According to the University of North Carolina over 60 percent of the foods in the grocery store contain added sugars. These common foods below contain added sugar.

At Breakfast
All juice
Flavored Oatmeal
Vanilla Almond or soy milk
Vanilla or fruit on the bottom yogurt
Cereals (95% of them)
Protein bars
Smoothies (Tropical Smoothie Café)
Non-dairy coffee sweetener
Starbucks drinks
Gatorade/Powerade
Energy drinks
Fruit in syrup
Cranberries
Granola

At Lunch/Dinner
Breads
Ketchup
BBQ Sauce
Pasta Sauce
Candied nuts on a salad
Salad dressings
Tea
Coleslaw
Peanut butter
Corn bread
Dinner rolls
Baked beans
Honey roasted peanuts
Creamed corn
Vitamin Water
Frozen dinners (read label)
Canned soups
Trail mix with added candy

As you consume less sugar your taste buds for it will acclimate. You will notice that foods that were once at an acceptable level of sweetness are now too sweet. This is progress. Keep cutting added sugars from your foods and you will consume fewer calories and effortlessly lose weight.

The next thing to ask is this: “What replaces low fiber, sugar added foods?” Something must take the place of these foods because you must eat, right?

The best answer for this is higher fiber plants and lean protein. Below are some swaps to try in an attempt to reduce added sugars:

Instead of Cheerios pick plain oatmeal that you sweeten or Kashi
Instead of regular peanut butter (Jiff, Skippy) choose the Publix deli natural peanut butter
Instead of Nature’s Own Honey Wheat choose Nature’s Own 100% Life No Sugar Added Wheat
Instead of fruit on the bottom yogurt choose plain yogurt and sweeten with honey or fruit
Instead of granola and protein bars choose a mixture of nuts, seeds and raisins (DIY trail mix)
Instead of a jarred spaghetti sauce choose a can of diced or crushed tomatoes. Add garlic and onions for flavor.
Instead of a regular BBQ sauce choose Ray’s No Sugar Added BBQ Sauce
Instead of Gatorade or Powerade choose fruit-infused water or carbonated waters
Instead of sweet tea choose an unsweetened tea or mix sweet and unsweetened until your taste buds adjust
Begin substituting mustard for ketchup as often and as much as you can
Reject or set aside candied nuts on a salad and opt for plain nuts and seeds on a salad
Instead of sweetened cream in your coffee choose unsweetened cream or milk or mix the two until you adjust.