Meal planning for weight loss can be complicated. The goal is to burn more calories than you consume while still having balance portions of your Macronutrients (Carbs, Proteins, and Fat). The trickiest of them all are carbohydrates, that’s where the sugar lies. If you’ve ever sat down with me for a consultation then you know I’ll shout down any justification for a “Keto” or “No Carb” diet. That doesn’t change the fact that excess sugar is problematic and counter-productive to weight loss.
Most foods shouldn't be categorized as healthy or healthy, or “good for you” “bad for you” as most foods have some sort of nutritional value. Still, we need to be aware of foods that are loaded with sugar that we wouldn’t expect. Even foods labeled as “low fat” “natural” or “diet”. I’m not suggesting that you eliminate the following items from your diet, but in putting together your plan, you must be aware of exactly how much sugar you’re consuming to time and calculate your macros.
All in the Sauce
Over the years reviewing meal charts with clients I’ve realized many of us are charting our meals accurately, except that one thing that makes it tasty, the sauce. Often we take the time to prepare a low-calorie salad, sandwich wrap, even pasta but defeat the entire purpose by drowning it in our favorite sauce. The average barbecue sauce can average anywhere from 12-15 grams of sugar per serving (roughly 2 tablespoons) and an additional 70 calories. The bottled spaghetti sauce you typically find on the shelves usually contains about 11.5 grams of sugar per serving (½ cup of sauce) and carries 80-90 calories. Even our beloved ketchup should be monitored. To put it into perspective, one tablespoon of ketchup typically contains one teaspoon of sugar. (Mcgee,2021)
When trying to cut calories and unnecessary sugar, eliminate sauce when not needed and limit it in other circumstances. At the very least you should measure and monitor your sauces, to be aware of exactly how much you’re taking in. This allows you to make conscious decisions for the rest of the day when counting calories and macros.
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Drinking Your Sugar
Another trend that I’ve noticed is that many people have strict diets when it comes to the food they eat but aren't aware of how much sugar they consume in liquids. Even drinks that serve great nutritional purposes can be loaded with sugar and excess calories.
Fruit juices, even the natural ones that contain natural sugars, are loaded with it. A typical 16 oz bottle of orange juice contains about 45 grams of sugar and 250 calories (roughly the same as a coke). Grape juice of the same size can be up to 70 grams and 280 calories! Even apple juice contains about 53 grams of sugar but only 210 calories. (Healthline, 2021)
Many sports drinks, Powerade, Gatorade, etc, have adjusted their formula and produced low sugar and no sugar products. If you want to get the ones that taste good, you’re going to be taking in a significant amount of sugar. A 20-ounce bottle of Gatorade will have 34 grams of sugar. (Very Well, 2021) Powerade, which has a little more variance based on flavor is roughly in the same ballpark.
Despite the sugar content it isn't necessary to ban either of these. Both have strategic and effective uses. If you lift weights first thing in the morning, You can have your juice as a fast-acting, pre-workout carb, to fuel your session. If you’re an endurance athlete(distance runner, basketball player, fighter, etc) or someone who participates in physical activities that last longer than 90 minutes, like a dock loader or warehouse worker, these drinks provide the carbs and potassium needed to maintain your performance.
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Breakfast Cereal
Of course, if I listed all of the bright and colorful kids' cereal with cartoon characters on the boxes, we could assume that most of them are just balls of sugar. I was surprised to find out that even cereals marketed as “healthy” and “low-fat” still contained a lot of sugar.
My personal favorite, Kellogs’s Special K Fruit and Yogurt contains 11 grams of sugar in a serving (¾ cups). (Healthline, 2021) Another popular choice, Kellogg's Smart Start, contains 14 grams of sugar per serving. These numbers aren’t necessarily alarming but can add up if you tend to enjoy more than one bowl of cereal in the morning. Like fruit juice, this can serve as the fuel needed for a long day. Calculate accordingly.
Yogurts and Smoothies
Since they usually include natural fruit, yogurt products seem to be a great alternative to junk food as a snack. Fruit smoothies are often used as a meal replacement. If you’re too liberal with what you put in that blender, you may be coming up with a concoction that has more sugar and calories than what you would have in a normal meal.
Yoplait’s 99% Fat-Free Lemon Burst yogurt cup still contains 31 grams of sugar per serving (6 ounces.) (Mcgee, n.d., #)Now consider that many smoothies contain not only yogurt, but fruit, and the Fruit Juices we talked about previously. My favorite smoothie, “Strawberries Wild” from Jamba Juice, contains 85 grams of sugar (large size, that’s how I roll) and a total of 430 calories. This probably should be saved for post-competition or a cheat meal, if you are cutting down on sugar.
Sugar is almost unavoidable, but also necessary. We all use carbohydrates for fuel every day, and even more so if you’re an athlete or someone who partakes in exercise regularly. Unfortunately, the sugar that we don't burn is stored in our bodies, and usually in some unflattering places. I’m not the nutrition coach that tells people they need to eliminate anything from their diet. I recommend a regimen that is calculated and allows you to enjoy life’s guilty pleasures. Measure your portions so you know exactly how much you are taking in. Time your sugar intake, use it to fuel pre-workout, and replenish post-workout. Life is about balance, and so is sustained meal planning.
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References
Mcgee, E. (n.d.). Sugar Shockers: Foods Surprisingly High in Sugar. WebMD. Retrieved 2 1, 2022, from https://www.webmd.com/food-recipes/features/sugar-shockers-foods-surprisingly-high-in-sugar
17 Foods and Drinks That Are Surprisingly High in Sugar. (2021, 2 1). Healthline. Retrieved February 9, 2022, from https://www.healthline.com/nutrition/18-surprising-foods-high-in-sugar#8.-Granola
Very Well. (2021, June 30). Gatorade: Is It Good for You or Bad for You? Verywell Fit. Retrieved February 9, 2022, from https://www.verywellfit.com/is-gatorade-good-or-bad-for-you-4177592
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