The American supermarket is like a Halloween parade in reverse. To go trick or treating, neighborhood kids dress up as goblins and try to take sugar out of your hands. But at the supermarket, gruesome creatures dress up as kindly benefactors and try to put sugar into your hands.
At Eat This, Not That!, we’re pulling the mask off of seemingly healthy products seemingly healthy products that are secretly packed with truly unhealthy levels of sweetener. And more and more, health experts are targeting sugar—not fat—as our greatest dietary health scourge. Recently, the World Health Organization announced we should reduce our intake to a tiny 5 percent of daily calories—half of what the organization previously recommended. For someone on a 2000-calorie diet, new guidelines mean a sugar limit of about 100 calories, or 6 sugar packets.
How hard could it be to limit yourself to 6 sugar packets a day? A lot harder than you think. Sugar is in thousands of places where it doesn’t belong, dressed up in disguises like corn syrup, maltodextrin and sucrose. Eat This, Not That! found five hidden sources of sugar you need to know about—“healthy” foods that, in some cases, serve up more sugar you’ll find in half a dozen donuts!
“HEALTH” FOOD IMPOSTOR #1: Whole Grain Cereal
Cascadian Farms Cinnamon Raisin Granola
Per cup: 345 calories, 4.5 g fat, 27 g sugar
SUGAR EQUIVALENT: More than 6 Dunkin’ Donuts Sugar Raised Donuts!
It may not shock you that cereals with the words “froot” or “chocolatey” on the box contain added sugar; but equally devious are certain “healthy,” “whole grain” cereals. Steer Clear of the Three C’s: “Crunch,” “Crisps,” and “Clusters.” These words usually mean that there are clumps of crispy rice held together by sugar and fat.
Kashi Autumn Wheat Whole Wheat Biscuits
Per cup: 180 calories, 1 g fat, 7 g sugar
“HEALTH” FOOD IMPOSTOR #2: Dried Fruit
Ocean Spray, Craisins, Original
Per ¼ cup: 130 calories, 0 g fat, 29g sugar
SUGAR EQUIVALENT: More than 7 Dunkin’ Donuts Sugar Raised Donuts!
In moderation, dried fruit can be a healthy, fiber-filled snack or salad topping, but in many cases, it might as well be candy. Not only is the sugar more concentrated in dried fruits than fresh, manufacturers often coat dried fruit in more sugar, so check ingredient lists.
Eat This instead:
Sun Maid Pitted Plums
Per ¼ cup: 100 calories, 0 g fat, 15 g sugar
“HEALTH” FOOD IMPOSTOR #3: Salad Dressing
Kraft Salad Dressing, Fat Free Catalina
150 calories, 0 g fat, 350 mg sodium, 7 g sugar
SUGAR EQUIVALENT: More than 2 Dunkin’ Donuts sugar raised donuts!
Salad dressings, particularly light and fat-free versions, are loaded with salt and sugar to compensate for the flavor lost by cutting out the fat. Be wary of ketchup-based dressings (French, Russian, Thousand Island) and fruity vinaigrettes (raspberry, pomegranate), as they typically include added sugar. As a general rule, choose varieties with less than 2g of sugar per 2 tablespoon serving.
Eat This Instead:
Bragg, Healthy Organic Vinaigrette
90 calories, 9 g fat, 60 mg sodium, 2 g sugar
“HEALTH” FOOD IMPOSTOR #4: Fruit Yogurt
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