8 Sugar-Rich Foods to Eat In Moderation

The negative effects of sugar can far surpass the empty calories. Adding sugar to the daily diet is unhealthy and among the most harmful ingredients to feature in the modern diet.

Ice Cream ScoopsA high intake of sugar over a prolonged period can result in several health complaints, such as kidney problems, foot problems, amputations, and blindness. A regular checkup of the blood sugar level can help to avoid these issues. A diet consisting of low sugar and fat can help to reduce the blood sugar and hopefully put off numerous health problems.

Here are 8 high sugar foods to avoid:

1 – Candy and Cookies

Candy and cookies are often full of trans-fatty acids (unhealthy fats), sugar, and empty calories that are little to no benefit. An occasional snack isn’t an issue, but a more beneficial option to eat as a regular snack is nuts and dried fruits. Certain cookies are loaded with sugar in the range of 36 to 66 grams per 100 gram cookie.

2 – Carbonated Drinks

A can of carbonated drink or soda has literally zero nutritional value, and includes:

  • Artificial preservatives, flavorings & colors
  • 30 to 55mg of caffeine
  • 15 tbsp of sugar
  • 150 empty calories

Any of the diet sodas are likely to include a high concentration of sweeteners, such as aspartame. A variety of side effects related to the intake of aspartame, such as:

  • Decreased vision
  • Ringing in the ears
  • Brain damage
  • Memory loss
  • Heart palpitations
  • Diabetes
  • Emotional disorders
  • Shortness of breath

3 – Cereals (High Sugar)

A variety of breakfast cereals can help to start the day with a punch but can soon lead to problems later in the day. Certain cereals (candy bars with a top layer of milk) might offer 2 grams of protein and 1 g of dietary fiber, but will contain 13 grams of sugar. Most of these cereals are said to contain empty calories. A healthy alternative is the whole grain or oatmeal cereals that are finished with a piece of sliced fruit.

4 – Fruit (whole or juice)

The natural sugar in fruit is referred to as fructose. This type of sugar is less likely to result in the wild changes in blood sugar levels that are noticed with sucrose (or table sugar). Certain fruit has a much higher concentration of sugar compared to others. A sweet tasting fruit (mangos, grapes, persimmons, figs, and bananas) is high in sugar.

Fruits low in natural sugar include:

  • Strawberries
  • Passion-fruit
  • Lemons
  • Grapefruit
  • Cranberries

Sugar concentration in fruit juice is at a higher amount compared to fresh fruit. Also, dried fruit has a quite high amount of sugar. Dried fruit has the water soaked out and this leaves behind the sugar at a high concentration. Fiber and water content of the fresh, whole fruit is appreciated for offering a more full feeling. Eating fresh fruit is certain to help limit the intake of artificial sugar.

5 – Ice Cream

A single ice cream bar has the potential to include 17 tablespoons of sugar. Ice cream includes a variety of chemical concoctions, including dry milk solids, high fructose corn syrup, and hydrogenated oils.

6 – Meal Replacement and Energy Bars

Meal replacement and energy bars might seem like a practical idea to get a quick intake of beneficial minerals and vitamins. But, they usually have a similar amount of calories and sugar as seen with the less nutritional candy bar. Energy bars with high sugar content are likely to result in a quick rush and followed shortly after by a crash. This leaves you feeling hungry and unsatisfied. A healthy alternative includes eating fruit when want a quick snack or a pick-me-up.

7 – White Flour

The majority of beneficial substances (germ and bran) was eliminated from the flour at the time of processing. Also, a bleaching process is used (alloxan) and coal-tar derived but “enriched” vitamins are added, which can have a negative impact on the body. White sugar has the potential to increase sugar levels similar to that of refined sugar. High flour consumption can lead to intestinal infections. Once baked, white flour is extremely low in fiber, puts extra pressure on the digestive system, and is hard to chew. Be wary of white flour products, including:

  • Pies
  • Bread
  • Pasta
  • Cakes
  • Pancakes

Eat sparingly if this food source is eaten. Flour based food has no real nutritional benefit and can have a negative impact on the body. Also, this is combined with high sugar and heat baking to lead to all types of degenerative diseases

8 – White Sugar

Refined, white sugar is the most common type of the sugar added to food. It is devoid of nutrients and high in calories. But, it isn’t the only type of sugar that should be used in moderation; syrup, honey, powdered sugar, brown sugar is alternative types of refined sugar. Sugar can become addictive because of the energy cravings it promotes and the quick digesting and burning of the crystalline sucrose.

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