10 Sugary Foods Cyclists Should Limit

Sugar lurks in unexpected places. Here's how to steer clear of unwanted calories (and while you're at it, learn the Truth About Calories).

Juice: It may be all natural, but without the fiber of the fruit, you're drinking pure sugar. Stick to 4 to 6 ounces for your morning fix. (Instead, try some of these Best Drink Options for Active People)

Sauce: BBQ sauce is one of the biggest offenders, often with 8 grams of sugar in just 1 ounce. Beware of teriyaki, peanut and other commercial sauces as well.

More: Determine Your Century Nutrition Plan

Ready-to-Eat Cereal: Most are brimming with added sweeteners. Read the labels carefully or you're looking at 14 to 20 grams of added sugar.

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Yogurt: Fruit-on-the-bottom varieties are full of added sugar; some have 26 grams in 6 ounces. Go with plain (preferably Greek for more protein) and add your own fruit.

Tea and Lemonade: Sweetened teas and lemonades can drop a 48- to 50-gram sugar grenade into your system with every pint you guzzle.

More: 8 Tips to Lose Weight From Cycling

Bread: Many processed breads have about 2 grams of added sugar per slice. It adds up, so look for those with closer to zero. Rye is a good choice.

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Tomato Products: Sugar cuts the acidity in pasta sauces (7 grams of sugar per half cup, 6 grams per ounce for ketchup). Look for varieties with no sugar added.

Protein Bars: Something has to make that pure protein palatable. Guess what it is? Fifteen to 20 grams of sugar. Use sparingly.

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Crackers: Some popular multigrain crackers have zero added sugar while others have a teaspoon (4 grams) per serving. Go for the former.

Lite Salad Dressing: Manufacturers add sugar to make up for reducing the fat. Opt for oil-and-balsamic-vinegar blends.

More: Eating to Win: What we can Learn From Pro Cyclists

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