You might think you're eating healthy, but sugar can sneak into everyday foods in ways you’d never expect. Many packaged and processed items contain added sugar, even the ones that don’t taste sweet.
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Eating too much hidden sugar can lead to energy crashes, weight gain, and other health problems. That’s why it’s important to know where sugar is hiding so you can make smarter food choices. Here are 15 common foods that often contain more sugar than you think.
Flavored Yogurt
Yogurt sounds like a healthy choice, especially when it’s low-fat or packed with fruit. But many flavored yogurts contain as much sugar as a dessert. Some single-serving containers can have over 20 grams of sugar.
It’s better to buy plain yogurt and add your own fresh fruit or a small drizzle of honey. That way, you get the benefits without the sugar overload.
Granola
Granola is often marketed as a health food, but it can be full of added sugars. The sweeteners used to hold the oats and nuts together can quickly add up.
Just one serving can contain more sugar than a candy bar. Look for unsweetened or low-sugar versions, or try making your own at home. That gives you control over how much sugar goes into it.
Protein Bars
Protein bars may sound like a smart snack, but many are closer to candy bars than health food. They’re often packed with syrups, chocolate, and sweeteners to improve taste.
Some bars contain 15 to 20 grams of sugar or more. Check the label carefully if you use protein bars or choose ones made with whole-food ingredients. A hard-boiled egg or a handful of nuts can be a better option.
Pasta Sauce
You probably don’t expect something savory like pasta sauce to contain sugar, but many jarred sauces do. Sugar is added to balance out the acidity of tomatoes and enhance flavor.
Some brands sneak in several grams of sugar per serving, which adds up fast. Look for sauces labeled “no added sugar” or read the ingredients list to spot hidden sweeteners. You can also make your own sauce using fresh tomatoes and herbs.
Salad Dressing
Bottled salad dressings, especially fat-free or low-fat dressings that use sugar to add flavor. Even just a few tablespoons may have more sugar than you’d expect.
Creamy dressings and sweet vinaigrettes are some of the worst ones. Making your own dressing with olive oil, vinegar, and spices is a healthier option. It’s easy, fresh, and free of hidden sugars.
Flavored Oatmeal
Instant oatmeal packets are convenient, but they’re often loaded with sugar. Flavors like maple, apple cinnamon, or brown sugar sound healthy, but can contain 10 grams of sugar or more per packet.
Plain rolled oats are a better choice and can be flavored naturally with cinnamon, fruit, or a touch of honey. You'll still get the fiber and warmth without the sugar rush. Always check the label before buying oatmeal.
Smoothies
Smoothies from cafes or bottled at the store may seem nutritious, but many are packed with sugar. Even fruit-based ones often have added juices, syrups, or sweetened yogurt.
A single smoothie can contain as much sugar as several donuts. Making smoothies at home allows you to choose fresh fruits and skip the added sugar. For a healthier base, use water, unsweetened milk, or plain yogurt.
Breakfast Cereals
Many breakfast cereals, even ones labeled “whole grain” or “low fat,” are high in sugar. Brands targeted at kids tend to be the worst, but adult cereals aren’t always better.
Some have up to 12 grams of sugar in a single bowl. Choose cereals with less than 5 grams of sugar per serving and more fiber. For a low-sugar start to your day, try oatmeal, muesli, or eggs.
Ketchup
Ketchup is a favorite condiment, but it’s also a hidden sugar trap. Just one tablespoon can contain a teaspoon of sugar. Most people use more than that without thinking about it. Try using mustard, salsa, or mashed avocado instead. If you love ketchup, look for a low-sugar or unsweetened version.
Dried Fruit
Dried fruit sounds like a healthy snack, but many kinds are sweetened during processing. Even naturally sweet fruits like mango or cranberries are often coated in sugar.
A small serving can contain as much sugar as a candy bar. Look for dried fruit labeled “unsweetened” or eat fresh fruit instead. You’ll get more fiber and fewer calories that way.
Bread
White bread and even some whole-wheat breads can contain added sugar. Sugar is often used to help with flavor and texture in packaged bread. One slice may only have a few grams, but it adds up when you’re eating sandwiches or toast daily.
Check the ingredients list for added sugars like high fructose corn syrup or cane sugar. Choose bread with simple ingredients and low sugar content.
Crackers
Some crackers, especially flavored or sweetened ones, contain hidden sugars. Brands that add honey, cinnamon, or cheese flavoring often include added sweeteners.
While they may not taste overly sweet, the sugar content can still be high. Read nutrition labels carefully and choose plain or whole-grain options. Pair with natural cheese or nut butter for a healthier snack.
Canned Soups
You might not expect to find sugar in soup, but many canned varieties include it for flavor. Tomato soup and sweet corn soup are especially likely to have added sugars.
One bowl can contain more sugar than you’d guess. Look for “no added sugar” or “low sugar” labels, or try making your own soup from scratch. Homemade versions are usually lower in sugar and salt.
Nut Butters
Not all peanut butter is created equal. Many brands add sugar to improve taste and texture. This can turn a healthy food into one that’s less nutritious. Look for peanut or almond butter that lists only nuts and salt as ingredients. Natural nut butters give you protein and healthy fats without the extra sugar.
Beverages Other Than Soda
Most people know soda is full of sugar, but other drinks can be just as bad. Sweetened teas, energy drinks, flavored waters, and even bottled coffee can have surprising amounts of sugar.
Some contain more than 30 grams in a single bottle. Always check the label, and try to stick with water, herbal tea, or unsweetened coffee. Staying hydrated doesn’t have to come with a sugar hit.
Related: 15 Clever Hacks To Reduce That Never-Ending Grocery Bill
Managing grocery expenses can be challenging for many households, especially with rising food costs and fluctuating budgets.
However, with some creativity and resourcefulness, you can implement numerous clever hacks to reduce your never-ending grocery bill without sacrificing the quality or variety of your meals.
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