Common high fructose foods in grams per serving or 200-calories proportions: Many of the innocent-looking foods that you eat every day contain massive amounts of sugar that can severely damage your health. Dr. Richard Johnson,
author of book The Fat Switch, warns you against eating foods that contain excessive amounts of fructose. Are you consuming any of these on a daily basis?
Sugar in a cup: Fructose-filled beverages
- Fact: The average American drinks more than 60 gallons of soft drinks each year.
- Soda: 1) 32 oz. container - 52 grams; 2) 16 oz. container - 26 grams; 3) 12 oz. container - 22 grams.
- Before buying any commercial fruit drink, check the label first - most fruit juices contain high fructose corn syrup (HFCS) and artificial flavors.
- Unsweetened apple juice - 16 grams/8 oz.
- Fruit punch - 14 grams/8 oz.
- Cranberry juice cocktail - 13 grams/8 oz.
- Fruit drink (25% apple juice) - 12 grams/8 oz.
- Pineapple juice - 11 grams/8 oz.
- Orange juice - 11 grams/8 oz.
- Lemonade - 10.5 grams/8 oz.
Other sickly sweet drinks to avoid
- Energy drinks (Red Bull & Monster) - 32-40 grams/20 oz.
- Wine coolers - 18-22 grams/12 oz.
- Starbucks frappuccino - 18 grams/9 oz.
- Sweetened teas - 10-14 grams/8 oz.
Sugary breakfast cereals are far from healthy
- Did you know that some breakfast cereals contain as much as 40% sugar by weight?
- Raisin Bran - 7.6 grams/cup.
- Granola w/o Raisins - 7 grams/1/2 cup.
- Cocoa Puffs - 6 grams/3/4 cup.
- Sugar-Frosted Corn Flakes - 6 grams/3/4 cup.
Cakes, pies and pastries
- Double fudge chocolate cake - 37 grams/slice.
- Iced carrot cake - 27 grams/slice.
- Peach cobbler - 17 grams/slice.
- Apple pie - 7 grams/slice.
- Chocolate chip cookie - 4 grams/cookie.
- Other candy bars and cookies - 10/12 grams/candy bar.
Ice cream and other frozen treats
- Dairy Queen Peanut Butter Cup Blizzard - 60.5 grams.
- Dairy Queen Chocolate Malt - 42 grams.
- McDonald's Vanilla Triple - 22 grams.
- McDonald's Low-Fat Strawberry Sundae - 18 grams.
- Low-Fat Fruit Yogurts - 15-18 grams/6 oz.
- Low-Fat Ice Cream - 7-10 grams/scoop.
Preserves, canned/dried fruits and jellies
- Fruit is already loaded with fructose, but canned fruits packed in sweet syrup? Definitely worse!
- Dried fruits, raisins, dates, and figs - 10-20 grams/serving (1/4 cup).
- Canned fruits - 10-12 grams/ 4 oz.
- Jellies & jams - 5-10 grams/tbsp.
Condiments, salad dressings and sauces
- Trivia. When manufacturers remove the fat from foods like salad dressings, what do you think they replace it with? Sugar, of course!
- Reduced-fat French dressing - 6-8 grams/2 tbsp.
- Catalina - 7 grams/2 tbsp.
- Raspberry vinaigrette - 5 grams/2 tbsp.
- Fat-free thousand Island dressing - 4-7 grams/2 tbsp.
- Sweet pickles - 4-6 grams/oz.
- Sweetened barbeque sauce - 4-5 grams/tbsp.
- Balsamic vinaigrette - 2-3 grams/tbsp.
- Sweet pickle relish - 2-4 grams/tbsp.
- A1 sauce - 2-3 grams/tbsp.
- Ketchup - 2-3 grams/tbsp.
Sweet Asian sauces
- Orange sauce - 8-10 grams/2 tbsp.
- Sweet & sour sauce - 4-8 grams/2 tbsp.
- Teriyaki sauce - 2-4 grams/2 tbsp.
Slow down on these sugar substitutes
- Honey - 9 grams/tbsp.
- Maple syrup - 6-7 grams/tbsp.
- Syrup - 5-7 grams/tbsp.
Stealth sources of fructose
- Agave syrup - 50-54 grams/1/4 cup.
- Granola with raisins - 8-12 grams/2/3 cup.
- Sugar-free syrup with sorbitol - 11 grams/1/4 cup.
- Jell-O - 8-10 grams/4 oz.
- Brandy and liqueurs - 7-10 grams/1.5 oz.
- Raisin bread - 4-5 grams/slice.
- Cereal bars (granola bars and chewy chocolate chip bars) - 3-5 grams/bar.
Mercola.com - Take Control of Your Health | Sources: http://articles.mercola.com/sites/articles/2008/01/12/what-happens-to-your-body-within-an-hour-of-drinking-a-coke.aspx; http://articles.mercola.com/sites/articles/archive?
2010/06/19/richard-johnson-interview-may-18-2010.aspx; http://articles.mercola.com/sites/articles/archive/2009/11/14/ten-worst-breakfast-cereals.aspx; http://articles.mercola.com/sites/articles/archive/2012/05/02/sugar-leads-to-