By: Nikki Nies
Sugar consumption gets a bad rap for being the leading cause of greater waistlines. Rightfully so, many drink sugar calories as well as consume an overwhelming amount of sugar above the recommended intake. The American Heart Association recommends one limits added sugar consumption to no more than of one’s discretionary calorie allowance.
That’s wrong! You can breathe a little bit to know you’re body needs a little bit of sugar for human bodily function. Natural sugar is the healthiest route to go (i.e. fruit) and there are certain brands of foods you can swap out of your daily routine while enjoying the flavors of great food.
|
Switch This! |
For This! |
| Arnold 100% Whole Wheat: 1 slice; 110 kcal; 4 g sugar | Food for Life Ezekial 4:9 Flax Sprouted Whole Grain Bread: 1 slice; 80 kcal; 0 g sugar |
| Total Whole Grain Cereal: ¾ cup; 100 calories; 5 g sugar | Post Shredded Wheat: 1 cup; 170 kcal; 0 g sugar |
| Bisquick Complete Pancake & Waffle Mix Simply Buttermilk with Whole Grain: ½ cup; 210 kcal; 6 g sugar | Bob’s Red Mill Organic 7 Grain Pancake and Waffle Mix: 1/3 cup; 190 kcal; 2 g sugar |
| Newman’s Own Creamy Balsamic dressing: 1 Tablespoon; 50 kcal; 4 g sugar | Newman’s Own Creamy Caesar Dressing: 1 tablespoon; 85 kcal; 0 g sugar |
| Bertolli Tomato & Basil pasta sauce: ½ cup; 70 kcal; 12 g sugar | Victoria All Natural Marinara Sauce: ½ cup; 70 kcal; 5 g sugar |
| Smucker’s Strawberry Jam: 1 tablespoon; 50 kcal; 12 g sugar | Polaner All Fruit with Fiber, Strawberry: 1 Tablespoon; 35 kcal; 6 g sugar |
| La Choy Orange Ginger Sauce & Marinade: 1 tablespoon; 25 kcal; 4 g sugar | La Choy Stir Fry Teriyaki Sauce & Marinade: 1 tablespoon; 10 kcal; 1 g sugar |
| Twix: 1 package; 250 kcal; 24 g sugar | Dagoba Organic Chocolate Xocolati dark chocolate bar 74% cacao: 1 oz; 140 kcal; 7 g sugar |
| Entenmann’s Deluxe French Cheesecake: 1 serving; 390 kcal; 25 g sugar | Yasso Frozen Greek Yogurt Bars: 1 coconut bar; 80 kcal; 12 g sugar |
| Premium Ice Cream, vanilla: ½ cup; 266 kcal; 22 g sugar | Creamsicle Orange & Raspberry: 1 pop; 70 kcal; 8 g sugar |
| Jell-O Vanilla Pudding: ½ cup; 110 kcal; 17 g sugar | Julie’s Organic Juliette Ice Cream Sandwiches: 1 bar; 100 kcal; 6 g sugar |
| Gummy Worms: 10 worms; 293 kcal; 43.6 g sugar | Angie’s Classic Sweet & Salty Kettle Corn: 2 cups; 140 kcal; 8 g sugar |
| JIF Peanut Butter: 2 tablespoons; 190 kcal; 3 g sugar | Smucker’s Organic Peanut Butter: 2 tablespoons; 210 kcal; 1 g sugar |
| Chobani 0% Greek Yogurt Pomegrante: 6 oz; 140 kcal; 19 g sugar | Siggi’s Icelandic Style Skyr Strained NonFat Yogurt; Pomegranate & Passion Fruit: 5.3 oz; 100 kcal; 9 g sugar |
| Del Monte Peach Chunks in Heavy Syrup: ½ cup; 100 kcal; 23 g sugar | Dole Frozen Sliced Peaches: ¾ cup; 50 kcal; 10 g sugar |
| Snapple Green Tea: 16 oz; 120 kcal; 30 g sugar | Honest Tea Jasmine Green Energy Tea: 16 oz; 34 kcal; 10 g sugar |
I hope this list of sugar swaps make you feel more empowered to make healthier choices. While some of the brands may not be as mainstream in your local grocery chain, it’s good to be aware of the sugar content of what you’re buying and that sugar is not “only” in sweets. Also, please note the portions from the left to the right column (i.e. 1/2 cup–>1/3 cup)
Sources: http://healthyeating.sfgate.com/much-sugar-safe-daily-diet-9020.html
http://www.prevention.com/food/healthy-eating-tips/22-smart-sugar-swaps?s=2&?cm_mmc=Facebook-_-Prevention-_-food-healthyeatingtips-_-22smartsugarswaps
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