Yogurt

That “low-sugar” or “sugar-free” yogurt is probably packed with artificial sweeteners like sucralose and aspartame. “Really, both sugar and artificial sweeteners are a problem for your health,” says functional medicine specialist Melissa Young, MD, via Cleveland Clinic Health Essentials. “But if we’re comparing what’s worse, artificial sweeteners are far worse than sugar.”

Bread

Many “light” breads and diet options are packed with fake sugars. Ironically, those fake sugars might be derailing your diet. “When you’re consuming artificial sweetener, your body starts to crave more of it. And it can be easier to give in to that craving because you think you’re making a healthier choice,” says Dr. Young. “You wind up consuming more calories. That mindset and that sweetness addiction lead to effects throughout your body.”

Protein Shakes

Protein shakes are notorious for containing fake sugars like sucralose (and even the addition of high-fructose corn syrup). Considering that protein shakes are marketed as part of a healthy lifestyle, this makes it even more important to read the labels on your favorite drinks. “Sweet and sugary foods should be a once-in-a-while thing,” Dr. Young says. “No artificial sweetener can turn an unhealthy food into a healthy one.”

RELATED: The 6 Healthiest Sweeteners—and 6 to Avoid

Flavored Cottage Cheese

Flavored cottage cheeses tend to be packed with artificial sweeteners, making what should be an ideal protein-packed snack into something that should be limited. “The challenge is that the food industry is not very transparent about how much non-sugar sweeteners are in their products,” says Dr. James Krieger, a UW clinical professor of health systems and population health and executive director of Healthy Food America. “They have to list sweeteners on the ingredients list, but they don’t have to list the amount.”

Sugar-Free Gum

Sugar-free gum relies on fake sugars (usually sorbitol and xylitol) to make it taste, well, sweet. “”Our studies show that elevated blood levels of xylitol contribute to heightened platelet reactivity and are associated with an enhanced risk for cardiovascular events, like heart attacks and strokes,” says physician-scientist Stanley Hazen, MD, PhD.

Protein Bars

Protein bars are often touted as a healthy snack or meal replacement, but many of them contain fake sugars. “There’s really pretty good evidence from long-term epidemiological diet studies that link exposure to non-sugar sweeteners to Type II diabetes, to weight gain, to heart disease. Those certainly are three big public health problems right now,” says Dr. Krieger.

Pasta Sauce

Some pasta sauces marketed as low-sugar or no-sugar added may contain artificial sweeteners. “Swapping out sugar for artificial sweetener isn’t going to give you the health benefits you’re looking for, and may prove to be dangerous to your long-term health,” says Dr. Young.

The post 7 “Healthy” Grocery Items That Are Actually Loaded With Fake Sugars appeared first on Eat This Not That.

Better Blood Sugar Control

One of the main reasons for Morris eliminating added sugars for a month was to maintain stable blood sugar and it worked. “I experienced more steady energy throughout the day, with no need for extra caffeine or mid-day naps,” she says. “Many people don’t realize how strongly food choices impact energy, mood, and focus. For example, after going to a buffet or eating a large bowl of pasta, ask yourself: How do I feel right now? Do I need a nap?” She adds, “That post-meal tiredness is often the result of a glucose spike followed by a crash, leading to fatigue and sluggishness. Learning how to balance meals helped me avoid those ups and downs.”

RELATED: 25 Unhealthiest Breakfast Foods With the Most Added Sugars

Less Cravings

Cravings can be so strong it’s hard to not give in, but after quitting added sugars for 30 days, Morris didn’t have a hankering for sugar as much. “The less added sugar I consumed, the less I craved it,” she says. “This was likely because I focused on meals with more protein, healthy fats, and complex carbohydrates, which kept me full longer and reduced the constant desire for sweet foods.” She explains, “Over time, my taste buds adapted, and I became more satisfied with naturally sweet foods like fruit.”

Lost Weight

Another life-changing benefit for Morris was dropping a few pounds. “I was pleasantly surprised to lose the stubborn 5 pounds I had been holding onto,” she says. “This change boosted my confidence and motivated me to keep pursuing my nutrition and health goals. Beyond the number on the scale, I felt lighter, more energized than ever, and more in tune with my body.”

Better Sleep

Morris also experienced improved sleep as a result of cutting out all added sugars. “I noticed I could fall asleep faster and felt more refreshed upon waking,” she says. “Large blood sugar fluctuations during the day can also happen at night, sometimes leading to low blood sugar episodes that may cause symptoms like night sweats or waking up feeling restless.” She adds, “By stabilizing my blood sugar, I reduced these disruptions and supported a deeper, more restorative sleep.”

Less Fatigue

Feeling exhausted all day and sluggish is not only uncomfortable, but it’s tough to get anything done, but by not eating added sugars, Morris felt more energized. “By cutting out excess added sugar, I was able to balance and stabilize my blood glucose levels, which helped me feel more alert and energized,” Morris explains. “Research shows that consuming certain types of carbohydrates—particularly simple sugars—can increase fatigue within 30 minutes of eating.” She adds, “In contrast, complex carbohydrates are digested more slowly, providing a steadier source of energy without the sharp spikes and crashes that drain an individual.”

The post I Quit Added Sugars for 30 Days and Noticed 5 Life-Changing Benefits appeared first on Eat This Not That.

Yogurt-Covered Pretzels

Pretzels might seem harmless, but the sugar level increases once they are covered with something sweet. “They sound like a balanced snack, but that ‘yogurt’ coating is more sugar than dairy. One handful can pack over 18 grams of added sugar, mainly from glucose syrup and confectioner’s glaze,” Collingwood says.

Kirkland Soft & Chewy Granola Bars

When you were a kid, you probably thought granola bars were healthy. However, Kirkland Soft & Chewy Granola Bars are loaded with sugar. “These kid-friendly bars look wholesome, but one bar contains about 12–14 grams of sugar, often from added corn syrup and brown sugar. It’s closer to candy than breakfast,” Collingwood states.

RELATED: 7 Costco Staples Healthy Shoppers Say They Can’t Live Without

Nature’s Bakery Fig Bars

Figs are always healthy, right? Nature’s Bakery Fig Bars are packed with sugar. “Marketed as fruit-forward, these twin bars can sneak in 19 grams of sugar per pack, mostly from concentrated fruit and added cane sugar. It’s a pastry in disguise,” Collingwood says.

Trail Mix with M&Ms or Yogurt Chips

Trail mix is another snack you probably thought was healthy when you were a kid. But Trail Mix with M&Ms or Yogurt Chips at Costco is not. “That protein-packed blend turns into a dessert when coated with candy or sugary ‘yogurt’ pieces. Some varieties have 20+ grams of sugar per ½ cup,” she says.

Dried Mango Slices

Dried fruit always seems like a good idea. But the dried mango slices Costco sells in big bags aren’t just fruit. “Fruit is healthy—until it’s dried and doused in sugar. Some brands of dried mango at Costco have 24–28 grams of sugar per serving, half or more from added sugar,” says Collingwood.

Acai Superfruit Packet

Acai bowls are super popular. But beware of the sugar in Acai Superfruit Packets. “These antioxidant-rich packs seem like a smoothie shortcut, but many are pre-blended with cane sugar. One packet may contain 11–13 grams of sugar before you even add fruit or juice,” Collingwood states.

Kodiak Cakes Protein Muffins

Kodiak Cakes Protein Muffins are a great way to get your protein fix. But there is a reason why they taste so good. “They boast protein, but these single-serve muffins can contain 15–18 grams of sugar, thanks to brown sugar and chocolate chips. Not so innocent for a ‘healthy’ breakfast,” Collingwood says.

RELATED: 7 Costco Deals That Shoppers Say Feel Like a Total Jackpot

Welch’s Fruit Snacks

Welch’s Fruit Snacks are delicious. But it’s not the same as eating cut fruit. “They market themselves as made with ‘real fruit,’ but these chewy bites are mostly corn syrup and sugar. One pouch has 11–12 grams of sugar and almost no fiber to balance it out,” says Collingwood.

Quaker Instant Oatmeal Packets (Flavored Varieties)

Oatmeal is on every nutritionist’s must-eat list. But Quaker Instant Oatmeal Packets (Flavored Varieties) have a lot of sugar. “Oats are healthy, but flavored versions like Maple & Brown Sugar come with a sugar bomb. One packet has 12–14 grams of sugar, much of it added—before you add milk or fruit,” Collingwood says.

The post 9 Costco Snacks That Are Secretly Packed With Sugar appeared first on Eat This Not That.

Glazed Chicken or Salmon

Health conscious diners know how important protein is so ordering glazed chicken or salmon seems like a smart choice, but it’s one to skip. “These dishes are typically marinated or finished with sauces made from honey, maple syrup, brown sugar, or fruit reductions—all concentrated sources of added sugar,” says Sabat. “Depending on the size and amount of sauce, sugar totals can range from 15 to 35 grams. While they may seem “light” or “clean,” they often carry more sugar than a frosted doughnut.”

Oatmeal with Toppings

Oatmeal is a morning staple, but be mindful when ordering the popular dish out. “Add-ons like brown sugar, sweetened dried fruit, flavored nuts, and syrups quickly turn it into a sugary trap,” says Sabat. She explains, “A typical healthy oatmeal bowl from a coffee shop or fast-casual chain can sneak in 20 to 40 grams of sugar—comparable to a slice of cake. Even more alarming, it’s often marketed as a heart-healthy option despite the sugar overload.”

Teriyaki Bowls

Everyone loves a good teriyaki bowl and while they provide a nice balance of rice, veggies and a protein, the teriyaki sauce is filled with sugar. “Made with soy sauce, sugar, and mirin or honey, this glossy glaze can easily add 20 to 45 grams of sugar to a single bowl,” Sabat points out. “In fact, just 1/4 cup of teriyaki sauce can contain over 15 grams of sugar. Served generously over meat and rice, it transforms a healthy-looking meal into a sugar-heavy dish without most diners realizing it.”

Sweet Chili Shrimp or Chicken

Sweet chili instantly elevates a shrimp or chicken entrée, but go light on the sauce or completely avoid it. “The signature sauce—often described as sweet heat—relies on sugar, corn syrup, and sometimes sweetened chili pastes,” says Sabat. “One serving can pack 20 to 50 grams of sugar, depending on how heavily it’s sauced. The dish may sound spicy, but the sweetness usually dominates—and so do the added sugars.”

General Tso’s Chicken

General Tso’s Chicken may sound like a savory indulgence, but it’s often a sugar bomb in disguise. According to Sabat, “The crispy, deep-fried chicken is coated in a thick, glossy sauce made with sugar, soy sauce, vinegar, and sometimes hoisin or corn syrup.” She explains, “This sweet-and-spicy favorite can pack 25 to 65 grams of sugar per serving depending on the restaurant—making it one of the highest-sugar entrées on a typical Chinese menu. Despite its spicy profile, it delivers more sugar than many desserts.”

Açaí Bowls

Açaí bowls are often marketed as superfood-packed and antioxidant-rich that are a trendy breakfast item, but they’re also notorious sugar traps. Sabat explains, “The açaí base is usually blended with sweetened juices or purees, and the toppings—granola, honey, banana, coconut, and more—stack on additional sugars quickly.” She says, “A typical açaí bowl can deliver anywhere from 30 to over 60 grams of sugar in a single serving. While they look Instagram-worthy and “healthy,” these bowls can rival a milkshake in sugar content.”

Pancakes with Toppings

A stack of golden fluffy pancakes loaded with your favorite toppings sounds like the ultimate indulgence, but it’s got more sugar than you think. According to Sabat, “Restaurant pancakes are rarely just flour and eggs.” “The batter often contains added sugar, and once syrup, whipped cream, chocolate chips, or fruit compotes are added, the total sugar can skyrocket,” she says. “A full pancake breakfast at a diner or brunch spot can deliver 30 to 70 grams of sugar—sometimes even more than a soda and dessert combined. What seems like a classic breakfast quickly turns into a dessert in disguise.”

Chinese Orange Chicken

The No. 1 order that has so much hidden sugar is Chinese Orange Chicken. “A staple on many Chinese takeout menus, this seemingly savory dish is often drenched in a thick glaze made from sugar, corn syrup, and sometimes fruit juice concentrate,” says Sabat.  She explains, “While it may satisfy a sweet-and-savory craving, the sugar content is shockingly high—ranging anywhere from 18 to a staggering 88 grams per serving, depending on the restaurant.” Sabat adds, “That’s more than double the daily recommended added sugar limit in just one entrée. It’s a prime example of how sugar can quietly dominate your plate, even when you’re not ordering dessert.”

The post 8 Restaurant Dishes Ranked by How Much Sugar They Hide appeared first on Eat This Not That.

According to the American Heart Association adults and young adults in the U.S. consume on average about 17 teaspoons of added sugar every day. That’s more than 2 to 3 times the recommended daily allowance. According to the AHA, men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day, and women should consume no more than 6 teaspoons (25 grams or 100 calories) per day.

The main sources of added sugar are soft drinks, fruit juices, desserts such as cakes and cookies, ice cream, donuts and pastries, to name a few. But sometimes, even healthy-seeming foods can be packed with added sugar, which is why it’s so important to read those food labels.

According to Amy Goodson MS, RD, LD, CSSD, a registered dietitian and consultant in the Dallas-Fort Worth area with an emphasis in overall health, wellness and sports nutrition there are several red flags that you may be consuming too much sugar. “If you’re noticing these red flags, try cutting back on added sugars and focusing on balanced meals with fiber, protein, and healthy fats,” she says. “Stabilizing your blood sugar can help boost energy, improve mood, and support overall health.”

Read on to see if you’re experiencing any of these red flags – and then decide if you need to scale back the sweetness in your diet.

Mood Swings

If your mood is up and down, it could have something to do with the amount of sugar you’re consuming. Eating too much sugar can cause blood sugar levels to spike and crash, leading to sudden shifts in mood. “These fluctuations may leave you feeling happy one moment and irritable or anxious the next,” says Goodson.

Weight Gain

Unwanted pounds could be the product of too much added sugar. “Excess sugar, especially from sweetened beverages and snacks, adds empty calories that can easily contribute to weight gain when consumed cons

Breakouts

If your skin is breaking out, your sweet treats could be to blame. High sugar intake can increase inflammation and trigger hormonal changes that contribute to acne. “Foods with a high glycemic index may also stimulate oil production, which could lead to breakouts,” says Goodson.

Lack of Energy

Feeling sluggish could be a byproduct of a sugar-laden diet. While sugar can give a quick burst of energy, it’s often followed by a crash that leaves you feeling more tired. Goodson says these highs and lows can zap your overall energy levels throughout the day.

Insomnia

If you’re having trouble sleeping, take a look at your nighttime routine – and the desserts you’re having in the evening, too. “Consuming sugary foods, especially at night, can interfere with melatonin production and disrupt your sleep cycle,” says Goodson. Blood sugar fluctuations may also cause nighttime awakenings or restless sleep.

Increased Appetite

Feeling extra hungry? It could be the added sugar in your diet. “Sugar can interfere with the hormones that regulate hunger, like leptin and ghrelin, making it harder to feel full,” says Goodson. “This can lead to constant cravings and overeating.” Plus, when you come off a sugar crash, you typically feel hungrier than you were before leading to eating more.

Irritability

Feeling cranky? Those cookies and cakes could be the culprit. But the good news is that bad mood could potentially be turned around by cutting back on sugar. When your blood sugar crashes after a sugary meal or snack, it can leave you feeling cranky or short-tempered. “Stable blood sugar helps support better emotional regulation and focus,” says Goodson.

The post 7 Red Flags You’re Eating Too Much Sugar  appeared first on Eat This Not That.

The FDA recommends no more than 10 percent of anyone’s diet consist of added sugar. Are you exceeding those numbers? It’s possible, as there is hidden sugar in many foods you regularly eat. Eat This, Not That! chatted with Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, and asked her about the sneakiest foods with hidden sugar to watch out for.

Yogurt Products

The first sneaky food is flavored yogurts and yogurt drinks. “Read labels carefully,” says Collingwood. “Fruited yogurts often have very little fruit but can have a lot of sugar.” One way to eliminate this issue? Buy plain yogurt and add your own fruit and sweetening products.

Granola Products

Granola and granola bars also have a lot of added sugar. “Granola can be described as crumbled cookies because of the amount of sugar they can contain,” says Collingwood. “Even if the sugar comes from natural sources like honey and maple syrup, it is still sugar.”

Smoothies and Juice Blends

If your smoothies and juice blends taste like dessert, they may be filled with sugar. “Bottled smoothies and juices often have natural sugar from fruit, but they often also have quite a bit of added sugars,” says Collingwood.

RELATED: What Eating Too Much Sugar Does to Your Body

Cereals/Instant Oatmeal

Oatmeal is considered one of the healthiest breakfast foods. However, you need to be careful of instant oatmeal and cereal products. “Even cereals that can appear to be ‘healthy’ can have a lot of sugar added. Read labels for added sugar on the nutrition facts panel,” says Collingwood.

Salad Kits

Salad kits are another item with hidden sugars. “Lettuce is not the problem! However, a lot of salad dressing has sugar added, not to mention the dried fruit or candied nuts also contributing quite a bit,” says Collingwood.

Ketchup and BBQ Sauce

Condiments, including ketchup and BBQ sauce, are also sneaky when it comes to sugar. “Many sauces have high fructose corn syrup added, so read labels carefully,” Collingwood advises.

Nut Butters

Nut butters, including peanut and other types of nuts, are commonly loaded with sugar. “Most commercially prepared nut butters will have sugar added in processing,” says Collingwood.

The post 7 Foods With Hidden Sugar as Warnings Intensify appeared first on Eat This Not That.

Shake Shack Cornflake Chocolate Drizzle Shake

Shake Shack’s Cornflake Chocolate Drizzle Shake is 1090 calories and contains 113g of sugar (anything with the words chocolate, drizzle, and Cornflake in the name was never going to be low sugar). Maybe split it with a friend? Divide it into portions for now and later? Shake Shack doesn’t list the protein content, but we do know this shake has no trans fats.

Jack In the Box Chocolate Shake

Jack In the Box’s Chocolate Shake With Whipped Topping is 1150 calories and contains 128g of sugar. The shakes have something of a cult following, with fans raving about the superiority of the shakes. “Jack in the Box uses real Cookies and Cream ice cream rather than mixing in Oreos into a soft serve mix,” one person raved. “Their shake blows away the stuff you get at McDonald’s or Chick-fil-A.”

RELATED: I Tried the 7 Healthiest Fast-Food Meals—Here’s What I’ll Actually Order Again

Sonic Caramel Shake

A Caramel Shake from Sonic is 1070 calories and contains 140g of sugar—that will keep you going for a while! The Sonic shake selection is hugely popular with fans, who say just because something has a day’s worth of calories doesn’t mean you should have it every day (clever). “I’m not too sure what my favorite is since I love anything with Oreos in it, but I love Oreo peanut butter milkshakes. I loved the s’mores milkshake from two years ago, the birthday shake from many years ago, and the peanut butter bacon milkshake from about 10 years ago,” one Redditor said.

Del Taco Chocolate Shake

Del Taco’s large Chocolate Shake is 880 calories and contains 134g of sugar, definitely on the high side when it comes to sweetness. Interestingly it also contains 22g of protein in that large drink, which is pretty impressive, even with the high sugar. The calories are also pretty good when compared to other fast-food desserts.

Burger King Chocolate Oreo Shake

Burger King’s Chocolate Oreo® Shake is 740 calories and contains 101g of sugar, something to keep in mind when enjoying this (incredibly additive) drink. “Without a doubt the best shakes out of all fast food. Their chocolate Oreo shake is honestly one of the best things I’ve ever tasted,” one Redditor said.

RELATED: Fast Food May Be Aging You Faster Than You Think, New Study Warns

McDonald’s Hotcakes

McDonald’s breakfast Hotcakes are 580 calories and contain 45g of sugar. Considering this is a breakfast item and not a dessert the sugar does seem a little on the high side—but if you don’t eat eggs or meat, I can see how this would be the way to go (compared to say, an Egg McMuffin, which is definitely the healthier option overall).

Wendy’s Thin Mints Chocolate Frosty

The Wendy’s Thin Mints Chocolate Frosty® is 490 calories and contains 51g of sugar. It’s also delicious, as I discovered for myself when doing a taste-test, and certainly nice for a special occasion treat. The sugar is actually significantly less than some other choices, and so is the calorie count.

The post The 7 Worst Sugar Bombs Hiding on Fast-Food Menus appeared first on Eat This Not That.

According to the American Heart Association, men should not consume more than 9 teaspoons (36 grams or 150 calories) of added sugar daily, while women should not consume more than 6 teaspoons (25 grams or 100 calories) daily. But when you eat foods that secretly contain sugar, you could exceed the recommended amount and be at risk for health issues such as weight gain, heart disease, type 2 diabetes, joint pain and more.

Eating too much sugar is also bad for your tummy.

“Large amounts of sugar can disrupt the flora in our gut, causing imbalances that affect digestion and overall health,” says Danielle VenHuizen, MS, RDN, a Seattle-based dietitian and owner of Food Sense Nutrition. “Not only does sugar promote inflammation that harms our good bacteria, sugar allows harmful bacteria to thrive. Research suggests that over time, this can break down our intestinal barrier, weaken our immune system, and lead to further health complications.”

Here are 10 foods packed with sugar to avoid and what to eat instead.

Condiments

Adding condiments to your meal is a way to enhance the food’s flavor, but there is too much salt, fat and sugar in many.

“Condiments, specifically BBQ sauce and ketchup, have some sneaky added sugars in them,” Chris Henigan, MS, RD, LDN with Simple Start Nutrition, explains. “Two tablespoons of BBQ sauce can contain 12 grams of added sugar, or about 25% of your day’s recommended intake, while ketchup clocks in a little lower with 8 grams of added sugar, ” Henigan says. “But remember, these are condiments, not even a main part of the meal.”

Eat This Instead: According to Henigan, “While there aren’t perfect substitutions for these, both offer no sugar added options, which is a great way to go.”

Wheat Thins

Their crunchy sweat texture and slightly salty taste make Wheat Thins a delicious snack, but it’s a treat to skip, according to Anna Smith, MS, RDN, LDN, registered dietitian for Lose It! and owner of Anna Smith Nutrition from Nashville, TN.

“Unfortunately, that sweet taste comes from added sugar.” Smith says, “One serving of Wheat Thins contains 4 grams of added sugar, which is 8 percent of your daily value.”

Eat This Instead: Smith recommends Almond Nut Thins. “These crackers have the perfect crunch and hold up well to any type of dip.”

RELATED: What Eating Too Much Sugar Does to Your Body

Oatmeal

Oatmeal is typically thought of as a solid breakfast choice that’s heart-healthy. While it is, there’s also some concern.

“Oats are a great source of fiber, especially gut-friendly soluble fiber, and are packed with antioxidants,” says VenHuizen. “The problem is that most packaged oatmeal packets are loaded with sugar. One tiny packet may have up to 12g of added sugar and many times, people will eat two! All this extra sugar may knock out all the gut-friendly benefits oats can offer.”

Eat This Instead: According to VenHuizen, a better choice is plain oats–nothing more.

“This option is just as quick to heat and serve as the sugar-laden products, but instead, you choose the sweetness by adding exactly what you want,” she says. “Try adding a teaspoon of honey, a drizzle of maple syrup or softened fruit to get a touch of flavor without overdoing it.”

She adds, “Look for oatmeal packets that say “original” or “classic” and double check that the package says zero added sugars on the ingredient label. An even better choice is to make your own oatmeal from scratch. Whichever you choose, just half a cup of rolled oats offers 4g of fiber and 6g of protein, as well as important antioxidants like beta-glucans and other polyphenols.”

Vanilla Almond Milk or other Flavored Non-Dairy Milk

Almond milk is a great alternative to dairy or soy, but watch out for the sugar.

According to Meggie Connelly MS, RD, LDN, PCOS Dietitian and Culinary Nutritionist, “It’s a great source of calcium and is lower in calories; however, a lot of flavored almond milk is sweetened with a lot of added sugars, which makes a healthy beverage something you need to consider having more in moderation.”

Eat This Instead: “When choosing an almond milk, you want to choose an unsweetened almond or non-dairy milk,” Connelly says.

Dried Fruit

Dried fruit is great for salads and snacking, but skip it if you’re trying to cut back on sugar.

Henigan says, “Dried fruit can be a great addition to any panty as they can come with a good dose of fiber and are shelf stable.  Throw them in your bag for when you’re on the go.  But not all dried fruit is equal.” A lot of dried fruit has too much sugar.

Eat This Instead: Dried apple rings or apricots. Henigan explains they’re naturally sweet and “no added sugar is needed.”

Liquid IV Electrolyte Powder

When you’re dehydrated and want to replenish quickly,  Liquid IV Electrolyte Powder is something many athletes turn to.

However, according to Smith, “If you’re just casually hydrating, you don’t necessarily need all that added sugar found in some brands.” She says, “Liquid IV, for example, contains 11 grams of added sugar per packet—about 22% of your daily value.”

Eat This Instead: Plain water or search for other brands like Ultima, which contain electrolytes without the added sugar,” Smith advises.

RELATED: 9 ‘Healthy’ Foods With Way More Sugar Than You Think

Granola Bars

Granola bars are a convenient snack and a good source of whole grains like oats, providing sustained energy, fiber, vitamins, minerals and antioxidants.

Connelly notes, “Research shows that whole grain consumption is tied to lower BMI and weight loss. However, a lot of packaged granola bars have a lot of added sugar in the form of sugar, honey, brown rice syrup, or corn syrup.”

Eat This Instead: Granola bars without added sugar. “Bringing awareness to different sources of sugar in your diet each day is important,” Connelly says. “You may choose to enjoy the granola bar or consume the sugar in a different way, while staying within the recommended guidelines.”

Cereals

Just because a cereal is advertised as whole grain or contains essential vitamins and minerals doesn’t mean it’s healthy.

“Most people know to stay away from sugary kids’ cereal like Frosted Flakes, but some seemingly ‘healthy ’ cereals can pack a surprising amount of added sugar,” Henigan says. “Take Cheerios Cinnamon Oat Crunch.  1 serving, which is 1 cup, contains 15 grams of added sugar.”

Eat This Instead: “Look for cereals with less than 5 grams of added sugar- like original Cheerios or Shredded Wheat and add your own sweetness with bananas or berries,” Henigan suggests.

Bottled Salad Dressings

Salad dressings can make a boring salad delicious and more appealing, but be careful how much you use. They’re often loaded with sugar.

Connelly says, “It’s important to have a source of healthy fats with salads to help absorb the fat-soluble vitamins in your greens or vegetables as well as making salads more satisfying. Plus, sometimes the convenience of a bottled dressing is the difference to whether or not you are eating that salad at dinner.”

But Connelly emphasizes, “The downside to bottled salad dressings is that a lot of them will contain a lot of added sugar and you don’t always realize.”

Eat This Instead: Make homemade dressings. “It’s super simple to make and can be kept in the fridge for the week,” Connelly says. Or if you must do a bottle dressing, look for brands with no added sugar.

RELATED: What Happens to Your Body When You Cut Out Sugar

Dried Cranberries

Dried cranberries are naturally tart, so they’re often drenched in added sugar to offset the bitterness. “1/4 cup can contain more than half your recommended added sugar intake for the day,” Henigan reveals.

Smith adds, “I see dried cranberries pop up a lot in healthy salad recipes, but most of the brands you’ll find are packed with added sugar. Cranberries on their own are pretty tart, so sugar’s often added to balance that out.”

Eat This Instead: Smith recommends trying unsweetened dried cranberries if you can find them. If not, she suggests golden raisins because they have a similar flavor and usually don’t have added sugar.

The post 10 Foods Secretly Packed With Sugar and What To Eat Instead appeared first on Eat This Not That.

Instagram account ATLRapNews posted a picture of the new burger, asking fans what they think. “Burger King Ecuador has introduced the Donut Burger, a bold and eye-catching twist on the classic burger. Featuring a golden donut bun paired with signature Burger King flavors, it promises a unique taste experience. Would you give this donut burger a try? ” The answers are mostly a resounding no thank you. “Diabetes express,” said one unimpressed commenter. “Heart attack & diabetes,” agreed another.

Instagram account MouthAttack was one of the first to reveal the new burger, saying “Be among the first to try this unique creation that blends sweet and savory flavors into one unforgettable bite. With its golden donut bun and signature Burger King flavors, this is a taste experience you won’t want to miss.”

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Burger King fans outside of Ecuador don’t need to be concerned about this new menu item (unless Burger King decides to make it available internationally) but even people with zero intention of hopping on a place to taste it are appalled that it even exists. “Keep playing with y’all health if y’all want to,” one person commented. “This burger is… to DIE for (literally!)” said another.

RELATED: All of Burger King’s Burgers & Sandwiches—Ranked by a Dietitian

More than one person pointed out the Donut Burger was actually the Luther burger from animated series The Boondocks. “How did a joke from the Boondocks become real,” one person commented.

This isn’t the first time a fast-food restaurant has experimented with using donuts instead of a bun. Back in 2019, Kentucky Fried Chicken released the KFC & Donuts Sandwich for $5.99 (or $7.99 as a combo meal), according to Eater. The sandwich used two whole donuts instead of a bun, which is… a lot. Participating locations were also selling individual donuts for $1 each (seriously, what a time to be alive when fast food was so relatively cheap compared to now). KFC obviously did not keep the Donuts Sandwich on its permanent menu, possibly for the best.

Hy-Vee also has a recipe for adventurous home cooks to make their own donut burgers, with a burger patty, eggs, bacon, flavored Philadelphia cream cheese, and sliced jalapenos. “Put a new spin on a classic burger by swapping out the bun for a Hy-Vee glazed donut! Does that mean you can eat it for breakfast? We won’t judge…” the company says.

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The average American adult eats about 17 teaspoons (68 grams) of added sugar every day—nearly triple the amount recommended by the American Heart Association of 6 teaspoons (25 grams) per day for women and 9 teaspoons (36 grams) for men. Diets high in added sugar have been linked to obesity, diabetes, heart disease, systemic inflammation, and other health issues. A study published in Nutrition Research and Practice found that individuals with higher added sugar intake were more likely to experience negative health outcomes and even an increased risk of death. Notably, naturally sweet foods like fruit didn’t carry the same risks.

If you’re looking to curb your sweet tooth while still supporting your health, nutrient-packed foods can be the answer. The following options not only help manage sugar cravings but also provide your body with essential fuel. Here are 10 foods I frequently turn to when I get a craving for something sweet. Read on, and for more, don’t miss 7 Warning Signs You’re Eating Too Much Sugar.

Protein-Rich Energy Bar

A protein-rich energy or snack bar can feel like an indulgent treat while helping you manage sugar cravings. Look for options with less than 8 grams of added sugar (about 2 teaspoons) and no more than 200 calories. There are hundreds of options from which to choose, but we like these The 16 Healthiest Low-Sugar Protein Bars.

Dried Fruit

Dried fruit is a great option to enjoy instead of grabbing a bag of gummies or other sugary treats with no essential nutrients. Dried fruits provide the vitamins, minerals, fiber, and phytonutrients of fresh fruit in a more concentrated form. However, keep portions in check, as dried fruit is calorie-dense. For example, five to six dried apricots have about 110 calories, compared to three fresh apricots with just 60 calories.

RELATED: The 10 Healthiest Fruits You Can Eat

Sugar-Free Gum

Sometimes, a stick of sugar-free gum is all you need to kick a sugar craving. That’s because when we are anxious or stressed, cravings for sweets can increase. More than 80 years of research about chewing gum shows that gum can help reduce stress, improve mood, and increase attention span.

Dark Chocolate

Dark chocolate is a wonderful way to combat your cravings for something sweet and chocolatey at the same time. With higher cacao levels, it provides antioxidants that may help lower blood pressure, improve cholesterol, and reduce heart disease risk. Look for dark chocolate with at least 70% cacao and enjoy it in moderation.

RELATED: 9 Chocolate Bars That Dietitians Love

Quick Breads and Muffins

Quick breads like banana, pumpkin, or zucchini bread can be a healthier alternative to sugar-laden baked goods that pack in calories, fat, and sugar, and relatively no other beneficial nutrients. These recipes rely on the natural sweetness of fruits or vegetables, reducing the need for added sugar. The produce in the recipe adds fiber, essential nutrients, and other bioactive compounds that help temper the impact of quick-release simple carbs. Baking your own? Try using a stevia-sugar blend to reduce added sugars even further.

Fresh Fruit

Fruit is naturally sweet and can crush your cravings for sugar. The natural sugar in berries, apples, citrus, grapes, and other fruits will satisfy your craving for sweets. The fiber in fruit will delay the digestion and absorption of carbs so it increases your satisfaction to conquer your cravings.

No-Sugar-Added Flavored Yogurt

Flavored yogurt can be a great way to satisfy your cravings for something sweet while getting high-quality protein, calcium, and many other nutrients in your diet. Protein helps slow digestion so it will help temper the release of sugar into your bloodstream. The healthiest option tends to be Greek yogurt with no added sugar or those sweetened with zero-calorie sugar substitutes.

RELATED: What Happens to Your Body When You Eat Greek Yogurt

Trail Mix

Trail mix is a great way to get over a craving for something sweet. The dried fruit and chocolate in the blends provide enough sweetness while the nuts provide fiber and protein. Trail mix is high in calories and total fat, with about 150 calories per ¼ cup serving, so monitor how much you eat.

Cottage Cheese with Fruit

There are several brands of cottage cheese with fruit, which adds a touch of sweetness with the added benefits of the nutritional benefits of cottage cheese. Cottage cheese is naturally rich in protein and low in added sugar. The single-serve portions are generally less than 150 calories and are sweet enough to tamp down your sweet tooth.

RELATED: The 7 Best Cottage Cheese Brands

Dark Chocolate-Covered Fruit

Chocolate-covered strawberries are a great way to get a little bit of sweetness because they are a good source of fiber and other bioactive compounds that help slow the release of carbohydrates into the bloodstream. What’s more, dark chocolate is known to pack in flavonoids that help improve heart health. Strawberries may come to mind as a great fruit to dip in chocolate, but other healthful choices include sliced kiwis, oranges, and bananas.

RELATED: 18 Best Fruits & Vegetables to Keep You Fuller Longer

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