Until you really start to pay attention to the nutritional label, you would be very surprised about how many everyday products we consume have sugar in them. Even if you do read the nutritional label, sugar isn’t always easy to catch. That’s because they can be labeled as other ingredients that consist of sugar. We expect that some fruits are naturally high in sugar such as grapes, bananas, and watermelons. However processed foods high in sugar can be hidden in plain sight.
To recognize products that have added sugars, read the list of ingredients. Some of the main hints that they may contain added sugars are ingredients that contain fructose, syrups, dextrose, and others. Below is a quick list of products that commonly have sugar added to them.
Although we think of sports drinks as a healthy way to keep our bodies hydrated and add some much-needed vitamins back into our bodies, consuming too much can cause a significant spike in your sugar levels. In fact, according to a study published in 2013, most 20-oz sports drinks contain an average of 32 grams of added sugar.
Many condiments that we consume every day contain added sugars such as ketchup, barbeque sauce, honey mustard and more. Even when we are trying to curate keto recipes, we have to be mindful to not overdo it with the condiments, or else we defeat the purpose of trying to stay in ketosis. Condiments such as ketchup contain about four grams of sugar per tablespoon. It is best to mindfully measure how much sauce you are adding to your recipes.
Another product that we consume thinking that we are helping our bodies. Although there are some healthy protein bars on the shelves, often they carry about 30 grams of added sugar. It is best to read the labels of your protein bars to make sure you are not doing yourself a disservice by munching on them.
Smoothies are thought to be a healthy supplement to get your daily dose of vitamins packed into a few slurps. They may have naturally occurring sugars because of fruit juices but some commercially made smoothies add unnecessary sweeteners to the mix. Like the others, make sure you are reading the nutritional labels to understand how much sugar you are actually consuming.