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Day 2:

Sugar Reset Kitchen Makeover

Day 2 - Kitchen  Cleanout

Today Andrea is going to help you clean out your kitchen and pantry. Curious how sweet the items in your cupboards are? You’ll likely be surprised by the amount of sugar you find in some of your food items!

Read on for Andrea’s tips, then share what surprised you the most by posting on social media using the hashtag #BarbarasSugarReset.

~ The Barbara’s Team


Today’s tip involves some detective work; namely, reading the Nutrition Labels and ingredient panels of the products in your pantry and refrigerator, identifying the amount of sugar in each item, and deciding to shop for more healthful choices with lower sugar.

Below are some popular categories of food choices that many of us have in our homes with approximate ranges of sugar. Please note all the following sugar figures are per serving.

Ready? Let’s do this!

  • Breakfast bars: 12-22 g per bar
    • Compare with: making your own using a lower-sugar cereal like Snackimals. Try this recipe: Snackimals Cereal Bars
  • Nondairy coffee creamers: 4-5 g per serving
    • Compare with: Unsweetened coconut cream, <1g
  • Sugary breakfast cereals: 10-18 g per serving
    • Compare with: Barbara’s Puffins Original, 5 g
  • Flavored yogurt: 10-20 g per serving
    • Compare with: Plain, nonfat Greek yogurt (3.2g/100grams) with ½ cup fresh strawberries, 3.5g
  • Snacks: Fruit & Nut Trail Mix – 11 g; Kettle Corn 9 g
  • Salad dressings: 7-8 g per serving
    • Compare with: Making your own using olive oil, Himalayan pink salt, and lemon juice
  • Condiments: Ketchup – 4 g per serving; Barbeque Sauce 8-10 g per serving
    • Compare with: Tamari sauce, mustard, and olive tapenade – all which have 0 g of sugar
  • Canned & jarred fruit: 16-23 g per serving
  • Canned soups: 7-10 g per serving
  • Cookies: 11-14 g per serving
    • Compare with: Snackimals Vanilla, 5 g.

Cleaning out your kitchen is the hardest part of this challenge (at least emotionally!). Use this handy checklist I created to determine which common foods in your pantry you should keep, and which are best to get rid of all together.


Clean out common foods with added sugar from your kitchen with this quick cheat sheet. Remember the goal is to stay under 50 grams of added sugar per day – it adds up fast!

Common Foods with Added Sugar

Applesauce, ½ cup, 22 grams

Baked Beans, ½ up, 12 grams

BBQ Sauce, 2 Tbs, 9 grams

Sandwich Cookies, 3 cookies, 14 grams

Fruit juice and Juice Pouches, 6.75 oz, 18 grams

Ice Cream, ½ cup, 14 grams

Bottled Iced Tea, 8 oz, 23 grams

Pasta Sauce, ½ cup, 10 grams

Sodas and Soft Drinks, 12 oz, 33-50 grams

Canned Tomato Soup, ½ cup condensed, 10.2 grams

Yogurt, 6 oz, 10 grams

 

Natural Sugar Content of Whole Foods

These foods don’t count toward your daily goal of under 50 grams of added sugar.

Apple (Granny), medium, 16.02 grams

Avocado, 1 whole, 1.3 grams

Banana, medium 14.43 grams

Bell pepper, 1 small, 1.8 grams

Black beans, fresh cooked, ½ cup, 0.27 grams

Blueberries, ½ cup, 7.35 grams

Broccoli, ½ cup cooked, 1.08 grams

Brown rice, cooked, ½ cup, 0.24 grams

Cauliflower, ½ cup cooked, 1.29 grams

Cantaloupe, 1 cup diced, 12.26 grams

Carrots, raw, 1 medium, 2.89 grams

Carrots, mini peeled, 85 grams, 5 grams

Cashews, 28.4 grams, 1.7 grams

Celery, 1 stalk, medium, 0.7 grams

Cherries, 1 cup with pits, 9 grams

Chickpeas (canned), ½ cup, 7 grams

Corn, 100 grams, 0.6 grams

Grapes, 1 whole, 0.4 grams

Green beans, fresh cooked, ½ cup, 2.26 grams

Green pepper, raw, 1 small, 1.78 grams

Kale, 1 cup chopped, 1.6 grams

Lentils, ½ cup cooked, 1.78 grams

Mango, 1 cup, 23 grams

Milk (1% from a cow): 1 cup, 13 grams

Orange, 1 large, 17.20 grams

Peas, green, cooked ½ cup, 3.19 grams

Pear, 1 medium, 17.36 grams

Rice, white, 1 cup cooked, 0.1 grams

Rice, brown, 1 cup cooked, 0.4 grams

Romaine lettuce, 1 cup, 0.56 grams

Squash, Butternut, 1 cup, cubes, 3.1 grams

Squash, Spaghetti, 1 cup, cubes, 2.8 grams

Sweet potato, baked, small, 3.89 grams

Tomatoes, 1 medium, 3.23 grams

White potato, 100 grams, 0.8 grams

 


Andrea Donsky, B. COMM, is an Author, Registered Holistic Nutritionist (R.H.N.), Editor-in-Chief, and Founder of NaturallySavvy.com. Her passion is to inspire people to make enlightened choices for healthy living. Andrea has combined her background and expertise as both a Registered Holistic Nutritionist and an entrepreneur to educate the public on living an organic and non-GMO lifestyle through the creation of her businesses, books, articles, videos, speeches, and media appearances.