We don’t know who needs to hear this, but sugar isn’t doing your body any favors, especially when it comes to excess sugar intake. Added sugars are the real danger because natural sugars, which exist in whole, unprocessed foods, supply the body with natural energy in appropriate amounts. Plus, natural sugars come with other nutrients like fiber, protein, vitamins, and antioxidants. 

Added sugars rapidly cause a spike in blood sugar, creating a cascade of metabolically damaging reactions. When you regularly consume large amounts of added sugars, you increase the risk of fatty liver disease, type 2 diabetes, systemic inflammation, and insulin resistance. All of those health conditions are linked to overweight and obesity. 

Although the U.S. dietary guidelines suggest that people limit added sugar intake to less than 10% of their daily calories, three out of four people typically exceed that percentage. You may think that you are safe if you don’t add sugar to food, but several foods, which aren’t even sweet, account for 90% of added sugar intake. Here are the most common foods that are sugar bombs. 

Canned Soup

Canned soup is not only a source of excess sodium, but also lots of sugar. Tomato soups tend to contain the highest levels of added sugars, with certain condensed varieties containing 20 grams (g) of sugar per one-cup serving. The reason that manufacturers add so much sugar to tomato soups is to balance the taste and reduce acidity. Always check soup labels carefully before you buy them. 

Tomato Sauce

Sticking in the same lane as tomato soups, store bought tomato sauces in jars are sneaky sources of sugar. These sauces are convenient, but they contain high amounts of both sodium and sugar. Once again, the sugar cuts the acidic taste of tomatoes and helps extend the shelf life. Certain jarred sauces contain four grams of sugar in a half-cup, per the USDA. It is very easy to make your own tomato sauce without the need for excess sodium and sugar!

Granola And Snack Bars

When you enjoy granola for breakfast, are you actually eating glorified sugar? When you fuel up with a snack bar, are you overloading your body with sugar? Both granola and snack bars sound much healthier than they actually are. Some bars contain upwards of 10 grams of sugar, along with other processed ingredients that aren’t conducive to your health. If you see names for sugar at the top of the ingredient list, avoid those products. Watch out for brown sugar syrup, corn syrup, fructose, and other names for sugars. Instead, opt for a handful of raw nuts or unsweetened dried fruit.

Dried Fruit

Seemingly healthy, dried fruit can contain a lot of sugar, if you purchase certain varieties. A single handful of dried cranberries, for example, can contain 29 g of added sugars. That’s in addition to the naturally occurring sugars that already exist in cranberries. Just remember that added sugar levels tend to be higher in fruits that are naturally tart. If you buy dried fruit, look for options that only list the fruit as the ingredient. You want to avoid added sugars and preservatives like sulfur dioxide. 

Salad Dressing

Salad dressing is another store bought item that contains unhealthy fats, high levels of sodium, and lots of added sugars. The sad reality is that dressings seem healthy because they go on salads. Some dressings contain six grams of sugar per serving (about 2 tablespoons). Fat-free dressings tend to have the most added sugars and sodium because removing fat reduces flavor. Your best bet is to make your own dressings with olive oil, balsamic/apple cider vinegar, lemon juice, and seasonings. 

Flavored Yogurt

Shouldn’t yogurt be on your list of healthy foods to enjoy for breakfast? This all depends on the type of yogurt you purchase. Plain Greek yogurt, for example, is a great source of probiotics and an excellent breakfast food option. If you buy flavored yogurts, or varieties that contain fruit jam on the top or bottom, the sugar content will be very high. Read the ingredients because you need to steer clear if you see sugar in the top three ingredients on the list. Enjoying plain yogurt with fresh fruit, nuts, seeds, cinnamon, or unsweetened dried fruit provide great flavors and nutrients.

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Sometimes, you just have to let the ingredients speak for themselves. That’s exactly what this recipe does! Completely raw vegan, these key lime coconut bars have a zesty flair, nutty crust, and great textures. No, the key lime layer does not resemble some nuclear green that looks incredibly unhealthy for you. This filling is closer to beige or off white with small speckles of green from the lime zest.

On the topic of limes, the recipe does call for freshly squeezed key lime juice. Now, if you cannot get your hands on key limes, you can use regular limes as a replacement. The same thing applies for the zest, as you will just use zest from whichever limes you can get your hands on. Limes offer a wide variety of nutrients, with one lime providing 32% of the recommended daily intake of vitamin C. Both lime juice and lime zest contain nutrients that may support heart health and improve the appearance of skin. Before you zest the limes, make sure to give them a good rinse and then pat them dry.

Although this recipe is made with raw vegan, all-natural ingredients, it does contain a hefty amount of calories. Coconut oil, raw walnuts, and raw cashews are calorically dense, so make sure you don’t eat all of these bars at once. One square will not only satiate you, but it will also satisfy your sweet tooth. The healthy fats are beneficial for the brain, heart, and your appetite. Plus, the fiber in the cashews and walnuts will keep you from eating 10 squares at time. Happy desserting!

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Energy bars are great to have because you never know when hunger will strike. Not only are these bars very easy to make, but they are convenient for on-the-go snacking. The simple ingredient list is another plus because most energy bars contain added sugars, preservatives, and dyes. These bars provide you with protein, fiber, healthy fats, and essential vitamins and minerals! That’s because these bars include dried apricots, raw cashews, hemp seeds, desiccated coconut, and coconut oil.

The big debate is whether or not energy bars such as these can actually provide you with energy. Yes, is the simple answer. The reason for that is because energy bars typically contain an easily digestible carbohydrate, such as dried fruit, which break down quickly for immediate energy. Energy bars also contain nuts and/or seeds, which provide a mixture of health fats, protein, and carbs, all of which help boost energy levels. An important thing to consider when consuming energy bars, though, is to enjoy them when you need them. Ideally, consume these energy bars before a workout, in the middle of a busy day, or first thing in the morning. Consuming bars later at night won’t do your body good.

When it comes to buying dried apricots, or dried fruit in general, we encourage you to buy unsulfured, unsweetened varieties. Dried apricots that contain sulfuric acid, preservatives, and added sugars, are orange and extra juicy. The ones without those same ingredients are often a bit chewier and more brown. Those are the ones you want if you are cleansing. If you aren’t cleansing, then you can choose your own destiny, but know that unsulfured dried fruits are better for your health.

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Two things we love in this world are almonds and dates. We love many things, but these two food ingredients are versatile, delicious, filling, and loaded with essential vitamins and minerals. Dates provide a natural sweetness that balances the nutty, slightly bitter flavor of raw almonds. Add the creamy raw almond butter into the equation and you have a recipe for some of the best raw vegan energy bars you can imagine.

Full of protein, fiber, and healthy fats, these homemade almond butter bars are about to become your favorite go-to snack. While there are many reasons to love almonds, especially in regards to their flavor, we appreciate their health properties. Many health studies confirmed that almonds have the ability to boost brain health, regulate cholesterol levels and blood sugar, reduce inflammation, promote heart health, and more. Because of their antioxidant content, almonds may enhance skin complexion and fight free radicals. Most importantly, they provide you sustained energy. And who doesn’t need more energy? Well, maybe not your children, but adults can always use a little boost, especially to avoid energy drinks between meals. Use food to help energize the body and prevent unnecessary, unhealthy snacking.

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People seem to have this idea that gingerbread is solely reserved for the holiday season. You don’t need to think that way! In fact, you can enjoy the same flavors year round, especially when you incorporate them into recipes like this one. These raw vegan gingerbread energy bars are not only rich in healthy fats and protein, but they also exhibit tons of flavor. It’s like a Larabar, but you make it yourself!

There are a lot of unhealthy energy bars in supplement and grocery stores. These bars use whey protein, excess sugar, preservatives, dyes, and artificial sweeteners. While healthy bars are more common nowadays, especially with the growing demand for high-quality products, they can have a high price tag. A single bar that only contains whole food ingredients can cost between two and four dollars, depending on the brand. If you enjoy eating these types of bars, it may be more affordable to buy a food processor and the ingredients needed for the bars. You’ll save in the long run!

The secret to getting an even consistency in your bars is to blend the nuts in the food processor before adding the other ingredients. Once you pulse them into a coarse mixture, add the remaining ingredients and process until you achieve a dough-like ball. You’ll probably have to stop blending, scrape down the sides, and continue blending to fully incorporate the ingredients. You can make the bars as thick as you want, but it’s best to have them in the quarter-inch to half-inch thickness. That helps them harden quickly in the freezer.

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Frozen honeydew pops, also known as Melona Bars, are a classic Korean frozen treat. They are rich in sugar, dairy, and they tend to hit the spot on a hot day. They have gained more popularity in the Western world, with their signature rectangular shape and stark honeydew green color. While these treats are delicious, we wanted to give this beloved honeydew ice cream dessert a raw vegan spin.

Don’t let the raw vegan element steer you away from this dessert because it is every bit as delicious and sweet as the original. The best part is that you don’t have to feel weighed down by all the dairy. You shouldn’t experience a dramatic spike in blood sugar either! All you need is a blender, three ingredients, and a popsicle mold. Well, you also need a freezer!

Despite the prominent melon flavor, these ice pops have a creamy, rich texture. Fresh honeydew, which is in season during the spring, is wonderfully juice and oh so sweet. If you go to a farmer’s market, that’s where you’ll find the freshest varieties. The agave nectar adds an extra touch of sweetness, while the raw almond milk gives these pops their signature creaminess. Let us know how you like these bars in the comments below.

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Homemade energy bars are easily made by blending ingredients in a food processor. Spread the blended mixture into an even layer, score the layer into bars, and refrigerate or freeze until firm. Not only do they taste better than most store bought healthy bars, but they are also free of added sugars and preservatives. If you want them to stay fresh for longer, keep them in an airtight container in the freezer. Pop them out whenever you want to enjoy a guilt-free, energizing snack.

Why will you like these bars? First off, they are very easy to make. It does help to have a food processor because blending these ingredient in a blender can be very difficult. They are 100% raw vegan, gluten-free, and dairy-free, making them great for almost any diet. Even thought they contain dates, they are not overly sweet because the cacao powder and nuts balance the sweetness.

A trick for making your date nut bars easier to eat is to first pulse the nuts into a coarse, crumbly consistency. You don’t want to grind them into a powder because that won’t yield great texture for the bars. Empty the coarsely ground nuts into a bowl and then add the dates and coconut oil to the processor and blend into a smooth paste. Once you do that, you can add the ground nuts, desiccated coconut, and cacao powder back to the processor. After that, you spread the mixture onto a baking sheet or baking dish lined with parchment paper, score the layer into bars, and refrigerate. What’s the next step? Enjoy eating the bars!

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Portable snacks are absolutely necessary when you are cleansing and eating raw vegan. You can have apple slices, a mix of raw cashew and raw almonds, or celery sticks, but they can require large containers. Convenience is often key when it comes to snacking. A grab-and-go raw vegan snack that is both tasty and filling can be hard to come by in the store, so you have to make it yourself.

These raw vegan bars are the perfect fuel before a workout or an energy source to get you out of an afternoon slump. They contain superfood ingredients like walnuts and chia seeds, both of which are naturally high in omega-3 fatty acids, antioxidants and fiber. The bars could not come together without dates, as they help bind all of the ingredients. Dates provide natural sweetness, in addition to potassium, magnesium, and fiber. Similar to walnuts, pumpkin seeds offer lots of magnesium, but they also exhibit high levels of zinc. Not only is zinc aid with optimal immune function, but it also helps to accelerate the metabolism.

The great thing about these energy bars is that they are incredibly easy to make. Add all of the ingredients to a food processor, give them a whirl, and that’s pretty much it. The only thing left to do is press the mixture into an even layer on a baking sheet that you line with parchment paper. That is an important step, as you want to avoid sticking. Place the sheet of bars in the fridge for a few hours until firm. Remove from the fridge, cut into bars, and then wrap them in parchment paper for storage in an airtight container.

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Word to the wise: these bars are extremely addictive and delicious. You’ve been warned…now we can proceed with the recipe so you can have some energy-filled mornings. They are simple and use a collection of nutritious and filling ingredients. Because the recipe calls for flaxseed meal and almond meal, these bars are vegan and gluten-free. Although they are not cleanse-approved, they are the perfect go-to snack or breakfast item once you finish cleansing.

When you buy peanut butter, it’s best to opt for the organic natural varieties that don’t contain excess sugars and preservatives. You’ll notice that these jars contain a thin layer of oil on top of the solid peanut butter. It does require mixing before you can use it, but this is the peanut butter you want. Once you mix up the peanut butter and you no longer see an oily layer on top, it’s ready to add to these breakfast bars.

These bars are not meal replacements, but they can go well with other fruit in the morning. You can always cut the baked bars into smaller squares if you prefer to eat them as little snacks during the day. However you decide to eat them, we hope you love them as much as we do.

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When the weather warms up, desserts have to be lighter, refreshing, and fragrant. It doesn’t feel good to finish a dessert and then feel like you cannot move for a year. Something about a chocolaty dessert feels heavy, but that’s not the case with this recipe. These zesty orange cheesecake bars are the perfect combination of tart and sweet. The acidity from the orange and lemon balance the sweetness from the raw agave syrup. Plus, there is an unmistakeable underlying nuttiness from the cashews in cheesecake filling.

One thing to keep in mind is that this is a sizable recipe. You’ll have cheesecake bars for days. If you don’t want to feel like you have to eat it all before it goes bad, we encourage you to pre-cut the bars and freeze them. Once frozen, they will stay fresh for up to two months. All you have to do is remove them from the freezer, allow them to defrost for a little, and then enjoy. The firmness from freezing actually makes the texture more similar to actual cheesecake.

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