Before you read this article, think of 3 sugary foods.

Are you ready?

How many of these high sugar foods are on your list?

Spaghetti sauce

Cereal bars

Ketchup

Low-fat yogurt

BBQ sauce

The average Canadian consumes far too much sugar.  Approximately 1 in every 5 calories we consume comes from sugar.  This excessive sugar consumption has negative effects on our health.

Our bodies receive all the sugar we need from naturally occurring sources, such as vegetables, milk and fruit.

So where is all this sugar coming from?

When you thought of 3 sugary foods, you probably thought of “junk foods” like pop, candy, ice cream, and desserts.

Most of us know that junk food is bad for us, and minimize how much of it we eat.

Unless you read the label in the grocery store, you might not realize just how much sugar goes into many common processed and pre-packaged foods.

You should also know that words that end in “-ose,” like “fructose,” “sucrose” and “glucose,” mean sugar.  Syrups, like “corn syrup” or “agave syrup,” also mean sugars.

Not all breakfast cereals, granolas, or cereal bars are high in sugar.  But you will only know which is which by reading the labels.

Be particularly careful with “no-fat” or “low-fat” foods.  Many manufacturers use sugar to improve the flavour of these products.  Instead of buying these “fat free” products, choose healthy fats and consume them in moderation.

Similarly, go easy on the commercial condiments, like BBQ sauce and ketchup.

Pre-packaged and processed foods are more likely to contain added sugar.

When you make recipes at home, you can bypass added sugar, preservatives, excess salt, artificial colour and preservatives, and other unwanted ingredients.

For example, rather than buying sugary spaghetti sauce, it’s easy to make your own with crushed tomatoes.  Add in foods you like.  Some popular add-ins are green peppers, onions, mushrooms, and Italian herbs.  As a bonus, if you don’t like any of those foods, it’s easy to leave them out.  You can also make your sauce as mild or as spicy as you like.  There are plenty of healthy slow-cooker recipes for spaghetti sauce available online.

Fruit juices are high in sugar.  The occasional glass of juice is fine, but it’s better to eat whole fruit instead, where you can benefit from the additional fibre and nutrients.  Choose juices with natural sugars only and pass on those with added sugar.  Read the label to avoid “fruit flavoured” beverages that contain no nutritional value—only sugar.

At Sheppard Chiropractic Centre, we care about your health.

If we haven’t seen you lately, contact us at (506) 635-8182 or (506) 847-7172.  We’ll help you schedule your next appointment for maintenance care.