Harley Pasternak: The Easiest Way to Strip Sugar from Your Diet

08/07/2015 at 02:30 PM ET

Harley Pasternak
Courtesy Harley Pasternak

Harley Pasternak is a celebrity trainer and nutrition expert who has worked with stars from Halle Berry and Lady Gaga to Robert Pattinson and Robert Downey Jr. He’s also a New York Times best-selling author, with titles including The Body Reset Diet and The 5-Factor Diet. His new book 5 Pounds is out now. Tweet him @harleypasternak.

It’s no secret that as a nation, we have a serious sweet tooth. The average American consumes more than 126 grams of sugar in a day, 22 grams of which are ‘added sugars.’ I hear people all the time say that they’re “cutting back on sweets,” but what if I told you teaspoon after teaspoon of sugar is out there, sneaking its way into your diet without you even realizing it?

Sometimes, we need to see it to believe it, so I’ve assembled a little chart so you can really see how much sugar you’re consuming when you’re eating some seemingly innocent snacks. I’ve also suggested some alternatives with less than half the sugar. (Note: 1 sugar cube = approximately 4 grams of sugar, about the amount in the average sugar packet.)

Starbucks Grande Vanilla Latte (non-fat) = 35g sugar

Harley Pasternak

Instead, try a Tall 2% Cappuccino = 10g sugar (71% less!)

Dannon Vanilla Yogurt (6 oz.) = 25g sugar

Harley Pasternak

Instead, try Siggi’s Vanilla (5.5 oz.) = 9g sugar (64% less!)

Post Raisin Bran (1 cup) = 19g sugar

Harley Pasternak

Instead, try Kashi Go Lean (1 cup) = 6.4g sugar (66% less!)

Kraft Barbeque Sauce (2 tbsp.) = 13g sugar

Harley Pasternak

Instead, try Carolina-style BBQ sauces, like Scott’s Barbecue Sauce (0g sugar), which are vinegar-based and often naturally low in sugar or sugar-free.

Clif Bar, Crunchy Peanut Butter (1 bar) = 21g sugar

Harley Pasternak

Instead, try Simply Protein Bar, Peanut Butter Chocolate = 3g sugar (85% less!)

Dole Mixed Berry Smoothie Shakers (11 oz.) = 34g sugar

Harley Pasternak

Instead, make my Ruby Red Smoothie from by book, The Body Reset Diet, using whole fruit and no added sugar = .17g sugar (50% less!)

Ken’s Honey Mustard Salad Dressing (2 tbsp.) = 6g sugar

Harley Pasternak

Instead, make your own honey mustard vinaigrette. Mix Dijon mustard with some apple cider vinegar, olive oil and just a touch of honey.

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Showing 3 comments

Praying Mantis on

I read every single one of the features of Harley’s tips. They are so down-to earth.

Dont buy it on

Um, choosing alternatives with less-sugar is not a new idea, its just eating LESS sugar

Maddie Hershberg on

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