Nutrition
By Nancy Adler
We all understand too much sugar is a bad thing. We read labels, yet unfortunately, we still consume way too much added sugar. Yes, we need sugar for energy, however the amount of added sugar we consume is far more than needed. Added sugar is hidden in our favorite foods – there are far too many sneaky sources of added sugar and try to reduce the consumption. In this article I will open your eyes to the things we think are healthy, but in reality, they are defeating our weight loss goals.
A yogurt selection is often chosen by many people to supply us with protein and it does the trick. Most people choose low-fat yogurts to achieve their weight loss goals, but not all low-fat yogurts are flat-belly friendly. For example, Dannon injects their carton with sugar, and since this cartoon is low in digestion-slowing macronutrients like fat and protein, you’re more likely to experience waist-widening spikes in blood sugar after polishing off the container.
Smoothies are yummy, convenient and healthy. However, you better use that blender if you want a healthy smoothie. Bottled smoothies are packed with sugar. Those made at home however, include incredible sources of fiber, such as chia seeds or flaxseeds, healthy fats like avocados or nut butter, and protein like powders or Greek yogurt.
Just a few dried pieces of fruit in a salad shouldn’t hurt. Because they are dried, these snacks are closer to Halloween candies than their original form. Without the water content, sugars become more concentrated – dried fruits are a no-no. What’s worse is that manufacturers often coat the dried-up sweets in more sugar, so read the labels carefully.
We never seem to give ourselves enough time before we run out to the office. Grabbing something quick and easy does the trick. Or does it? Breakfast bars don’t keep you full for hours, so don’t let yourself be fooled by commercials. In general, oat-based bars contain sugar as the first or second ingredient. These bars aren’t packed with satiating nutrients like fiber and protein.
Stop eating bagels – your waistline will thank you. Bread companies add sugar to their products to be tastier. Whole-grains may have great fiber-filling benefits, but that’s when they’re used as main ingredients. A plain bagel could add a whopping 235 calories to our daily caloric intake.
You should opt for dairy-free products if your body can’t process lactose and dairy makes your belly all bloated. Options like Silk’s Vanilla Almond Milk contain more sugar than a Starbucks Caramel Macchiato. Holding 13 grams of sugar is way too much, especially if you’re mixing it with sugar-stocked cereals, or a sugar packet in your morning coffee.
Holding double-digits of sugar, sweetened marinara sauces do not hold up to the ideals of the famous Mediterranean diet. Rather this jar is filled with added sugar itself and inflammatory omega-6s, which may be making you gain belly fat, not lose it.
Dairy contributes naturally occurring lactose, but many brands add additional sweeteners along with the chocolate flavor. Some well-known brands have almost double the sugar as others, so be sure to look at your labels. Unless you’re highly active or engaging in intense exercise, those added calories might not provide many benefits.
Sports beverages are meant for those who practice a sport or those who exercise a lot. If you are the opposite, there’s no need for you to drink this type of beverage. Just stick to water! Sports drinks are actually designed to keep athletes hydrated and satisfied for longer because, during an intense workout, their bodies consume a lot of energy. Yes, energy drinks are often associated with sugar, but for good reasons. So, if you’re not an athlete or you don’t even go to the gym, try to avoid them. The best choice for you is plain water.
We try to stay on a healthy eating program eating lots salads and salad dressing is overused. In general, we tend to associate salad dressings with the word “healthy,” mainly because salad dressings are designed for salads, which of course, are more than healthy, are fantastic. Unfortunately, we are far from the truth. If it’s not homemade, your favorite salad dressing hides lots of sugars. Just read the labels, and you’ll find out. In fact, that salad dressing destroys all the benefits you get from a fresh salad. Again, if you are not aware of the ingredients used, don’t use it. It will do more harm than good.
Everyone loves Peanut butter and taking one level scoop from the jar is impossible! This popular food staple is probably found in most American households for many reasons. First of all, it tastes incredible. Secondly, it is affordable. However, how about being healthy? Organic peanut butter is indeed quite nutritious, providing several health benefits, including minimizing the risk of developing heart disease. But if you opt for certain peanut butter brands, all those benefits may transform into health disasters. Most peanut butter brands available on the market are packed with tons of the white stuff, so be cautious with what you pick.
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900
Nancy is the Recipient of the Best of The Press 2020 Gold Award. You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND
