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A part of breaking free from sugar dependence entails figuring out the place all of the sugar in your weight loss program is coming from. In immediately’s world, this may be very difficult. Though there are apparent sources of sugar that the majority of us can acknowledge, corresponding to chocolate bars, laborious candies, and cake, sugar typically finds its approach into locations the place you might not anticipate it!

Hidden sugars could make breaking sugar dependence much more difficult. Let’s talk about find out how to establish the sources of sugar in your weight loss program, meals the place it might be hidden, and better-for-you choices to contemplate.

Breakfast Cereal

Though Frosted Flakes and Cinnamon Toast Crunch are recognized to be filled with sugar, there are additionally cereals marketed as “wholesome” which might be equally as stuffed with sugar. For instance, Kellogg’s Particular Ok Fruit and Yogurt cereal has 13g of added sugar per serving—and no, this doesn’t embrace the milk! When you ate Particular Ok within the morning, you’re already getting 26 p.c of your each day worth of added sugar—and that’s when you persist with the beneficial serving dimension on the bundle!

Navigating the cereal aisle might be difficult as sugar is hiding round each nook. Fortunately, there are cereals which might be decrease in sugar and generally is a good possibility when transitioning to a low-sugar life-style. Kashi Cinnamon French Toast gives 7g of added sugar per serving, and Unique Cheerios gives solely 1g of added sugar per serving.

Yogurt

Yogurt is actually a nutritious possibility as it’s filled with calcium, protein, and probiotics, however studying find out how to navigate the yogurt part within the grocery retailer is crucial. You guessed it—even yogurt comprises hidden sugars! Yoplait Strawberry Greek Whips are regarded as a greater different as they’re Greek yogurt-based; nevertheless, they include 10g of added sugar per serving. yogurt different is FAGE 5 P.c Complete Milk Greek Yogurt, which comprises zero grams of added sugar. Though the FAGE yogurt isn’t sweetened, you may add some sweetness to it by topping it with some berries, bananas, or mangos.

Bars

Snack bars are sometimes regarded as a wholesome on-the-go possibility, however don’t be fooled. Some snack bars pack in as a lot sugar as a sweet bar. One bar that’s marketed as wholesome is the Chocolate Chip CLIF Bar, which comprises 17g of added sugar. The Gatorade Protein Bar in Mint Chocolate Chip Crunch comprises an excellent increased quantity of sugar at 27g of added sugar per bar!

When selecting snack bars, remember to test the meals label, as it’s extra frequent to discover a bar with excessive quantities of added sugar than it’s to search out one with out. different is the KIND bar within the taste Darkish Chocolate Nuts and Salt, which has solely 5g of added sugar. RXBAR is one other better-for-you different. They include round 13g of sugar, however they’re sweetened with dates and include no added sugar.

Juices

Juices might be tough as they’re typically marketed as vitamin powerhouses. At any time when fruits are juiced, they’re stripped of their fiber and different vitamins and go away behind sugar. Let’s check out one of the crucial well-liked juice manufacturers that’s marketed as a wholesome beverage. Bare Inexperienced Machine juice has 53g of sugar per serving! Though Bare Juice doesn’t include any added sugar as a result of the sugar is of course derived from juice, it nonetheless comprises sugar.

As a rule of thumb, it’s best to eat fruit in its pure type to reap essentially the most advantages. When you do determine to decide on a juice possibility, Suja Uber Greens fruit and vegetable juice comprises solely 5g of sugar per serving. It’s best to make use of warning when selecting drinks that include fruit juice as a result of the entire sugar they include could also be much more hidden.

Granola

Yogurt with granola is a well-liked snack that’s thought of to be wholesome. Granola actually gives the physique with complete grains, however it’s typically filled with added sugar. For instance, Nature Valley Oats and Honey Protein Granola comprises 15g of added sugar per ⅔ cup serving. A greater possibility to decide on could be Purely Elizabeth Historic Grains Granola, which is decrease in sugar at 7g and comprises 2g of fiber and 3g of protein to advertise satiety and emotions of fullness.

Dried Fruit

Fruit is dried by way of a course of referred to as dehydration. At any time when fruit is dehydrated, it’s usually processed with sugar to boost the style. Once more, fruit in its pure type is at all times the best choice, as dried fruit typically comprises added sugars. Ocean Spray Craisins are a preferred dried fruit possibility that comprises 26g of added sugar per ¼ cup. A dried fruit possibility that comprises much less sugar at 12g of added sugar is the Ocean Spray Much less Sugar Craisins.

The most effective guideline to comply with when slicing again in your sugar consumption is to test the meals label. It’s required for meals corporations to checklist the quantity of added sugars that their merchandise include and the way that quantity compares to the p.c each day worth (DV). When initially slicing again in your sugar consumption, it’s OK to decide on merchandise that include sugar options. Though the tip objective is to chop again on sugar options, too, they could be a good way that can assist you kickstart your sugar-less journey! When you’re trying to reduce on sugar however not fairly positive the place to start out, I encourage you to take a look at my ebook SugarLess: A 7-Step Plan to Uncover Hidden Sugars, Curb Your Cravings, and Conquer Your Dependancy.