A new World Health Organisation guideline recommends adults and children reduce their daily intake of sugar to less than 10 percent of their total energy intake. A further reduction to below 5 percent – or roughly 25 grams (6 teaspoons) per day – would provide additional health benefits. Dropping sweets, doughnuts, fizzy drinksand baked goods, which are usually the major sources of added sugars, from your diet is not nearly enough.-source WHO
Cereals with marshmallows and chocolate puffs are obviously high in sugar, but just how much sugar may surprise you. The Environmental Working Group examined the sugar content of 84 cereals and found 54 of them contained more than 24 to 26 percent sugar by weight. Kellogg's Honey Smacks, at 55.6 percent sugar, was the worst. Cereal is also surprisingly high in salt.
Low Fat Salad Dressings
They make salads taste so much better but they also turn them from a healthy meal to the worst diet offender. Pay special attention to the dressings labeled “light”—when they reduce the fat, they often replace it with sugar. Some popular dressings, like French and Thousand Island, contain 2.4 grams per tablespoon. Sprinkle some lemon juice on you salad next time.
Just 8 oz. of this sweetened drink has up to 13 grams of sugar, USDA numbers show. Beware of the word “flavoured.” It is usually synonymous with sugar and artificial sweeteners. The popular Vitamin Water packs about 120 calories and 32 grams of sugar, just about half as much as a regular Coke.
Smoothies may seem like a nutritious start to your day or a great post-workout pick-me-up and some are, but most contain a lot of unnecessary sugar. Even though some smoothies, like the ones at Jamba Juice, have lots of protein and real fruit, they’re also loaded with sugar – 50 to 70 grams in their small 16 ounce cups. If you need a smoothie, it’s best to make one at home.
Bread is a sneaky source of sugar. Just one slice of white, commercially prepared bread, has about 2 grams of sugar, according to USDA. Some sugar is formed naturally in the baking process but it is often added too. Most commercial types of bread contain sugar or high fructose corn syrup, just like other processed foods, according to Authority Nutrition.