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It's hard to avoid sugar when many common foods secretly contain loads of it. You know that eating an excess of sugar will derail your fitness progress and quickly lead to an increase in body fat, but recent studies are proving that sugar is much 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 JAMA International Medicine.That is no joke! So with obesity and heart disease on the line, let’s uncover the 7 common foods that you might not know contain sugar.
- Fruit Yogurt
- Yogurt is packaged and marketed as a diet food for women, which is outrageous. The pretty little packages may be low in fat, but just one serving contains a whopping 19 grams of sugar.
- Pasta Sauce
- This one may come as a surprise, since pasta sauce is considered to be a savory food, but alas, it has loads of sugar hiding in it. For every half a cup of store bought pasta sauce you’re ingesting 12 grams of sugar.
- Agave Nectar
- Many think of agave nectar as a free pass, since it has been so cleverly marketed as a health food, but sadly this sweetener is just as dangerous as white sugar. Agave nectar is 85% fructose.
- Dried Fruit
- Yes, even our fruit isn’t safe anymore. Most companies are adding extra sugar in with their dried fruit, making it as sweet as candy. Just 1/3 of a cup contains 24 grams of sugar.
- Granola Bars
- It may boast wholesome, whole grains on the package, but your favorite granola bar is hiding a sickly sweet secret. The average packaged granola bar contains 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.
- BBQ Sauce
- There's a reason that those BBQ chicken wings are finger licking good…all that sugar it's hiding. A 2 Tablespoon serving will set you back 13 grams of sugar. Start eliminating the sugar-packed foods in your diet today. Your body and your heart will both be in better shape for it.
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Fiber is a great way to keep your digestion regular and healthy. Did you know that fiber-rich plants are prebiotics?
Fiber-rich plant foods are GOOD for the healthy bacteria in our gut, helping our flora stay healthy and in balance.Fiber is also important for detoxification (or your body's normal day to day cleaning processes), helping your body to successfully remove toxins form our bodies. Fiber also helps to slow down the absorption of sugar into our bloodstream, decreasing drastic spikes in blood sugar. Most vegetables, fruits, nuts, seeds, and whole grains contain good amounts of fiber.
Fiber helps us to maintain a steady level of energy throughout the day.
GreensGreens are rich in fiber, minerals and antioxidants. Baby spinach in your smoothies is an excellent way to add greens. Additionally, baby spinach has a nice soft taste to it, versus kale is has a stronger taste. If you are new to greens in your smoothies start with spinach.
Flax SeedsFlax seeds are a good source of both omega-3 fats and fiber. Flax seeds also contain a good amount of vitamin E, which is excellent for the skin. Grinding your flax seeds is a must in order to get the nutritional value of these plant-gems.
Chia SeedsThese tiny seeds pack a nutritional punch. This is the richest plant source of omega-3 fats. They are also packed with minerals and a great source of fiber. They also have a special property in that they swell to up to 5 times their size when added to liquid, so they can help you to feel full faster and for longer.
Psyllium HuskPsyllium husk is a seed from the plant Plantago ovata from India. When soaked in liquid it turns into a solid gel-like consistency. It has the ability to help sweep your intestines clean.
Fiber PowdersFiber powders are usually made from a mix of plant-based sources of fiber, containing both psyllium husk and flax meal (ground flax seeds). Some contain probiotics and other nutrients. This can be a convenient solution for getting in more fiber regularly. Though probably not needs if you are eating a good amount of fruits and veggies unless you struggle with constipation or eat a lot of meat and cheese.
Nut ButtersNut butters are an excellent source of fiber as well as fat and protein. You can add these to smoothies for an extra kick that makes the drink richer, creamier and more filling. Read More »
We are busy. We might not "like" to cook. We know it's way healthier. Having a well stocked pantry can help!!
Spice and HerbsSalt and Pepper Curry powder Smoked paprika Ground cumin Dried thyme Dried oregano Dries rosemary Chili powder Dried dill Dried sage Garlic powder Ground ginger Cayenne Cinnamon
Oils and ConidmentsExtra-virgin olive oil Sherry or wine vinegar Balsamic vinegar Mustard Soy sauce Mayonnaise Hot sauce Ketchup Fish sauce BBQ sauce
StaplesRice Whole grains Canned beans Dried beans Oil-packed tuna Cannes tomatoes Coconut milk Tomato paste Peanut butter Nuts/seeds Stock Honey or maple syrup
Long Storing Veg and FruitOnions Ginger root Potatoes Garlic Sweet potatoes Carrots Cabbage Squash Shallots Lemons/limes Apples Frozen veg and fruit
Long Storing Dairy/MeatEggs Butter Yogurt Parmesan cheese Other hard cheeses Ricotta cheese Goat cheese Read More »
[amd-zlrecipe-recipe:13] And just an addition FYI.
|Principle||Nutrient Value||Percentage of RDA|
|Total Fat||49.05 g||164%|
|Dietary Fiber||6 g||16%|
|Pantothenic acid||0.750 mg||15%|
|Vitamin A||16 IU||0.5%|
|Vitamin C||1.9 µg||3%|
|Vitamin E-γ||35.10 mg||237%|
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