Many foods, such as fruits or milk, contain naturally occurring sugar. Other foods and beverages contain added sugars, or sugars that have been put into the food during cooking or processing. It is important to read food labels in order to determine if foods have had sugar added to them during processing. Ingredient lists that include words such as brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, high-fructose corn syrup, honey, invert sugar, lactose and maltose all indicate that sugars have been added to a product. The words malt syrup, molasses, raw sugar, sucrose, sugar and syrup also indicate unnatural sugar content.
Whole Grain Cereals
Oatmeal is an example of a healthy whole grain. Plain oatmeal prepared according to the directions on the box has no added sugar. Oatmeal purchased in pre-sweetened or flavored packages all have some form of sugar added. Cooked cereals such as cornmeal mush, cream of wheat, and grits are free of added sugars as well.
Fruits
Fruits contain natural sugar, but they also contain fiber, vitamins and minerals. Fresh fruits such as apples, apricots, bananas, blueberries, cantaloupe, grapefruit, grapes, kiwi, pears, raspberries, strawberries and watermelon are best eaten raw or squeezed into fresh juice. Canned fruits in juice, light syrup or heavy syrup all contain added sugars--quite a lot, in some cases.
Dairy
Dairy products are a great source of calcium and protein and some, like milk, contain trace amounts of natural sugar. Plain, unflavored yogurt does not have added sugar. Sweetened or flavored yogurts will have some form of added sugar. Adding fresh fruit to plain yogurt is an effective way to add sweetness with only the natural sugar of the fruit instead of extra processed sugar products.
Stay away from artificial cheese products, powdered cheese sauces, and flavored milks. Natural aged cheese and homemade cheese sauces do not contain added sugars while imitation cheese products do. While milk contains only natural sugar, those sweetened to taste like chocolate, strawberry, and other artificial flavors will have added sugar as well.
Vegetables
Fresh vegetables are free of added sugar and are best eaten raw, steamed, or boiled. These include artichokes, asparagus, broccoli, carrots, celery, cucumber, mushrooms, peppers, peas, tomatoes, potatoes and yams. Canned vegetables, especially tomatoes, sauces made from tomatoes, ketchup and corn may contain flavor enhancing sugars. Check the labels of canned or pre-seasoned vegetables before purchase to ensure that there is no added sugar.
Meats
Meats and meat alternatives like beans and lentils contain high levels of protein and are free of added sugar. While the meat alone does not contain added sugar, the commercially prepared sauces and gravy products that are often eaten with meat almost always do. Check the label on any pre-seasoned meat or gravy products to ensure they are free of added sugar, or make your own.
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