A very popular chocolate spread lists “sugar” as the primary ingredient and contains up to 54g of sugar per 100g serving, which equates to almost 209 calories! Jam, which is made primarily of sugar, comes in different colors and flavors, which makes it unsuitable for diabetics or those aiming to lose pounds. When striving to reduce calorie intake, modifications must be made to our diet, including eliminating jam and chocolate spreads from the breakfast table. While these foods are undoubtedly delicious, they are also high in calories and hinder your fat burning efforts. Also read: “10 ways to quickly reduce body fat percentage.”
5. Sweetened Coffee:
Sugar is added to the coffee to enhance its taste 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 blends that contain added sugars. Coffee is best when it’s brewed black!
6. Low Fat Yogurt:
Greek yogurt is one of the best sources of protein for vegetarians. But low-fat yogurt can have an insane amount of added sugar to make up for the bland taste after cutting down on the fat content (although the amount can vary depending on the brand and the specific product). It’s always a good idea to check the nutrition label or ingredients list to determine the sugar content of a particular low-fat yogurt product. When choosing low-fat yogurt, you can choose plain or unsweetened varieties to reduce your sugar intake. Also read: “What foods should I avoid on a low-fat diet?”
7. Granola:
Here’s another so-called “healthy” option that can be high in sugar. Many commercially available granola products may contain added sweeteners such as honey, maple syrup, agave nectar, or brown sugar to enhance taste and texture. These sweeteners contribute to the granola’s total sugar content.
8. Muesli:
Packaged muesli mainly consists of multigrain cereals and rolled oats, but may also contain rice, corn, wheat bran, candied fruits, nuts such as almonds and walnuts, raisins, sugar, etc. Additionally, it can be tossed into stirred syrup for added sweetness along with added flavors to appeal to consumers’ palates. So, before adding the next packet of muesli to your grocery cart, go through the ingredients list beforehand.
9. Soups:
Food companies often list “sugar” as their first ingredient on soup packages. Sugar can enhance the taste of a packed soup by adding a slight sweetness and helps balance the flavors, masking any unpleasant aftertaste, and creating a flavor profile that is more attractive to consumers. Some packaged soups may contain ingredients or flavors that are naturally bitter, acidic, or strong. The sugar can help mask or reduce the intensity of these flavors, making the soup more enjoyable to eat.
10. Biscuits and Cookies:
You may call it a biscuit or biscuit, but sugar is an essential ingredient in crackers and biscuits because it provides sweetness and enhances the overall taste and flavor. Sugar also plays an important role in the texture and structure of crackers and biscuits. It contributes to browning and caramelization during baking, resulting in desirable crispness, tenderness, and an enjoyable texture. So even if the biscuit says it’s sugar-free, there’s still some amount of sugar in it.
In summary, consuming sugary foods and drinks can lead to an excessive intake of calories, which can contribute to weight gain. By cutting out added sugars, you reduce your total calorie intake, making it easier to create a calorie deficit and promote weight loss. Most importantly, if losing weight is on your mind, the right kind of diet plans can help you shed extra pounds, and Rati Beauty diet plans help you shed extra pounds as well as inches. Download the Rati Beauty app for more details.
Why are low-fat and fat-free products not good for weight loss?
10 ways to quickly reduce body fat percentage
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