How to Avoid Hidden Sugars in Your Diet

(NC)—It is hard to know what to eat anymore with so many options on the market. Fat free, sugar free, high fibre, low carb, where does one start? Avoiding sugar seems simple, but there are hidden sugars in the foods and drinks we consume every day. Follow these simple tips to cut out hidden sugars:

Tip #1.  Read the label. Sugars are called many things, including cane sugar, corn syrup, dextrose, fruit juice, fruit juice concentrate, glucose, high-fructose corn syrup, lactose, maltodextrin, maltose, mannitol, sorbitol, sucrose, xylitol, yellow sugar.

Tip #2. Know your quantities. One teaspoon contains 4 grams of sugar. A snack containing 40 grams of sugar equals 10 teaspoons of sugar. Sugar should account for fewer than 10% of our daily calories.

Tip #3. Take a closer look. Enhanced beverages or energy drinks can contain up to 32 grams of sugar per 20 oz bottle. For a natural pick-me-up, opt for calorie-free, natural waters. Fiji Water, for example, offers naturally occurring benefits like the mineral silica, and electrolytes including calcium, magnesium and bicarbonates.

Tip #4. Never assume. A product’s packaging may claim health benefits, but check the sugar content. Even granola can contain over 30 grams of sugar per cup.