We all want to make healthy food choices, especially when we’re trying to lose weight. But some “healthy” food actually makes you gain weight. Here are 4 healthy foods that are full of hidden sugar, and alternatives that will help you reach your weight loss goals faster.
#1 – Low–fat flavored yogurt
Yogurt is a good source of calcium and protein. But low-fat flavored yogurts can have 17 to 33 grams of sugar per 8-ounce serving. That’s about as much as 2 scoops (1 cup) of ice cream!
What to eat instead – Full-fat plain yogurt
Look at the sugar count on any yogurt you buy. You’ll likely be better off with full-fat plain yogurt. If you need extra flavor, add some sliced nuts. Or fresh fruit. But be careful…
#2 – Fruit
While fresh fruit is a healthy option, be aware that fruit can contain a lot of sugar. Especially be aware of fruit juice and dried fruit. Fruit juice can be loaded with sugar. Dried fruit can also contain hidden sugar. Because all the water is taken out, dried fruit has much more sugar by volume than fresh fruits. A small box of raisins — 1.5 ounces — has more than 25 grams of sugar.
What to eat instead
If you’re trying to lose weight, eat an apple. Apples have less sugar than other fruits. And apples are crunchy, tasty and filling!
#3 – Granola bars
Granola is considered a health food. But a lot of granola bars add sweeteners like corn syrup, brown sugar, honey, brown sugar syrup, dextrose, and fructose. Some have a yogurt or chocolate coating, or chocolate chips, which can ramp up the sugars fast — anywhere from 8 to 12 grams per serving.
What to eat instead
Enjoy a handful of nuts, especially almonds. Eat sunflower or pumpkin seeds. If you’re hungry, have a salami or cheese stick. All of these are filling, lower sugar alternatives to granola bars.
#4 – Smoothies
Smoothies often contain dairy and fruit and can be full of sugar and unwanted calories. Smoothies can be especially bad for people trying to lose weight. Calories in liquid form have less satiety than calories in solid form. What is satiety? Satiety is a measure of how long you stay full after eating.
Liquid calories, no matter their source, will not curb your appetite as well as solid foods do.
What to eat instead – Solid food, a big glass of water or iced coffee
Rather than pulverizing your fruits and veggies with a blender, enjoy them whole. Also consider a big glass of water. Sometimes, being dehydrated can make you feel tired. Or if you need an instant boost of energy, try an iced coffee (add cream but no sugar).
Take the guesswork out of what to eat to lose weight. With the Personal Trainer Food Program, you’ll eat all the right food and none of the wrong food for maximum weight loss results.