Some of your favorite packaged foods are loaded with sugar. Instead try these homemade, sugar-free treats.

Published 8:00 am Thursday, November 1, 2018

Many common foods secretly contain loads of sugar.

This is a problem since eating an excess of sugar derails your fitness progress and quickly leads to an increase in body fat. Recent studies are proving that sugar is even more dangerous than we once thought.

Your risk of heart attack doubles when 20 percent or more of your calories come from sugar, according to a new study published in Journal of American  Medical Association International Medicine.

That’s serious! So, with obesity and heart disease on the line, let’s uncover the seven common foods that you didn’t know contain sugar.

Avoiding these items will help lower your overall sugar intake, increase your fitness results and improve your overall health.

Fruit Yogurt

Yogurt is packaged and marketed as a diet food, which is outrageous. The pretty little packages may praise that the yogurt is low in fat, but they neglect to reveal in large type that just one serving can contain a whopping 19 grams of sugar.

Pasta Sauce

This one may come as a surprise. Although pasta sauce is considered to be a savory food, it has loads of sugar in it. A half cup of most brands of store-bought pasta sauce can contain up to 12 grams of sugar.

Agave Nectar

Many think of agave nectar as a free pass when it comes to the battle of lowering sugar intake since it is  cleverly marketed as a health food. This sweetener is just as dangerous as white sugar. Agave nectar is 85 percent fructose.

Dried Fruit

Yes, even packaged dried fruit isn’t safe from hidden sugar. Most companies add sugar to the dried fruit, making it in some instances as sweet as candy. Just one-third cup of some dried fruit contains up to 24 grams of sugar.

Granola Bars

The packaging of granola bars boasts that it contains wholesome, whole grains. It does not boast on the package that the granola bar is hiding a sweet secret. The average packaged granola bar contains up to 12 grams of sugar.

Energy Drinks

When you need an afternoon pick-me-up, think twice before reaching for that energy drink. Mega energy drinks contain up to 83 grams of sugar.

Barbecue Sauce

There’s a reason that barbecue chicken wings are finger-licking good. They are coated in a sauce enhanced with sugar. A 2-tablespoon serving of some barbecue sauces will set you back up to 13 grams of sugar.

Start eliminating foods packed with hidden sugars. Your body and your heart will both be in better shape for it. Don’t forget the place that a challenging, consistent exercise program has in the your quest for good health and a fit physique. 

Protein shakes are a fantastic way to fuel your muscles after a great workout, but simply combining protein powder and water can be pretty boring. I’ve found that adding ice and a few other strategic ingredients can turn that boring protein shake into dessert, while keeping it healthy and fit.

CHOCOLATE MINT SHAKE

Blend up this protein shake whenever you have the urge to eat a bowl of ice cream. It’s just as sweet and delicious, and filled with the protein that muscles need.

Ingredients

• 1 cup ice
• ½ frozen banana
• 1 tablespoon chopped dark chocolate
• 1 cup water
• 1 scoop high quality chocolate protein powder
• a few drops of organic peppermint flavoring (find next to vanilla extract at the store)
• fresh mint leaves to garnish (optional)

Combine ingredients in a blender. Mix until smooth. Enjoy! One serving equals 198 calories, 6 g. fat, 80 mg. sodium, 13 g. carbohydrate, 3 g. fiber, and 20 g. protein. Courtesy of RealHealthyRecipes.com

BREAKFAST COOKIES

Yes, these cookies make an acceptable, wholesome breakfast! You’ll notice that there is zero sugar added to these cookies — the sweetness comes from banana and applesauce.

Feel free to add a large scoop of vanilla protein powder to the dough to increase the protein content of each cookie. While it does take some time to make a batch of these breakfast cookies, you’ll have instant breakfasts for days to come afterwards.

Ingredients

• 3 ripe bananas, mashed
• ½ cup unsweetened applesauce
• 2 tablespoons coconut oil
• ⅓ cup golden raisins
• 1 teaspoon vanilla extract
• 1 teaspoon apple cider vinegar
• ⅓ cup coconut flour
• 1 teaspoon ground cinnamon
• 1 teaspoon baking soda
• ¼ teaspoon sea salt
• Optional, scoop of vanilla protein powder
• ½ cup unsweetened shredded coconut
• ¼ cup sliced almonds
• ¼ cup unsweetened, dried berries

Instructions

1. Preheat the oven to 350 degrees. Line a baking sheet with parchment paper.

2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.

3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and dried berries. Pulse briefly until just incorporated.

4. Use an ice cream scooper to place the dough 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.

5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.

Serves 20. One serving equals 86 calories, 3g fat, 61 mg. sodium, 10 g. carbohydrate, 2 g. fiber, and 5 g. protein.

Tidjani Camara is a nutrition coach, trainer and owner of Massive Action Training in Tyler, Texas.