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
- Compare with: Barbara’s Cheese Puffs Originals, 1 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
- Compare with: Make your own! Try this recipe: Easy Homemade Organic Applesauce Recipe.
- Canned soups: 7-10 g per serving
- Compare with: Make your own! Exotic Thai Vegetable Soup Recipe
- 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.