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3 Smart Strategies To Stop Cravings So You Can Lose Weight!

12 Healthy High Sugar Foods

August 16, 2016

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Healthy high sugar foods are everywhere. Products marketed healthy can be deceiving as many are very high in sugar. Too much dietary sugar (fructose specifically) is now being linked to obesity, diabetes, heart disease, cancer and auto-immune diseases due to causing oxidation and inflammation in the body.

12 Healthy High Sugar Foods

In my sugar experiment, I cut sugar from my diet and lost weight (one pant size to be exact). Since then, I’ve received questions about what sugary foods are good. This is somewhat difficult question to answer because it depends on an individual’s eating habits, weight, age, activity level and health.

Here I’m educating you on healthy high sugar foods and alternative selections. I’m not here to tell you what’s good or bad because ultimately, that’s for you to decide. Remember the key with eating is moderation and variation.

Granola, Granola Bars, Cereal & Packaged Oatmeal

Granola Bars

Despite a healthy-profile of whole grains, packaged granola, granola bars, cereal and packaged oatmeals have a lot of added sugar. I’ve seen some that have the same amount as a candy bar.

Instead of a buying pre-packed granola or granola bars, make your own. Some of my favs are Paleo granola, gingerbread granola, almond chia hemp flax bars and chocolate oatmeal bites. These are a breeze to make. Some are even no bake and you get to control the amount of sugar you put in them.

Instead of buying packaged oatmeal, buy regular old-fashioned oats and make oatmeal from scratch. All you need is milk and you can use fruit as a natural sweetener instead of sugar. Zucchini oatmeal and cranberry apple oatmeal are delicious too!

For cereal, look for ones with the lowest amounts of sugar and fewest ingredients. There are a handful of vegan and gluten free brands that are very good.

Bread

bread

Bread contains folate which everyone needs but unfortunately, many breads are loaded with added sugar. Read the ingredients and choose ones with whole grains as the first ingredient, with no high fructose corn syrup and the fewest additives.

Low Fat Foods

pic1-300x215

Any low fat dairy and packaged foods are very likely to have the fat replaced with sugar and to be higher in sodium than the full-fat version. The best option is to buy the original version.

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Nut Butter

nut butter

Nut butters are great with their omega-3 heart healthy fats except when they have sugar and other things added to them. Look for raw, unsalted nut butters. The ingredient list should only contain nuts. Anything added is suspicious. You will be surprised how many “healthy” nut butter brands are really not healthy at all.

Yogurt

yogurt

Yogurt is a healthy choice offering calcium and gut friendly probiotics. However, yogurt is a misleading sneaky source of sugar especially flavored yogurts. The best option is unflavored yogurts or plain Greek yogurt as they only contain natural sugar. You can easily sweeten yogurt with fresh, frozen or dried fruit.

Condiments

Ketchup

Think ketchup, BBQ sauce and salad dressings. Each one of them has added sugar with ketchup being the biggest offender having one teaspoon of sugar per tablespoon. You really have to be a label detective to ensure no high fructose sugar has been added to condiments. Look for other sugar names like corn syrup, fructose, lactose, sucrose, galactose, maltose or concentrated juice. An alternative to condiments is making homemade salad dressings and Paleo versions of mayo, ketchup and BBQ sauce which usually do not have sugar.

Fruit Juices

juice

Although a juice may say its all natural or organic, fruit juices are loaded with sugar. Even the low sugar ones still have a lot of sugar. Fruit juices are stripped of their fiber and original nutrients making them prone to spike sugar levels. An 8-ounce glass of orange juice can have as many as 30 grams of sugar. Same for sports drinks. They’re not better for you than drinking a can of soda. Replace these by adding fruit and citrus to water to naturally sweeten them.

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Sweet Tea

sweet-tea-lemonade-ay-x

Most people overlook the word “sweet” in sweet tea not realizing that it contains just as much sugar as one can of soda. Tea is a good choice as long as it is unsweetened especially green and black teas that provide antioxidants.

Sauces & Soups & Salsas

sauce

Tomato sauces, canned soups and salsas can have a lot of sugar snuck into them. Again, read the ingredients to be sure no sugar has been added. You can always sweeten something, but you can’t remove the sugar once it’s there. Adding roasted vegetables or caramelized onions are great for naturally sweetening these things.

Canned Fruits & Vegetables

canned

While they appear to be a healthy choice, they’re just as susceptible to having sugar added to them as soups and sauces to preserve them. Check the label and when in doubt, buy fresh, whole fruits and vegetables. Those are nature’s real source of sugar.

Whole Fruits & Vegetables

fruits & vegetables

Although fruit and vegetables contain sugar, they contain natural sugar and should not be avoided unless recommended by a doctor. They provide vitamins and minerals that protect the body and keep it functioning optimally. They also contain fiber which slows the release of sugar in the bloodstream. Eating whole fruits and vegetables are never a bad choice.

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Dried Fruit

Mix of dried fruits

Dried fruit is extremely high in sugar i.e. 4-5 dates has 32 grams of sugar, but like fruits and vegetables, dried fruit contains vitamins, minerals and fiber. These are best consumed in small amounts.

Related – Is Sugar Making You Fat?  What Your Sugar Craving Is Telling You About Your Health

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How are you mindful of your sugar choices? Do you feel like you know what to watch out for?

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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  1. Kelli @Hungry Hobby says

    August 16, 2016 at 5:26 am

    oatmeal too! this is such a good list I’m going to add it to the articles I share when I do grocery store tours!

    Reply
    • Megan says

      August 16, 2016 at 12:34 pm

      Yes! Oatmeal was in the first one. You know I was looking at the new Bob’s Red Mill GF oatmeal cups the other days and they’re loaded with a crazy amount of sugar.

      Reply
  2. Erin @ Erin's Inside Job says

    August 16, 2016 at 8:30 am

    I remember when I was trying to cut down on sugar and I was so surprised at finding sugar in the most random places like soup! YOU CAN’T ESCAPE IT. haha

    Reply
    • Megan says

      August 16, 2016 at 12:38 pm

      Yeah, it’s just every where. The scary part is how it alters our cells.

      Reply
      • Robin says

        August 16, 2016 at 1:21 pm

        How does sugar alter our genetics exactly?

        Reply
        • Megan says

          August 16, 2016 at 7:33 pm

          Read this book – http://amzn.to/2bpOqco Very eye opening about what refined sugar does to the chemical makeup of the body.

          Reply
  3. Blair says

    August 16, 2016 at 2:02 pm

    Bread! That’s definitely one that I forget about!

    Reply
    • Megan says

      August 16, 2016 at 7:29 pm

      Exactly why so many healthy foods are deceiving.

      Reply
  4. Courtney Bentley says

    August 16, 2016 at 10:19 pm

    I love that you pointed out NUT BUTTERS! I was shocked the other day when I picked up some peanut butter and it had added sugar! I was SHOCKED! Thank you for making people aware! xo C

    Reply
    • Megan says

      August 17, 2016 at 8:13 am

      Yes! They are big offenders. I see bloggers promoted some of them & it always makes me cringe.

      Reply

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Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 lose weight after losing 80 pounds herself. Here you get low calorie recipes for weight loss that balance hormones. Learn more about my weight loss programs HERE!

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