Added sugar is probably the number #1 roadblock in anyone’s weight loss journey and that’s because it acts in multiple ways to facilitate weight gain. It causes blood sugar fluctuation and sharp spike in insulin, promotes fat storage, raises inflammation, putting you at a risk of developing life-threatening diseases. According to WHO dietary guidelines, an individual should only have a maximum of 5 to 10 teaspoons of sugar per day to prevent weight gain, but most of us consume way more than that, and a majority of it comes through added sugar through ultra-processed food. When we consume more sugar than our body needs for energy, the excess sugar is converted into fat and stored in our bodies. Most importantly, be cautious of hidden sugar that is conveniently added in normal, everyday food and even “healthy” foods to appeal to the tastebuds of consumers. If you are someone who is trying to lose weight, cut back on added sugar, particularly high-fructose corn syrup. Studies have linked HFCS consumption to obesity and various other illnesses. Being a highly processed sweetener, it provides empty calories without any essential nutrients, leading to weight gain and an increased risk of obesity-related health problems. Additionally, HFCS has been associated with insulin resistance, diabetes, cardiovascular issues, and non-alcoholic fatty liver disease. HCFS is added commonly in many ultra-processed foods and in sweet condiments that we include in our daily diet to add flavour to the food. So, one place to start, is by avoiding sweet condiments, which can be a hidden source of added sugar, in multiple forms, not just white sugar. The surprising thing is that most of us consume such food products without being aware that heaps of “sugar” under different names. While these condiments add flavor and sweetness to our meals, they can also contain significant amounts of added sugar that can completely derail your weight loss journey. In this article, we list down 8 sweet condiments you should strike out from your diet to lose weight successfully.
1. Chocolate Syrup:
This is the ingredients list of an extremely popular chocolate syrup that we love to add to our milk, pancakes, fruits, coffee, even to slather on our bread and paratha. Here’s the list – Sugar, water, invert sugar, liquid glucose, cocoa solids, malt extract (there are too many different forms of added sugar)!. So, if chocolate syrup comes home with you on every grocery trip, it would be a bit too difficult to lose weight because you are having way too much added sugar!
2. Maple Syrup:
This syrup is perfect as topping for waffles, pancakes, ice creams, desserts, granola, fruits. We do not think twice before picking maple syrup because the main ingredient to make maple syrup is the sap from maple trees – it’s a natural source, right? But the commercially-available maple syrup can have high-fructose corn syrup, corn syrup, artificial flavour, artificial color, and quite a few preservatives. There’s too much sugar in this syrup and you should give it a pass!
3. Jam:
Sugar is the main ingredient of jams, along with fruit pulp, and if it’s mixed – there’s fruit blend as well. But a few studies have found that jams can be a sneaky source of added sugar, including high-fructose corn syrup which is considered to be the primary causes of weight gain the world over. If weight loss is on your mind, one needs to eliminate HCFS from their life.
4. Chocolate Spread:
Don’t we just love these chocolate spread on our morning toast, sandwiches, crepes, pancakes, stuffed cookies, milkshake, brownies, and even in a cup of espresso! We have found so many different ways to make use of chocolate spreads in our lives, it’s really difficult to get rid of it. But you need to hear this, chocolate spreads can have up to 57 teaspoons in a single jar! Sugar is again the first and main ingredient in the list, even if the pack says that it has been made with just a few ingredients.
5. Sweet Chilli Sauce:
Sweet chili sauce is a versatile condiment that adds a sweet and spicy kick to various dishes. With its sweet and spicy profile, sweet chili sauce can elevate a wide range of dishes, making it a versatile staple in any kitchen. We do not think twice before adding it to our dishes, but then, it’s really adding a lot of sugar into the daily diet. For example, here are some creative ways to use sweet chilli sauce – as a dip for spring rolls, dressing for salads, sauce for stir fries, marinade for tofu, dip for chicken nuggets, and in the spread for sandwiches. Also read: “10 Every Day Foods with High Amount of Sugar.”
6. Barbecue Sauce:
Barbecue sauce adds a smoky and tangy flavor to a variety of dishes, from chicken, tofu, baked beans, to even roasted cauliflower florets. A very popular brand that sells barbecue sauce in India has high-fructose corn syrup as the first ingredient, and while buying it off the shelve, you would be impressed that it has no “sugar” mentioned directly on the list. Research indicates that high fructose corn syrup (HFCS) has a more bigger effect on increasing appetite and promoting obesity compared to regular white sugar.
7. Salad Dressing/Sauce:
The most commonly used dressing, i.e., vinaigrette sauce can have sugars such as liquid glucose and maltodextrin. Another one, Italian dressing may have high fructose corn syrup. Also, a popular one, creamy Caesar salad may have liquid glucose and sugar as main ingredients. There’s way too much sugar in them, just make your own salad dressing at home to keep that salad bowl healthy.
8. Ketchup:
Yes, ketchup makes everything tastes so good – be it pakoras, samosas, momos, pizza, pasta! But all you ketchup lovers, commercially-produced ketchup comes loaded with added sugar, high-fructose corn syrup, along with artificial colors and flavours, which contributes to empty calories without providing significant nutritional value. So, next time, you seek a bottle of ketchup to have along with omelettes, paratha, and other healthy dishes, remember how much added sugar it may have!
Summing up, when aiming to achieve weight loss, it’s crucial not only to cut out sweet condiments high in sugar, but also to follow a balanced and healthy diet plan. Rati Beauty diet plans offer valuable resources to guide you on your weight loss journey. By eliminating sugary condiments, you can reduce unnecessary calorie intake and avoid the negative effects of excessive sugar consumption. However, it’s equally essential to adopt a comprehensive approach to your diet, focusing on nutrient-dense foods, portion control, and regular physical activity. Rati Beauty diet provides personalized diet plans, expert tips, and a supportive community to help you achieve your weight loss goals in a sustainable and effective manner. Download the Rati Beauty app to access all our diet plans.
How to Cut Back on Added Sugar to Lose Weight
10 Every Day Foods with High Amount of Sugar
