Posted By: Tay Roberts
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Posted On: 6/24/2024
As a mom, navigating the journey towards better health hasn’t always been straightforward. Along the way, I've discovered that even some of the foods I thought were healthy choices were hiding sneaky amounts of sugar. Here are some surprising revelations from my health journey that might help you on yours:
Flavored yogurt was a staple in our house—until I realized how much sugar it contained. I found that a single serving could pack as much sugar as a candy bar! Now, I opt for plain yogurt and add fresh fruit myself for natural sweetness.
✅ Better Option: Plain Greek Yogurt
It’s naturally low in sugar and high in protein. Add your own fresh fruit or a drizzle of honey if you need extra sweetness.
I often grabbed granola bars as a quick and “healthy” snack for the kids and myself. But many of them are packed with sugar. Now, I always check the labels and choose those with minimal added sugars, or I make my own at home to ensure they’re genuinely healthy.
✅ Better Option: Homemade energy bites
When you make them yourself, you control the ingredients, ensuring they are free from added sugars. Use ingredients like oats, nuts, seeds, and dates for natural sweetness.
Mix Ingredients: In a large mixing bowl, combine the rolled oats, peanut butter, honey (or maple syrup), ground flaxseed, chocolate chips, vanilla extract, and a pinch of salt.
Stir Well: Use a spatula or your hands to mix everything together until well combined. The mixture should be sticky enough to form balls. If it’s too dry, add a little more honey or nut butter; if it’s too wet, add a bit more oats or flaxseed.
Form Balls: Scoop out about a tablespoon of the mixture and roll it between your hands to form a ball. Place the energy bites on a baking sheet lined with parchment paper.
Chill: Refrigerate the energy bites for at least 30 minutes to help them firm up.
Store: Transfer the chilled energy bites to an airtight container and store them in the refrigerator for up to one week or in the freezer for up to three months.
I used to buy store-bought salad dressings, thinking salads were always a healthy choice. However, many of these dressings, especially the low-fat versions, are loaded with sugars. Now, I mix up my own dressings with olive oil, vinegar, and herbs to keep things healthy.
✅ Best Option: Homemade vinaigrettes
Mix organic extra virgin olive oil, vinegar or lemon juice, and herbs for a delicious and sugar-free dressing.
Combine Ingredients: In a small bowl or jar, whisk together the olive oil, apple cider vinegar, Dijon mustard, honey, and minced garlic.
Season: Add salt and pepper to taste. Start with a pinch of each and adjust according to your preference.
Mix Well: If using a jar, close the lid tightly and shake vigorously until all ingredients are well combined. If using a bowl, whisk until the mixture is emulsified.
Taste and Adjust: Taste the dressing and adjust seasoning if necessary. Add more honey for sweetness, more vinegar for tanginess, or more mustard for a bit of spice.
Serve: Drizzle over your favorite salad and toss to coat evenly.
Ketchup was a constant on our dining table until I learned how much sugar it contains. We’ve switched to using it sparingly and look for brands that offer low-sugar options. Sometimes, I even make my own to control the sugar content.
✅ Better Option: Tomato paste mixed with spices
It provides a rich tomato flavor without added sugar. You can mix tomato paste with a bit of vinegar and your favorite spices for a customized, sugar-free ketchup.
Prepare Dates: Soak the pitted dates in hot water for about 10 minutes to soften them. Drain and blend until smooth, adding a little water if necessary to achieve a paste-like consistency.
Combine Ingredients: In a medium-sized bowl, mix together the tomato paste, apple cider vinegar, and water until smooth.
Add Date Paste: Stir in the date paste, ensuring it is well incorporated into the mixture.
Season: Add the garlic powder, onion powder, salt, black pepper, and optional allspice and smoked paprika.
Mix Well: Whisk thoroughly until all ingredients are well combined and the mixture is smooth.
Taste and Adjust: Taste the ketchup and adjust the seasoning if needed. Add more date paste for sweetness or more vinegar for tanginess, depending on your preference.
Store: Transfer the homemade ketchup to a clean jar or bottle and refrigerate. Let it sit for at least an hour before using to allow the flavors to meld together.
Breakfast cereals marketed as healthy alternatives were a go-to in our morning routine. But hidden sugars lurk in even the seemingly healthiest options. These days, I choose whole-grain cereals with no added sugars or opt for oatmeal, sweetened naturally with fruits.
They’re high in protein with no added sugars. Top with fresh fruits, nuts, and a sprinkle of cinnamon for a nutritious breakfast.
Jarred pasta sauces were a convenient choice for busy evenings. But I was surprised to discover they often contain added sugars. Now, I prepare my own sauce from fresh tomatoes and herbs, which not only tastes better but is also much healthier.
✅ Best Option: Homemade tomato sauce
Using fresh tomatoes, garlic, basil, and organic extra virgin olive oil allows you to enjoy a rich sauce without any added sugars.
Heat the Oil: In a large saucepan, heat the olive oil over medium heat.
Sauté Onions and Garlic: Add the chopped onion and sauté for about 5 minutes, or until translucent. Add the minced garlic and sauté for another 1-2 minutes, being careful not to burn the garlic.
Add Tomatoes and Seasonings: Pour in the crushed tomatoes, and add the dried oregano, dried basil, salt, black pepper, and optional red pepper flakes. Stir to combine.
Simmer: Reduce the heat to low and let the sauce simmer for 20-30 minutes, stirring occasionally. This allows the flavors to meld together and thicken the sauce slightly.
Taste and Adjust: Taste the sauce and adjust the seasoning if needed. If the sauce is too acidic, stir in the optional teaspoon of sugar.
Serve: Remove from heat and stir in fresh basil leaves for added flavor. Serve over your favorite pasta and enjoy!
I used to believe that "whole grain" or "multi-grain" breads were the best choices. However, many of these breads contain added sugars. By carefully reading labels, I now select 100% whole wheat bread with no added sugars.
✅ Better Option: 100% whole wheat bread or sprouted grain bread
These options tend to have fewer ingredients and no added sugars compared to many store-bought breads.
Nut butters were another eye-opener. Some brands add sugar to enhance flavor, something I hadn’t noticed before. I now always check the ingredient list, choosing varieties with just nuts and salt to keep it simple and healthy.
✅ Best Option: Low ingredient natural nut butters
Look for nut butters with just one or two ingredients (nuts and maybe salt). They don't contain added sugars and provide healthy fats and proteins.
Throughout my health journey, I've learned the importance of being mindful about hidden sugars in foods we often consider healthy. By taking the time to read labels and make small adjustments—such as choosing plain yogurt over flavored, or making my own pasta sauce—I can make smarter choices that contribute to better overall health for me and my family.
Remember, awareness is key to successful healthy eating. Understanding where hidden sugars lurk empowers us to make informed decisions that benefit our health and well-being. Next time you’re grocery shopping, take an extra moment to read those labels and choose products that truly support your healthy lifestyle goals.
Tay Roberts, a mom of two and Northern Michigan native, is a non-toxic living advocate, sustainability enthusiast, and holistic wellness champion. As a social media manager and product educational specialist at Truly Free, Tay blends her personal values with professional expertise to inspire others towards healthier choices. Through engaging content and strategic campaigns, she educates and empowers individuals to make informed decisions that prioritize well-being and the planet's health. Tay's commitment to fostering a community centered around conscious living shines through in her digital presence, making her a beacon of inspiration for a healthier, happier tomorrow.
