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Most Sugar-Packed Breakfast Baked Good: Tim Horton's Whole Grain Raspberry Muffin

29 g sugars 400 calories 16 g fat (4 g saturated)

These are the types of nutrition numbers you'd expect from a hunk of coffee cake, not a whole grain muffin. Truth is, the two are more similar than you'd think. After all, this bevy of berries is teeming with more sugar than you'd find in a pack of Reese's Peanut Butter Cups. If you want an easy-to-eat breakfast food, grab a croissant over a muffin. They may be heavy on flaky, buttery flavor, but they're usually one of the safest baked goods you'll find at a cafe or coffee shop.

Eat This Instead: Plain Croissant

4 g sugars 270 calories 14 g fat (6 g saturated)

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Most Sugar-Packed Cereal: Quaker Natural Granola Oat & Honey & Raisins (1 cup)

26 g sugars 420 calories 10 g fat (1 g saturated) 10 g fiber

Like eating dessert for breakfast? Because that's basically what granola is. Sure, there's a splash of fiber, but it's completely diluted by a tidal wave of sugar. In fact, sugar accounts for more than a third of the calories in this bowl, and unfortunately, Quaker's is the rule, not the exception. The only acceptable use for granola is to crumble a small handful into plain yogurt. Save your bowls for a cereal more wholesome.

Eat This Instead: Post Shredded Wheat (1 cup)

0 g sugars 160 calories 1 g fat (6 g fiber)

Most Sugar-Packed Chinese Meal: Manchu Wok Honey Garlic Chicken with Fried Rice

34 g sugars 840 calories 34 g fat (6 g saturated) 2,100 mg sodium

Why does this simple Chinese meal pack as much sugar as a pack of Skittles? Blame the Honey Garlic Sauce bathing the chicken. The Honey Garlic Chicken packs about twice the sugar as the Pineapple Chicken, so making that switch will automatically improve the dish. Do yourself one extra favor and switch to mixed vegetables instead of rice as a side. You'll earn flavor and nutrients while eliminating 280 calories.

Eat This Instead: Pineapple Chicken with Mixed Vegetables

17 g sugars 300 calories 19 g fat (3 g saturated) 770 mg sodium

Most Sugar-Packed Mall Snack: Auntie Anne's Cinnamon Sugar Pretzel with Sweet Dip

61 g sugars 600 calories 12 g fat (7 g saturated)

The combination of the sweetest pretzel with the sweetest dip (there are 32 grams of sugar in that little cup!) makes this the most nefarious option for your blood sugar and your chompers. Nothing trumps marinara in the battle for a better dip, but to compliment the sweet flavor of a raisin pretzel, cream cheese is far safer than the other options. Cut an extra 30 calories by asking them to prepare your pretzel sans butter.

Eat This Instead: Raisin Pretzel with Cream Cheese

16 grams sugars 440 calories 11 g fat (7.5 g saturated)

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Most Sugar-Packed Fast Food Breakfast: Dunkin' Donuts Apple Crumb Donut with Small Coffee with Cream and Sugar

66 g sugars 610 calories 24 g fat (13 g saturated)

Fruity names aside, crumb doughnuts are the worst doughnut option. Just as bad is the normal coffee order. Cream and sugar add 115 calories to a small, so if you slug through two or three a day, expect to carry around an extra 25 to 35 pounds. Surprisingly, eight of Dunkin's 10 "Kreme" doughnuts are less than 320 calories—a rare feat in the world of fat-stuffed pastries. Tack on a 10-calorie cup of Caramel Coffee, and you have a decadent start to your day that won't budge the needle on that dreaded scale.

Eat This Instead: Bavarian Kreme Donut with Small Caramel Coffee

9 g sugars 280 calories 15 g fat (7 g saturated)

Most Sugar-Packed Coffee House Drink: Starbucks Strawberries & Creme Frappuccino Blended Creme (Grande size with 2% milk and whipped cream)

68 g sugars 440 calories 15 g fat (9 g saturated)

Frappuccinos are easily the worst beverages on offer at Starbucks, so if you must have one, make it a Frappuccino Light. Even if you order a Grande, you still have a good chance of landing one under 200 calories. Your best bet at Starbucks, though, (aside from black coffee, of course), is a Vivanno beverage. They offer two key elements that put them leagues ahead of any Frap: Real fruit (one whole banana in each smoothie) and a shot of whey protein and fiber. That means you get a kick of antioxidants with a helping of slow-digesting nutrients to keep your blood sugar stable.

Drink This Instead: Strawberry Vivanno (16 oz with 2% milk)

39 g sugars 280 calories 2 g fat (0 g saturated)


More from Men's Health:

The 30 Saltiest Dishes in America

5 Foods that Carve Abs

The 10 Best Foods You're Not Eating

8 Foods that Pack on Muscle

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