Sugar Switches


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)


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