20 Surprising Foods That Are Secretly High in Sugar

As a registered dietitian, it is important for me to educate my clients and readers about the hidden sources of sugar in their diet. Many foods that we think of as healthy or savory can actually be loaded with sugar, which can contribute to weight gain, insulin resistance, and other health issues.

Hidden Sugars: 20 Surprising Foods to Watch Out For

Discover the unexpected places sugar lurks in your everyday foods. This comprehensive guide, brought to you by Dr. Sumaiya NutriCare Clinic, reveals 20 common culprits and offers practical advice for reducing your sugar intake.

Hidden Sugars in Your Diet

Added sugars are pervasive in the modern food supply, often hiding in foods marketed as “healthy.” These hidden sugars can significantly contribute to exceeding the recommended daily intake. The American Heart Association recommends that women consume no more than 25 grams (6 teaspoons) of added sugar per day, and men no more than 36 grams (9 teaspoons). Excessive sugar intake is linked to various health problems, including:

• Weight gain and obesity
• Type 2 diabetes
• Heart disease
• Non-alcoholic fatty liver disease (NAFLD)
• Dental problems

20 Surprising Foods High in Sugar

Here’s a list of 20 common foods that often contain surprisingly high amounts of added sugar:

1. Granola bars: Many granola bars contain more sugar than a candy bar, making them a poor choice for a healthy snack.
2. Flavored yogurt: While yogurt is a great source of probiotics and protein, many flavored varieties are loaded with added sugar.
3. Smoothies: Smoothies can be a healthy way to get your daily dose of fruits and vegetables, but many store-bought varieties are packed with sugar.
4. Salad dressings: Many salad dressings, especially the creamy ones, contain high amounts of sugar to balance out the acidity.
5. Tomato sauce: Tomato sauce is a staple in many households, but it can contain a surprising amount of added sugar.
6. Sports drinks: Sports drinks are marketed as a way to replenish electrolytes and energy after a workout, but many contain more sugar than soda.
7. BBQ sauce: BBQ sauce is a common condiment used on meat, but it can contain as much as 12 grams of sugar per serving.
8. Cereal: Many breakfast cereals marketed as healthy are actually loaded with sugar, often more than 10 grams per serving.
9. Baked beans: Baked beans are a classic side dish, but many canned varieties contain added sugar.
10. Protein bars: Many protein bars contain added sugars to enhance their flavor and texture.
11. Instant oatmeal: Instant oatmeal is a convenient breakfast option, but many varieties contain added sugars and artificial flavors.
12. Energy bars: Energy bars can be a healthy snack, but many varieties are packed with sugar and artificial ingredients.
13. Ketchup: Ketchup is a condiment that is commonly used on burgers and fries, but it can contain up to 4 grams of sugar per tablespoon.
14. Fruit juice: While fruit juice can be a good source of vitamins, it can also contain as much sugar as soda.
15. Peanut butter: Peanut butter is a great source of protein, but some brands add sugar to enhance the flavor.
16. Sweetened tea: Sweet tea is a popular beverage in the south, but it can contain as much sugar as a can of soda.
17. Frozen yogurt: Frozen yogurt is often marketed as a healthier alternative to ice cream, but many varieties contain added sugars.
18. Canned fruit: Canned fruit can be a convenient way to get your daily dose of fruit, but many varieties are packed in syrup that contains added sugar.
19. Canned soup: Many canned soups contain added sugar to balance out the salty flavor.
20. Teriyaki sauce: Teriyaki sauce is a popular condiment used in Asian cuisine, but it can contain up to 5 grams of sugar per tablespoon.

It’s crucial to understand that the sugar content can vary significantly between brands. Always check the nutrition label for the most accurate information.

Tips for Avoiding Hidden Sugars

• Read Food Labels Carefully: Pay close attention to the “Added Sugars” section on the Nutrition Facts label.
• Choose Whole, Unprocessed Foods: Fruits, vegetables, whole grains, and lean proteins are naturally low in added sugars.
• Make Your Own: Prepare your own salad dressings, sauces, and smoothies to control the ingredients and sugar content.
• Opt for Unsweetened Versions: Choose unsweetened yogurt, oatmeal, and other products.
• Be Mindful of Portion Sizes: Even seemingly healthy foods can contribute to excessive sugar intake if consumed in large quantities.
• Use Natural Sweeteners Sparingly: Even natural sweeteners like honey and maple syrup should be used in moderation.

By making small, consistent changes, you can significantly reduce your intake of hidden sugars and improve your overall health.

Personalized Nutrition Guidance

If you’re struggling with your diet and are concerned about hidden sources of sugar, I encourage you to seek the guidance of a registered dietitian. As a registered dietitian, I can work with you to develop a personalized nutrition plan that meets your specific needs and goals.

If you’re interested in learning more about how I can help you improve your diet and overall health, please don’t hesitate to schedule a consultation with me. Together, we can work towards a healthier and happier you.

Take the first step towards a healthier you! Fill out our patient history form to book a consultation with Dr. Sumaiya and receive personalized advice.

References

• American Heart Association. (2021). Added Sugars. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars
• Centers for Disease Control and Prevention. (2023). *Get the Facts: Added Sugars.* https://www.cdc.gov/nutrition/data-statistics/added-sugars.html