HIDDEN SUGAR.
It’s actually the devil.
You might be saying, ‘Yes Ryan, I know. I’ll put the cookie down.’
No no. I’m talking about the food that’s commonly misconceived as healthy but is really doing you and your results a tonne of damage.
So, which sneaky food / drink items is it hidden in?
Low-fat flavoured yoghurt. Choose plain or natural flavoured (even in Chobani and Yo-Pro brands) and look for tubs with less than 12 grams of sugar per serving
‘Healthy’ cereals. Most people naturally believe muesli to be healthy for example, but if you don’t check that you’re buying one with no added sugar, it can contain almost as much as a bowl of frosted flakes. A good rule of thumb is to look for less than 15g sugar per 100g, allowing a little leeway if the cereal contains dried fruits.
- ‘No sugar added’ foods. This can be B.S, with companies using fruit juice from concentrate. Alternative sugar ingredients or names to watch out for when reading labels include anything ending in ‘ose’
- Salad Dressings. All you need to make a healthy salad dressing is a little Extra Virgin Olive Oil, balsamic vinegar, and lemon juice. As for when you’re out. That packaged salad you think you’re being smart about? It could have as much sugar and fat as a cheeseburger. Substitute the creamy types for the balsamic again.
- White bread especially is just awful for your waistline. Even some wholemeal options have more sugar than necessary. Go with dark, grain options.
- Bottled Flavoured Water. Add some lemon to your water for flavour and alkalising effect (our bodies thrive in an alkaline state, but can become toxic when acidic – more on that in future tips!)
- Gin and Tonic – while better than the old JD and Coke, tonic water actually has 8 teaspoons of sugar per can. Go for soda as a mixer and add lemon or lime to flavour
- Protein Powder. Whaaaaat. That thing that we PT’s encourage you to use?! Yes, some in fact may be pumped with added sugar to make them taste yummy. Check labels for options that are unsweetened and have 0 grams per scoop of sugar.
Sugar is what sabotages your weight and well-being.
Too much of it results in insulin resistance (insulin acts to bring blood sugar levels down) >> Your body can’t burn the additional sugar floating around >> your body stores it as fat for a rainy day.
And where do women store this? Yep. Stomach, hips thighs and butt. Your favourite places.
Lastly, whilst not at all a hidden sugar, trust me when I tell you to ditch that daily soft drink. It’s amazing how many new clients are drinking their calories without realising it, and think that because they’re not going for that sweet pastry in the office of an afternoon or saying no to dessert, that they’re being ‘healthy’.
We want to help you make informed decisions about your nutrition so your hard work in the gym doesn’t go to waste!