Sugar content could take orange juice off the Canada Food Guide

Orange juice may be cut out of Canada's food guide. Find out where else sugar is lurking in your diet

January 13th, 2019 by | Posted in Health & Nutrition | Tags: , , ,

The CBC reports that orange juice could get removed from Canada’s food guide. For decades, the juice has been marketed as part of a healthy breakfast, and equated to one serving of vegetables. But one serving of orange juice is only 125mL, less than almost anyone would drink at a sitting, and contains no fibre. While there’s no added sugar in most juices, there’s still a very high sugar-to-fibre ratio. 

Fruit juice

RELATED: Healthy foods you shouldn’t eat before you run

Fibre is especially valuable to runners. It’s slow to digest and slows down digestion of other foods in your stomach as well, which is a great thing for runners. A slower, tamer rate of digestion gives you a moderate, steady stream of nutrients, making for an easier long run without the highs and lows that can come with mismatched and badly timed fuelling. If you’re craving some orange juice, consider choosing an actual orange over its juiced counterpart. 

Orange juice isn’t the only place where extra sugar is lurking in your diet. Here are other healthy foods to watch for when monitoring your sugar consumption. 


While granola can be great for you, some brands have heaps of added sugar. Be sure to check the sugar content and try to keep the protein-to-sugar ratio similar. Usually brands with lower sugar quantities will also include lots of whole and simple ingredients. Better yet, try making your own

RELATED: Is your post-workout recovery snack above this recommended sugar limit?

Greek Yogurt

Greek yogurt is great for you, it’s super high in protein and calcium. But flavoured greek yogurt can have as much lurking sugar as a Snickers bar. Opt for plain yogurt and add honey or maple syrup to sweeten. 

Peanut Butter

There should be one ingredient in your peanut butter. Peanuts. But lots of brands have a laundry list of ingredients, including oils and sugar. Double check what’s in your peanut butter and if you want it to be a little sweeter, consider topping your toast with honey. 


The gluten-free diet trend isn't all about totally cutting it out. of your diet.

The Telegraph reported in 2014 that many loaves of brown bread included higher sugar content than white loaves. “All of the loaves contain sugars which naturally occur in the bread. However, additional sugar was included in the ingredients of ten of the brown and wholemeal loaves.” Be sure the check in the ingredients on your store-bought bread, even if it’s whole wheat.