Surprising Foods Secretly Loaded With Sugar: What You Need to Know
Many everyday foods are packed with hidden sugars—here’s how to spot and avoid them for better health.
Many people focus on eliminating obvious sources of sugar such as sodas, candy, and desserts. However, numerous foods—both sweet and savory—can contain surprising amounts of added sugar. Even products marketed as ‘healthy,’ ‘low-fat,’ or ‘light’ may be packed with hidden sugars. For anyone managing diabetes, aiming for weight loss, or simply pursuing a healthier diet, understanding where sugar hides is crucial for making informed choices.
Why Is Hidden Sugar a Problem?
Excess sugar intake has strong correlations with serious health risks, including:
- Obesity
- Type 2 Diabetes
- Heart Disease
- Cancer and other chronic conditions
Added sugars not only increase your overall calorie intake but can also stimulate feelings of hunger and increase inflammation, complicating health management and fitness goals. The American Heart Association recommends limiting added sugar to 6 teaspoons (25 grams) per day for women, and 9 teaspoons (37.5 grams) for men.
What Counts as ‘Hidden Sugar’?
Many manufacturers add sugar to foods under different names. While ‘sugar’ may not appear as the first ingredient, multiple forms of sugar can appear in the ingredients list, including:
- Sucrose
- High-fructose corn syrup (HFCS)
- Dextrose
- Maltose
- Barley malt
- Fruit juice concentrates
- Agave nectar, honey, and maple syrup
Regardless of the source or fancy name, all added sugars affect the body similarly and contribute to your total sugar intake.
Foods With Hidden Sugar You May Not Suspect
The following foods often contain more sugar than most people realize. Learn what to look for and how to make better choices.
1. Low-Fat or Flavored Yogurt
Many yogurts marketed as low-fat or fruit-flavored can have up to 6 teaspoons (24 grams) of sugar per serving. Manufacturers often add sugar to improve taste after removing fat. To reduce sugar, opt for plain Greek yogurt and add your own fresh fruit.
2. Barbecue (BBQ) Sauce and Ketchup
- BBQ Sauce: As much as 2 teaspoons of sugar per tablespoon.
- Ketchup: About 1 teaspoon (4 grams) per tablespoon.
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Use these condiments sparingly, or try making your own with less sugar.
Tomato-based products in general, including canned pasta sauces and soups, may contain added sugars for flavor and texture.
3. Flavored Coffees and Specialty Coffee Drinks
A large, flavored coffee drink from a coffee chain may deliver 11 teaspoons (45 grams) of sugar or more—a higher sugar load than a soda. Choose black coffee or flavor your own with small amounts of unsweetened options.
4. Iced Tea and Bottled Teas
Commercially bottled iced teas are often sweetened with sugar or syrups. A 12-ounce serving can contain about 35 grams of sugar, on par with a can of regular cola. Go for unsweetened tea or add a squeeze of lemon instead.
5. Granola, Breakfast Cereals, and Protein Bars
- Granola: Can contain 5–7 teaspoons of sugar per 100 grams. Often sweetened with honey, syrup, or sugar for taste and texture.
- Breakfast Cereals: Many popular brands list sugar as the second or third ingredient.
- Protein Bars: Many bars marketed as ‘healthy’ or for fitness actually rival candy bars for sugar content—a single bar can have up to 20 grams.
Always check labels. Look for cereals and granolas with less than 5 grams of sugar per serving, or try making your own at home.
6. Pasta Sauce and Tomato Products
Read labels on prepared pasta sauces—some have up to 6–10 grams of added sugar per half-cup serving. Sugar is added to cut the tomato acidity and enhance taste. Opt for no-sugar-added or ‘low sugar’ versions, or prepare your own using canned crushed tomatoes, herbs, and garlic.
7. Premade Soups
Soups, especially tomato and vegetable blends, can have added sugar for flavor or as a preservative. Common names for sugar in soup ingredients include dextrose, maltose, or corn syrup. For less sugar, look for ‘no added sugar’ on labels or make your own from scratch.
8. Salad Dressings
Bottled salad dressings, especially ‘fat-free’ or ‘light’ varieties, can pack significant amounts of sugar to replace flavor lost from fat removal. Pay special attention to sweet varieties like honey mustard or Catalina. Reading labels and opting for oil and vinegar with herbs is generally healthier.
9. Canned Fruit
- Fruit packed in syrup (even ‘light’ syrup) is loaded with added sugar.
- Choose fruit canned in water or 100% juice, then drain before eating.
Fresh or frozen fruit (with no added sugar) is always the best choice for minimizing added sugar intake.
10. Non-Dairy Milks
Almond, soy, oat, and rice milks can include added sugars, especially if flavored or sweetened. Check for ‘unsweetened’ on the carton and review nutrition facts for total sugars and ingredient list.
11. Bread and Other Baked Goods
Even seemingly plain bread—especially white or soft wheat—may contain added sugar to enhance taste, texture, and browning. Read labels for terms like corn syrup, honey, or malt. Opt for whole-grain bread with minimal added sweeteners.
12. Sports Drinks and Energy Drinks
Sports and energy drinks often contain as much sugar as sodas, with some bottles exceeding 40 grams of sugar. Unless you’re engaging in intense, prolonged exercise, stick to water or beverages with no added sugar.
13. Ready-to-Eat Meals and Takeout Foods
Processed meals, from frozen dinners to restaurant entrees, are common sources of hidden sugar used for flavor and preservation. Review nutrition information for total sugars, especially in products labeled as ‘low-fat’ or ‘reduced-calorie.’
14. Sauces, Marinades, and Condiments
- Many condiments—such as teriyaki, sweet chili, and hoisin sauces—contain high amounts of sugar.
- Even savory dips and marinades may use added sugars for balance and preservation.
Use sparingly and try homemade versions when possible, allowing you to control ingredient amounts.
Table: Common Hidden Sources of Added Sugar (per serving)
| Food | Approximate Sugar (grams) | Notes |
|---|---|---|
| Low-fat flavored yogurt | 18–25 | Check for ‘plain’ or ‘no sugar added’ |
| Bottled iced tea (12 oz) | 30–35 | On par with a cola soda |
| Flavored coffee drink (16 oz) | 40–50 | May exceed soda |
| Pasta sauce (½ cup) | 6–10 | Varies widely |
| Granola (½ cup) | 12–20 | Homemade is usually less |
| Salad dressing (2 Tbsp) | 6–8 | “Light” types often higher |
| Canned fruit in syrup | 20–30 | Opt for fruit packed in water/juice |
| Sports/energy drink (12 oz) | 25–40 | Use only if needed for intense activity |
How to Spot and Avoid Hidden Sugar
- Read ingredient lists—look for the many names sugar can hide under.
- Check the ‘Total Sugars’ and ‘Added Sugars’ line on nutrition labels.
- Prioritize products with 5 grams of added sugar or less per serving.
- Make more meals at home where you control all ingredients.
- Opt for whole foods like fresh vegetables, fruits (in moderation), whole grains, lean proteins, and nuts over processed or packaged foods.
Health Risks of Too Much Added Sugar
Eating excessive amounts of added sugar can:
- Increase your risk for weight gain and obesity
- Raise blood triglycerides, contributing to heart disease risk
- Promote insulin resistance, a precursor to type 2 diabetes
- Cause tooth decay and gum disease
- Aggravate inflammation throughout the body
- Disrupt healthy gut bacteria
Reducing hidden sugars supports better weight management, blood sugar control (especially for people with diabetes), and overall health.
Tips for Cutting Sugar from Your Diet
- Choose unsweetened versions of milks, yogurts, cereals, and beverages.
- Use small portions of natural sweeteners (like fruit or vanilla) in recipes instead of sugar or honey.
- Gradually reduce the amount of sugar you add to coffee, tea, or baking.
- Flavor foods and drinks with spices (like cinnamon, nutmeg, or ginger) instead of sugar.
- Replace sugary snacks with fruit, nuts, or seeds.
- Be skeptical of ‘fat-free’ or ‘low-fat’ foods, as sugar may be substituted for fat.
Frequently Asked Questions (FAQs)
Q: What’s the difference between natural and added sugars?
A: Natural sugars occur naturally in foods like fruit and dairy, while added sugars are incorporated during processing or preparation. All added sugars count toward your daily limit, but natural sugars in whole foods are generally less of a concern due to their fiber and nutrient content.
Q: How can I quickly identify added sugars on a nutrition label?
A: Look for a line called ‘Added Sugars’ under ‘Total Sugars.’ Ingredients like high fructose corn syrup, cane sugar, and fruit juice concentrate indicate added sugar content.
Q: Are ‘healthy’ sugars like honey or agave better than table sugar?
A: While some alternative sweeteners offer trace nutrients, they affect blood sugar similarly to regular sugar and should be consumed in moderation.
Q: What are some names for sugar I might see on ingredient lists?
A: Watch for sucrose, glucose, fructose, maltose, dextrose, corn syrup, rice syrup, agave, honey, maple syrup, and concentrated fruit juice.
Q: How much added sugar is safe to eat each day?
A: For most adults, no more than 6 teaspoons (25 grams) for women or 9 teaspoons (37.5 grams) for men per day, according to the American Heart Association.
References:
Healthline Nutrition: “17 Foods and Drinks That Are Surprisingly High in Sugar”
Harvard Health Publishing: “The Sweet Danger of Sugar”
Curves: “Steer Clear of Hidden Sugar—Foods to Avoid for Better Health”
CommonSpirit: “4 Sources of Hidden Sugar People with Diabetes Should Avoid”
References
- https://www.healthline.com/nutrition/18-surprising-foods-high-in-sugar
- https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar
- https://www.curves.com/blog/nourish/steer-clear-of-hidden-sugar-foods-to-avoid-for-better-health
- https://www.commonspirit.org/blog/4-sources-of-hidden-sugar-people-with-diabetes-should-avoid
- https://www.healthline.com/health/video/18-surprising-foods-high-in-sugar
- https://www.healthline.com/health-news/eating-ultra-processed-foods-can-increase-risk-of-death-for-people-with-type-2-diabetes
- https://www.healthline.com/health/video/sugar-facts-scientific
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