You\u2019ve cut out cookies, candy, and soda. You\u2019re loading up on yogurt, granola, and salads. So why isn\u2019t your New Year\u2019s healthy eating plan paying off?<\/p>\n
The culprit might be hiding in plain sight: added sugar.<\/p>\n
\u201cPeople often think of sugar as something found only in sweets,\u201d said Kaitlyn Miele, a registered dietitian and health promotion and wellness team lead at Capital Blue Cross. \u201cBut many foods marketed as healthy \u2013 like flavored yogurt or granola \u2013 can contain surprising amounts of added sugar.\u201d<\/p>\n
The American Heart Association\u00a0recommends limiting added sugar<\/a>\u00a0to about 25 grams per day for women and 36 grams for men. Consistently\u00a0exceeding these limits<\/a>\u00a0can lead to weight gain, less energy, and increased risk of chronic illnesses such as Type 2 diabetes, heart disease, and high blood pressure.<\/p>\n It\u2019s not that sugar itself is inherently bad. Miele said the problem is overconsumption. Added sugars are high in calories but low in nutrients, making it harder to meet your nutritional needs without exceeding your calorie allotment.<\/p>\n What foods contain high amounts of sugars?<\/strong><\/p>\n Flavored yogurt tops Miele\u2019s list of sneaky sugar sources.<\/p>\n \u201cYogurt is often seen as a nutrient-dense choice, and it can be,\u201d she said. \u201cBut flavored varieties frequently contain a lot of added sugar.\u201d<\/p>\n Her advice? Choose plain yogurt and add your own flavor with whole fruits or spices in the fall and winter. Miele suggests chopped apples with cinnamon or fresh berries in summer, which adds fiber and flavor without the extra sugar.<\/p>\n Granola and breakfast bars are another sugar trap.<\/p>\n Oats themselves are great \u2013 they\u2019re a source of fiber and healthy fats and protein. But Miele said store-bought granola is often sweetened with honey or syrups, which can quickly push you over your daily sugar limit.<\/p>\n Other\u00a0foods that contain a surprising amount of sugar<\/a>\u00a0include:<\/p>\n Read food labels to help find hidden sugar<\/strong><\/p>\n The best defense against hidden sugar? Check the nutrition label.<\/p>\n Since 2016, the\u00a0Food and Drug Administration<\/a>\u00a0(FDA) has required manufacturers to list \u201cadded sugars\u201d separately from total sugars.<\/p>\n If you want to dig deeper, scan the ingredient list. Ingredients are listed by weight, so if sugar \u2013 or one of its many aliases like cane juice, dextrose, or molasses \u2013 appears near the top, that\u2019s a red flag, Miele said.<\/p>\n Reducing sugar doesn\u2019t mean sacrificing flavor. Miele encourages creativity in the kitchen.<\/p>\n \u201cExperiment with spices, herbs, and citrus,\u201d she said. \u201cA squeeze of lemon can brighten a dish without adding calories.\u201d<\/p>\n For drinks, ditch sugary sodas for water infused with lime or lemon.<\/p>\n When you crave something sweet, reach for nature\u2019s candy \u2013 fruit. Miele said frozen grapes can make a refreshing treat, and they come with fiber and nutrients that processed sweets lack.<\/p>\n Connect with health coaches<\/strong><\/p>\n Making sense of nutrition labels and building a balanced eating plan can feel overwhelming \u2013 but\u00a0Capital Blue Cross offers health coaching<\/a>\u00a0at no extra cost to most members. If you\u2019re not a Capital Blue Cross member, you can register for one free consultation, then pay a fee for follow-up visits.<\/p>\n Our certified health coaches can help you:<\/p>\n Whether you want to manage weight, improve energy, or simply eat smarter, Capital\u2019s coaches are here to guide you every step of the way.\u00a0Sign up<\/a>\u00a0at a Capital Blue Cross Connect Health and Wellness Center \u2013 virtual and in-person sessions are available.<\/p>\n Information provided to TVL by: You\u2019ve cut out cookies, candy, and soda. You\u2019re loading up on yogurt, granola, and salads. So why isn\u2019t your New Year\u2019s healthy eating plan paying off? The culprit might be … Continue reading Sneaky sugar: Why \u2018healthy\u2019 foods might be derailing your diet<\/span> \n
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\nJEFF WIRICK<\/p>\n","protected":false},"excerpt":{"rendered":"