Harley Pasternak is a celebrity trainer and nutrition expert who has worked with stars from Halle Berry and Lady Gaga to Robert Pattinson and Robert Downey Jr. He’s also a New York Times best-selling author, with titles including The Body Reset Diet and The 5-Factor Diet. His new book 5 Pounds is out now. Tweet him @harleypasternak.
It’s no secret that as a nation, we have a serious sweet tooth. The average American consumes more than 126 grams of sugar in a day, 22 grams of which are ‘added sugars.’ I hear people all the time say that they’re “cutting back on sweets,” but what if I told you teaspoon after teaspoon of sugar is out there, sneaking its way into your diet without you even realizing it?
Sometimes, we need to see it to believe it, so I’ve assembled a little chart so you can really see how much sugar you’re consuming when you’re eating some seemingly innocent snacks. I’ve also suggested some alternatives with less than half the sugar. (Note: 1 sugar cube = approximately 4 grams of sugar, about the amount in the average sugar packet.)
Starbucks Grande Vanilla Latte (non-fat) = 35g sugar
Instead, try a Tall 2% Cappuccino = 10g sugar (71% less!)
Dannon Vanilla Yogurt (6 oz.) = 25g sugar
Instead, try Siggi’s Vanilla (5.5 oz.) = 9g sugar (64% less!)
Post Raisin Bran (1 cup) = 19g sugar
Instead, try Kashi Go Lean (1 cup) = 6.4g sugar (66% less!)
Kraft Barbeque Sauce (2 tbsp.) = 13g sugar
Instead, try Carolina-style BBQ sauces, like Scott’s Barbecue Sauce (0g sugar), which are vinegar-based and often naturally low in sugar or sugar-free.
Clif Bar, Crunchy Peanut Butter (1 bar) = 21g sugar
Instead, try Simply Protein Bar, Peanut Butter Chocolate = 3g sugar (85% less!)
Dole Mixed Berry Smoothie Shakers (11 oz.) = 34g sugar
Instead, make my Ruby Red Smoothie from by book, The Body Reset Diet, using whole fruit and no added sugar = .17g sugar (50% less!)
Ken’s Honey Mustard Salad Dressing (2 tbsp.) = 6g sugar
Instead, make your own honey mustard vinaigrette. Mix Dijon mustard with some apple cider vinegar, olive oil and just a touch of honey.
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