REDUCE SUGAR INTAKE (5 sneaky sources you need to know!)

  • 2 months ago
HEALTHY HABITS:
Healthy habits change your life.

https://rb.gy/qm6cbt
The Ultimate Healthy Habits Ebook⚡️
"The Ultimate Healthy Habits Ebook" is your go-to guide for transforming your lifestyle. It covers nutrition, fitness, sleep, and mindfulness, offering simple, actionable tips to help you build lasting, healthy habits for a better life.


https://bitly.cx/MoRg
Keto Desserts - High Converting Keto Desserts Offer
Book (printed).
"Keto Desserts" is a high-converting printed book packed with delicious, low-carb dessert recipes that fit perfectly into a keto lifestyle. Satisfy your sweet tooth without compromising your diet!

https://bitly.cx/WrAJ
Home Doctor – BRAND NEW!
Book (printed)
"Home Doctor – BRAND NEW!" is a printed book offering practical medical advice for treating common health issues at home. It includes step-by-step guides, natural remedies, and essential tips for everyday emergencies and ailments.

https://bitly.cx/QqkC
12 Fitness Videos
Downloads.
"12 Fitness Videos" is a comprehensive video series designed to help you achieve your fitness goals. Featuring a range of workouts from beginner to advanced, these videos provide effective, easy-to-follow routines for every fitness level.

https://rb.gy/b01vbi
Lost Frontier Handbook
Book (printed).
The "Lost Frontier Handbook" is a printed guide that teaches essential survival skills and self-reliance techniques from a bygone era. Learn to thrive off the grid with practical advice on homesteading, foraging, and more.

https://rb.gy/jle6zd
Herbs For Health - Only Herbal Remedies Offer!
EBooks.
"Herbs For Health" is a unique guide focusing solely on herbal remedies. Discover natural, effective treatments for common ailments using herbs. This offer provides a wealth of knowledge on holistic healing and wellness.

https://rb.gy/ujlkti
Silence Tinnitus and Hearing Issues with Zeneara!
Supplements - Health.
"Silence Tinnitus and Hearing Issues with Zeneara!" offers a natural supplement designed to support ear health and reduce tinnitus symptoms. Experience relief with this carefully formulated blend of herbs and nutrients.

https://bitly.cx/mLHve
EMFDEFENSE™ Negative Ions Sticker
The EMFDEFENSE™ Negative Ions Sticker is designed to protect you from harmful electromagnetic frequencies (EMF) by emitting negative ions. Easy to apply on devices, it helps promote wellness and balance in everyday environments.

https://rb.gy/38zkvk
SurvivalMD
Book (printed)
"SurvivalMD" is a printed guide that provides essential medical knowledge for emergency situations when professional help isn't available. Learn practical, life-saving medical skills to manage health crises during disasters and off-grid living.

https://bitly.cx/mw6D
Old School New Body
EBooks
"Old School New Body" is an ebook program designed to help you lose weight, build muscle, and slow aging using proven, old-school fitness techniques. It features easy-to-follow workouts and nutrition tips
Transcript
00:00Many of us are trying to reduce our added sugar by cutting down on desserts such as cakes and cookies
00:06And we're also reducing the sugar in our coffee and tea
00:09But we might be forgetting the sneaky sources of sugar
00:14That's what we're going to discuss in today's episode of Little List Project
00:20Hello, hello, welcome back to Little List Project. I'm Ria and today we're talking about sneaky sources of sugar
00:27These are sources of added sugar that have way more sugar than you would imagine them to have
00:35Sometimes we don't even realize that they have sugar and we might be eating quite a few of them
00:40And because of that we might be having a lot more added sugar than we think we're having. So let's get into it
00:48The first source of sneaky sugar that we're going to talk about today is salad dressing
00:54So when it comes to added sugar many of us think of added sugar as the sugar that's in anything that's sweet and
01:02We don't really associate that with salad dressings unless it's a very sweet salad dressing
01:07But here's the deal a lot of store-bought dressings have way more added sugar
01:14Than you would imagine
01:16So as an example, I was doing some research for this video and I came across a salad dressing that looked very natural
01:23It had a picture of a strawberry on it, but it didn't have any strawberries in it
01:28I'm not going to name the brand but here's the thing the nutrition label on the back
01:33If you read it, you'd be shocked
01:35it had 14 grams of added sugar in it for a single serving and
01:4214 grams of sugar to put it into perspective is three and a half teaspoons of sugar
01:47I can't imagine putting three and a half teaspoons of sugar on my salad
01:52That just sounds like way too much sugar but there it is
01:56It's in that salad dressing and many of us actually have way more salad dressing than what's listed as a serving size
02:04So you could actually be getting a lot more so it becomes very important to read the labels
02:11The nutrition label is really key. There's two elements that you should be looking at. One is where it says sugars
02:18If you're in a country where you have to list added sugars, it will actually say added sugars
02:23So have a look at that and then also look at the ingredient list
02:28I was surprised some of the salad dressings I looked at while I was researching for this video
02:33The first ingredient was sugar
02:36But you could not tell that by just looking at the front of the label
02:41The front label is pretty it's there to entice the consumer
02:45It doesn't really tell you the reality of what's in the product
02:49So always take a look at the labels to make sure you're buying a product that doesn't have a lot of added sugar in it
02:57So you might be wondering 14 grams of added sugar. How much is that? Is that a lot? How much is the limit?
03:04so the World Health Organization has a
03:07maximum limit of
03:0925 grams per day for health purposes and
03:13The American Heart Association says that women should stay below 25 grams of added sugar a day and
03:20Men should stay below 36 grams of added sugar
03:23So if you are having 14 grams of added sugar in a salad, it is a big chunk of your maximum limit
03:30So definitely check the labels now, you might be thinking well I could make homemade salad dressing
03:36Yes, that is definitely a great choice. It doesn't actually take that long and
03:41You have a lot more control when you're making your own salad dressings
03:45But a point of caution here a lot of recipes I see online for salad dressings have way too much sugar
03:54Maple syrup and honey is added and I get it
03:57It's nice to have a little bit of sweetness to your salad dressing to balance out the acidity of the vinegar or the lime
04:03But some of these recipes have way more sugar than they need to have
04:07So just keep that in mind that even something like honey or maple syrup is still considered an added sugar
04:13This is not coming from a whole food source such as fruit or vegetables
04:18The second source of sneaky sugar is dried fruit. The thing is a lot of dried fruit has added sugar
04:25So I'll give you an example dried cranberries
04:28Dried cranberries taste amazing, but they have quite a bit of added sugar unless you buy the
04:36unsweetened variety
04:37But it is actually really hard to find unsweetened cranberries
04:42I even had a hard time finding them online while I was doing research for this video
04:46So I found out that unsweetened dried cranberries have about 2 grams of sugar per 40 gram serving
04:53That is a sugar that's naturally found in cranberries
04:57The cranberries you find in the supermarket tend to be the sweetened kind and they have roughly
05:0326 grams of sugar per 40 gram serving. That is a lot
05:07So if you're someone who's very fond of trail mix and you use a lot of cranberries in your trail mix
05:13That's a lot of added sugar
05:14the thing with dried fruit is it's very important to read the labels because a lot of dried fruit actually has added sugar and
05:22The other thing I wanted to say about dried fruit
05:25Even if it doesn't have added sugar as an example raisins
05:30They don't typically add sugar to them
05:32But dried fruit tends to be very easy to overdo
05:36So as an example, if you were to have a small box of raisins
05:40You know those really tiny box of raisins that you give to kids to take to school
05:44I used to take them to school every day those have about 60 raisins
05:49That is 60 grapes
05:50There's no way I could eat 60 grapes in a sitting but I could easily have those 60 raisins
05:56That small box of raisins in a sitting so even if dried fruit doesn't have added sugar in it
06:02It is quite easy to overdo. So my suggestion is to stick to fresh fruit whenever possible
06:08Number three is ketchup and other condiments
06:12so many of us don't really think of our condiments as being a source of added sugar, but they really can be and
06:19Even if they don't taste that sweet, they can actually have quite a bit of added sugar
06:24So as an example barbecue sauce
06:27Barbecue sauce depending on the brand the amount of added sugar can vary quite a bit when I was doing research
06:34I found some brands that had hardly any maybe two or three grams of sugar and then there was one brand that had 20 grams
06:41Of sugar per serving so it becomes very important to read the labels of any condiments
06:48Number four is fruit yogurt
06:50And this is something that has a bit of a health halo people think fruit yogurt is a healthy choice because fruit is healthy and
06:57yogurt has probiotics but the problem is a lot of
07:01manufacturers add quite a bit of added sugar to make their products taste better and
07:06Fruit is more like jam. It is actually quite heavy on the sugar
07:10So it becomes important to read the labels because each brand varies quite a bit on
07:16Average what I saw when I was doing research for this video is that a lot of brands have about eight to ten grams of
07:23Added sugar not a huge amount, but it is still quite a bit
07:27especially if you are trying to stay below the 25 gram limit and
07:32My suggestion if you are going to have yogurt and you do want to have fruit make it fresh fruit
07:37Have some plain yogurt add a little bit of fresh fruit on top and it tastes quite good
07:44Number five is bottled healthy beverages such as kefir, kombucha, iced tea
07:49So a lot of these beverages have that health halo and we think that they're a healthy choice
07:55They can be but it depends on how much added sugar the manufacturer has added
08:00So I'll give you an example something like water kefir. It is a beverage that is slightly carbonated
08:06I don't know if you've ever tried it before but it has quite an interesting flavor
08:10I've actually made kefir at home. The water kefir made at home has quite a tart taste. It's not very sweet
08:17It just has a very slight hint of sweetness that comes from the sugar leftover after fermentation
08:24But it is quite tart when I buy kefir from the store
08:27It tends to be quite sweet because they're not fermenting it the same amount of time that I'm fermenting it
08:32So manufacturers at the end of the day are trying to make products that people will enjoy and that means
08:40Products that taste sweeter. So read the label because each brand is so different
08:45Some brands don't have much added sugar. That's definitely a great choice
08:49But when a brand is adding a lot more sugar than there needs to be
08:54That's no longer a great choice if you are trying to stay below the limit, which is 25 grams of added sugar
09:00So when in doubt my suggestion read the labels and compare brands because you will see that there is such a big variety
09:08In the amount of sugar that's added to products
09:11some will have hardly anything and then others will have outrageous amounts of sugar and
09:16Ice tea is something that actually tends to have quite a bit of added sugar
09:20Even if it's from the health store
09:22There was one brand that I looked at it had 40 grams of added sugar in a bottle
09:28But on the back of the bottle it said that you should have half a bottle. So that way your
09:35Serving would just have 20 grams of added sugar. But here's the thing many of us are having the full bottle
09:41We're not having half the bottle and even at half the bottle 20 grams is quite a bit
09:46That's actually 5 teaspoons of sugar
09:49I don't think I would ever add 5 teaspoons of sugar to my iced tea if I were to make it at home
09:55But in a store-bought beverage, it's very easy to have that
09:59So read the labels now
10:02There are many many other sources of sneaky sugar such as pasta sauce granola
10:07Things that have a lot more sugar than you would think that they have
10:10My suggestion is to check these labels at the grocery store
10:13Not when you get home because once your home that product is in your home, you're going to have it
10:18That's it for today. If you found this useful, please do share it with a friend and I will see you in the next episode
10:24Bye
10:29You