Learn where sugar hides in your food and how to choose healthier alternatives.

As Dietitians, we love answering questions and dispelling myths about nutrition. One of our @NutritionEnergy Twitter followers asked us to write about sugar, so we have her to thank for this July Newsletter topic. Thanks to @katellington!

Sugar can be a very confusing topic within the world of nutrition.  Many healthy food items contain natural sugars, while other prepared foods have sugar added, but what exactly is the difference? And how much sugar should one have in a day? Read on to learn how to lead a less sugary-but satisfyingly sweet-life.

Sugar recommendations: The World Health Organization suggests that 5% or less of total daily calories should come from added sugar. For the average calorie recommendation of 2,000 calories a day, that's 25 grams or about 6 teaspoons of sugar per day. To put that into perspective, a typical candy bar has about 30 grams or about 7 teaspoons of added sugar.  While you probably expect that amount of sugar in a candy bar, you will likely be surprised by how much sugar is in many unsuspecting foods.

Added sugar is exactly what the name suggests-sugar added to food. As you might expect, added sugar is found in cookies, candy, ice cream, sodas, and fruit drinks. Added sugar can appear in different forms, including...ready?! High-fructose corn syrup, dextrose, glucose, sucrose, honey, raw sugar, malt syrup, rice syrup, xylose, molasses, corn sweetener, fruit juice concentrate, brown sugar, corn syrup, evaporated cane juice, agave nectar, cane sugar, crystalline fructose, barley malt, beet sugar, and caramel. (phew!)  It's important to read the ingredient list before buying or eating any packaged foods, to determine if a food has sugar added.  Natural sugar is present in milk (lactose) and fruits (fructose), and is not included in the WHO added sugar limit. These foods contain natural sugar, but they also contain many other beneficial nutrients including fiber, protein, Vitamin C, Vitamin D, calcium, Vitamin A, potassium and more.

Where are added sugars found?

Low-fat foods: Do you know how most low-fat foods are created in order to maintain some semblance of taste? The answer is added sugar!  For example, 2 tablespoons of reduced fat peanut butter contains about 4 grams, (1 teaspoon), of sugar.  Natural peanut butter contains only ground peanuts with only 1 gram (1/4 teaspoon) of sugar and healthy fats.  Ditch the low-fat version and opt for full fat. 

Frozen foods: Even when frozen foods are marketed as low-cal, organic or healthy, they are often loaded with added sugar. Lean Cuisine's Chicken in Sweet BBQ Sauce contains 14 grams or 3.5 teaspoons of added sugar (yikes!). As an alternative, Kashi's frozen enchiladas have comparable calories and only 5 grams or 1 teaspoon of added sugar.  Before purchasing a quick frozen dinner, scan the label for sugar additives and total grams of sugar.

Cereals:  When was the last time you checked out the nutrition label on a box of Raisin Bran? A 1 cup serving contains 18 grams or 4.5 teaspoons of sugar, and the normal breakfast eater probably indulges in at least double that amount! We prefer brands such as Barbara's or Kashi, as they keep sugar to a minimum and still taste great! Try Barbara's Puffins or Kashi Heart to Heart Warm Cinnamon Oat Cereal, both with only 5 grams of sugar (about 1 teaspoon).

Breads/crackers: Added sugar even hides in your lunchtime sandwich.  Arnold's whole wheat bread has 4 grams or 1 teaspoon of sugar per slice-so your "healthy" sandwich costs you 2 teaspoons of sugar! Instead of processed varieties, buy your bread from the bakery or try Vermont Bread or Ezekiel Bread, which both have less than 1 gram of sugar.

Granola and granola bars: Granola and granola bars are often marketed as a good source of whole grains and healthy breakfasts or snacks.  However, MOST, are also loaded with added sugar.  Nature Valley granola bars have 11 g or about 3 teaspoons of added sugar for a pack of two.  Instead, try KIND bars, which are made with whole nuts and about 5g (1 teaspoon) of sugar per bar.  For granola, choose brands such as Bear Naked Fit, which contain only 4 grams (1 teaspoon) of added sugar, rather than Kellogg's granola which has almost twice that amount (7 grams) per 1/4 cup serving.

Fruit snacks: Fruit snacks and fruit leather often appear healthy, but buyer beware! Although they have "fruit" in the title, these snacks often contain little to no real fruit.  A Fruit By The Foot contains 9 grams or 2 teaspoons of added sugar.  The healthier alternative for adults and children alike is....you guessed it, fresh or dried fruits!

Yogurt: In its simplest form, yogurt can be a great source of protein and calcium.  However, many fruited yogurts contain excessive amounts of added sugar. A 5.3 ounce container of Chobani fruited yogurt contains ~14 grams or 3.5 teaspoons of added sugar.  A better alternative is plain Greek yogurt with, cinnamon, vanilla and a drop of honey or real fruit.

Soda/Fruit juice: Of course we all know that soda has an exorbitant amount of sugar, but did you know that fruit juice's sugar content is similar? A small packet of Capri Sun has 20 g or 5 teaspoons of added sugar! Water, seltzer, or unsweetened ice teas are a much better alternative. If you cannot ignore your hankering for juice, mix 2 ounces of juice with 6 ounces seltzer or water.

We know that some of the above may have surprised you. Instead of feeling betrayed by food companies and labels, simply vow to become a savvier shopper and label reader. Your waistline, blood sugar, mood and overall health will thank you.

Still have questions about sugar?

Feel free to tweet us; @nutritionenergy or post your question on our Nutrition Energy Facebook page (https://www.facebook.com/NutritionEnergy), we would be happy to answer!