Healthy Weighs

Be Sugar Smart


Sugar goes by many names, which makes it difficult to find on ingredient lists. However, this sneaky added sugar is a big culprit in expanding your waistline. While some sugar is ok within a healthy diet, such as lactose in dairy products, the vast majority of us are ingesting way too much.

Be a sugar smart and check your food labels for the following:

  • Anything with sugar in the name like brown sugar, cane sugar and beet sugar
  • Anything with cane in the name like cane crystals or evaporated cane juice
  • Anything ending in ose, such as dextrose, glucose or sucrose
  • Anything with syrup in the name like corn syrup, maple syrup, malt syrup or brown rice syrup
  • Anything with nectar in the name including peach nectar, pear nectar or honey nectar

Some other sources of sugar to be on the lookout for include:

  • Agave
  • Fruit juice concentrate
  • Honey
  • Molasses

The number of products that contained added sugar is huge. Some are obvious, while others are quite deceptive. Foods with added sugar include:

  • Drinks including soda, sports drinks and fruit juices
  • Desserts including cakes, cookies, ice cream, graham crackers and candy
  • Breakfast foods including cereals,  muffins, pastries, waffles and French toast
  • Snacks including granola bars, cereal bars, some protein bars, crackers and yogurt
  • Fruit including canned and some frozen
  • Condiments including honey mustard, BBQ sauces, salad dressings, jelly/jams/preserves and ketchup

Be sugar smart and read labels very carefully. Stay away from added sugar in foods to decrease the amount of empty calories you consume.

By: Molly McBrayer, Clinical Manager Bariatric and Metabolic Services

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