Sugar - It's Surprisingly Sneaky!

From a cup of fruit juice to a bowl of yogurt, sugar is in nearly everything we eat.  How much is too much? It's complicated – our bodies rely on sugars to function, yet too much can lead to serious health problems. Tracking your food intake using Bon'App is the easiest way to find out how much sugar you consume.

Natural Sugar

 Not all sugars are created equal - the natural sugar found in vegetables, grains, and dairy products provide the body’s main source of fuel. While one raw mango contains 30 grams of natural sugar and a cup of carrots 6 grams, both are so chock-full of fiber, vitamins, and minerals that it would be silly not to consume them. These “good” sugars are a desirable source of calories and are found in foods that help you achieve your healthy eating goals! 

Added Sugars are the Issue 

The refined sugars that sweeten soda, candy, and baked goods are not made by Mother Nature and when consumed in excess, wreak havoc on your diet and waistline.  These “bad” sugars are added to foods during preparation or processing and provide no nutritional value. And since sugary foods are often energy dense, they quickly turn your Calorie battery red.

     

The American Heart Association recommends no more than 9 teaspoons of added sugar per day for men and 6 for women, but the average intake of added sugar in the U.S. is a whopping 22 teaspoons per person! The body can quickly turn this excess sugar into fat, increasing one’s likelihood of becoming overweight. 

Where is sugar found? 

Sugar hides in surprising places... cutting back on processed foods and sweets - and tracking your food intake with Bon'App - is the best way to reduce your "bad" sugar intake. But it's not as easy as it sounds! Watch out for these surprising sugar-bombs...

---

Low-Fat Salad Dressing: Fattening oils are often replaced by sugar in low-fat salad dressings, and many varieties contain between 5-7 grams of sugar per 2 tablespoon serving. Instead, choose a salad dressing made with olive oil, which is a source of good fat.

---

Flavored Yogurt: Many brands contain more than 25 grams of sugar per 6-ounce serving! While plain yogurt only contains natural sugar, flavored varieties often contain sugary fruit preserves. Instead, choose a plain yogurt variety and then add a handful of fresh berries.

---

Spaghetti Sauce: You wouldn’t expect to find sugar in spaghetti sauce, but some processed varieties contain nearly 7 grams!  How do you know which one to choose? Just ask Bon’App! Tracking your food intake with Bon'App is the easiest way to find out the sugar content of processed foods. 

Healthier Cookout Salads

As the weather warms up, many people are beginning to dust off their grills and are getting ready for outdoor eating.  It can be difficult to find healthy options when typical cookout fare includes hamburgers and hot dogs.  This summer, swap heavy, traditional sides in favor of these lightened up suggestions from Bon’App!  

Instead of macaroni salad… go with a quinoa salad

Macaroni salad is loaded with fat-filled mayonnaise.  One cup of the salad contains 358 Calories, 925 mg of Salt and 3 g of Bad Fat.  A great alternative is quinoa salad.  Quinoa is a whole grain and complete protein, containing all essential amino acids.  It can be paired with many different vegetables and spices, making it an extremely versatile grain.

Macaroni Salad (1 cup)

Instead of traditional Cole Slaw… prepare a Vegetable Salad

While there are many different ways to prepare Cole Slaw, nearly all of them include added sugar and mayonnaise.  Just a cup of this cabbage mix is packed with 376 Calories, 4 g of Bad Fat, and 34 g of Sugar!  A healthier option is a vegetables salad.  Grill up veggies like corn, zucchini, squash, and asparagus, and then chop and toss with a little dressing. Voilà! 

Cole Slaw (1 cup)

Instead of heavy potato salad…

try a lightened up version of potato salad

Potato salad is a classic cookout side, but it isn’t usually the healthiest option.  To cut down on Calories and Bad Fat, try a lighter version that uses nonfat yogurt instead of mayonnaise.  One serving of this recipe has 167 Calories, 4g of Fiber, and 7g of Protein.

Lighter Potato Salad (1 serving)