What are Hidden Sources of Sugar

Even if you don’t have a sweet tooth, you may be getting more sugar than you realize. Many everyday processed foods, from cereals and bread to pasta sauce and soups, contain sugar.

Would you be shocked to learn that 80% of foods sold in grocery stores contain added sugar? There are several reasons for adding sugar to foods, from flavoring and texture to 

inhibiting microbial growth and ensuring the browning of foods when microwaved.

'Diet' foods often contain extra sugar to help improve their taste and palatability and to add bulk and texture in place of fat. Energy drinks and specialty coffees are loaded with sugar. Bottled sauces, dressings, condiments, and marinades often contain high fructose corn syrup.

Other foods to be wary of: packaged bread, snack or granola bars, protein bars, cereals, and sweetened yogurts. Instead, choose unsweetened and fresh options. For breakfast, try unsweetened oatmeal with fresh fruit. When in need of a snack, try nuts or veggies with hummus. Make meals with grilled chicken, fish, or tofu and veggies.

Cutting back on the sweet stuff can be hard! Sugar is an addiction, triggering the reward center of the brain. When we eat sugar, feel-good hormones are released, just like when we exercise or become addicted to drugs. Frequent sugar intake causes the brain to become less sensitive requiring higher amounts of overtime to give you the same feel-good rush

There are ways to help break the sugar cycle. Just as excess sugar rewired your brain in the first place, cutting back can reverse the dependence. Here are some things to be aware of when trying to cut back:

• added sugar is in over 70% of packaged foods
• sugar goes by many names such as anything ending in “-ose”
• liquid sugar will put you over the daily intake with just a single serving (this can include juice with added sugar)

To break the cycle:

• try preparing your own meals with whole foods and skip the packaged goods
• check labels, everything from breakfast cereals to BBQ sauce, to salad dressings and granola bars can be laden with added sugar-
• stick to water, flavor with fresh fruit and herbs if you want something with flavor (mint or rosemary with lemon are delightful)
• cut back on the amount of sugar in your coffee, instead, try adding cinnamon
• avoid juice that isn’t fresh-pressed and unsweetened

Remember, I'm always here to help, contact me with any questions at ContactToni@drToniCamacho.com