15 Sneaky Foods You Don’t Think Have Sugar But Do
When you want to eat healthy, you may automatically reach for certain foods, such as yogurt or granola. But some supposedly healthy foods contain high amounts of a not-so-healthy ingredient: sugar.
Excessive sugar consumption can lead to various health complications, including an increased risk of diabetes and heart disease. Knowing about the sugar content in your favorite foods can help you make healthier choices on a day-to-day basis.
Browse through this list to learn about 15 foods with a hard-to-stomach amount of sugar. The sugary foods on this list come from science-backed organizations, news sources, and governmental data.
1: Yogurt
Yogurt is a great source of calcium and protein, so some people might not expect certain yogurts to contain high levels of sugar. According to health scientists at SugarScience, one leading yogurt brand has 29 grams of sugar per serving. That’s about seven teaspoons of sugar.
Some yogurt brands contain far less sugar, so it’s important to read the nutrition label. Skip the sugary brands in favor of an option with little or no added sugar.
2: Breakfast Cereal
When you think of sugary cereals, you might imagine the brands with colorful packaging and cartoon mascots. But even health-branded cereals can contain a surprising amount of sugar per serving.
One cup of bran cereal with raisins has about 20 grams of sugar. For comparison, the American Heart Association (AHA) recommends women have no more than 25 grams of sugar per day. Men should consume no more than 36 grams, according to the AHA.
3: Fruit Juice
Fruits contain natural sugars, so it’s no surprise that fruit juice can have high sugar content. There’s a big difference, however, between 100% juice and juice with added sugars. When it’s labeled as 100% juice, the product only contains natural sugars from fruits.
The American Institute for Cancer Research recommends sticking to 100% juice, since it doesn’t have added sugars. Other juice drinks may contain cane sugar, high-fructose corn syrup, and other added sugars.
4: Bread
It may not be new news to you that white bread often has added sugar. But even breads many people consider healthy, such as wheat or multigrain, can be high in sugar, according to CNET.
Many breads have over five grams of added sugar per slice. Keep your sugar consumption in check by choosing breads with little to no added sugar.
5: Granola
Granola may appear to be healthy, especially when it’s made from whole grains. Yet many granola brands contain copious amounts of sugar.
When eating granola, you may even double or more your sugar intake if you eat more than the recommended serving size. For example, a one-quarter cup serving size with six grams of sugar can quickly become 12 grams if you actually eat one-half cup of granola. And let’s face it — how many of us stop at “just” one-half cup of granola?
6: Ketchup
When eating out, do you immediately reach for the ketchup to go with your burger or fries? Be aware of the potential sugar you’re consuming, especially if you’re heavy-handed.
One tablespoon of ketchup has nearly four grams of sugar, according to the United States Department of Agriculture (USDA). A dipping-size container you may get at fast-food restaurants has over six grams of sugar.
7: Barbecue Sauce
Barbecue sauce is another condiment that can have more sugar than many people realize. A single tablespoon of barbecue sauce has nearly six grams of sugar.
If you use a dipping-size container to spread on a sandwich or pair with your chicken nuggets, your sugar intake goes up. This container has over nine grams of sugar, according to the USDA.
8: Peanut Butter
Peanut butter is a staple in many American households, but it can have a surprising amount of sugar if you don’t choose the kind that only has one ingredient (peanuts). A single serving of peanut butter has nearly five grams of sugar.
Other nut butters, like almond and cashew butter, may also have sugar. Some have less sugar than others, though, so check the label if you’re being conscious about your sugar consumption.
9: Protein Bars
At first glance, many protein bars appear to be healthy options for breakfast, snacks, or post-workout fuel. But protein bars can contain high levels of added sugars.
One chocolate chip protein bar has 16 grams of sugar, for example, while another has 28 grams of added sugar. That’s twice the amount of sugar in a chocolate donut with sprinkles.
10: Salad Dressing
Not all salad dressings have excessive added sugars, but many do. Be on the lookout for high sugar content in certain dressings.
French or Catalina dressing, for example, has nearly three grams of sugar in a single tablespoon. Fruity salad dressings can also have more sugar than you realize.
11: Spaghetti Sauce
If you keep spaghetti sauce stocked in your cupboard, take a look at the nutrition label the next time you make pasta. You might be taken aback to learn how much sugar it contains.
One cup of spaghetti sauce contains over 14 grams of sugar. Some varieties, such as fat-free spaghetti sauce, may have less sugar.
12: Baked Beans
At your next barbecue, you may want to skip the baked beans if you’re cutting back on sugar. This popular side dish contains an incredible amount of sugar.
A one-cup serving of baked beans has over 21 grams of sugar, according to the USDA. That’s nearly the recommended daily allotment for women in the United States.
13: Coleslaw
If you thought coleslaw may be a less sugary side dish, you’d be mistaken. One cup of coleslaw has over 16 grams of sugar.
If you eat a single-serving container of coleslaw, you’re consuming slightly less sugar, around 11 grams. On a sandwich, coleslaw has around four grams of sugar.
14: Canned Soup
Many people don’t consider canned soup to be high in sugar. However, many canned soup varieties have more sugar than you may realize.
A can of beef noodle soup, for example, has over six grams of sugar. Bean soup with bacon or ham has nearly 10 grams of sugar per can.
15: Sports Drinks
After a tough workout, you may quench your thirst with a sports drink. These drinks often have a sneaky amount of added sugars.
Popular sports drinks have about 21 grams of sugar, according to the Harvard T.H. Chan School of Public Health. While a sports drink may be a good choice after a particularly sweaty workout, it’s usually better to stick to water in most cases.
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