Sneaky sugars hide in seemingly innocent foods, posing a significant threat to our diets.
The American Heart Association recommends that men limit their daily sugar intake to 36 grams and women to 25 grams. This can be quite challenging as sugar is in almost everything, even in products labeled as “healthy” or “natural.”
Let’s reveal the hidden sugars lurking in our everyday food items, from sauces to snacks.
Tomato Sauce
Tomato sauce is a staple in many kitchens, often used in pastas and pizzas. Despite its savory flavor, many brands pack their sauces with added sugars to balance the acidity of tomatoes. Reading labels can reveal surprising amounts of sugar, sometimes as much as 12 grams per serving.
Peanut Butter
Peanut butter is beloved for its creamy texture and rich taste. However, many commercially available peanut butters contain added sugars (3 grams per serving) along with hydrogenated oils. Opting for natural or homemade peanut butter can significantly reduce sugar intake.
Instant Oatmeal
Instant oatmeal is a quick breakfast option for busy mornings. Flavored varieties, however, are often loaded with added sugars (10-17 grams per serving), making them more like dessert than a healthy start to the day. Choose plain oatmeal and add fresh fruit for a healthier, naturally sweetened alternative.
Salad Dressings
Salad dressings, especially low-fat versions, are frequently loaded with sugars to improve taste. A single serving can contain as many as 7 grams of sugar. Making homemade dressing with olive oil, vinegar, and spices can be a healthier and sugar-free choice.
Yogurt
Yogurt is often marketed as a health food, but not all yogurts are created equal. Flavored yogurts can contain as much sugar as a candy bar (about 15 grams). Reading the nutritional label and choosing plain yogurt with no added sugars is the best option for health-conscious consumers.
Bread
Bread, even whole wheat varieties, can contain added sugars (1.5 grams per slice) to enhance flavor and texture. Sugar content in bread can affect its glycemic index, impacting blood sugar levels. Opt for breads labeled as no added sugar or make your own to control sugar intake.
Granola Bars
Granola bars are a popular snack for on-the-go energy. Despite their healthy image, many are packed with about 8 grams of sugar to enhance taste. Checking ingredients for added sugars and opting for bars with natural ingredients can help avoid hidden sugars.
Protein Powders
Protein powders are a staple in fitness enthusiasts’ diets. Surprisingly, many powders include sugar to make them more palatable. Choosing unsweetened protein powders and adding natural flavorings like cocoa or vanilla can provide flavor without the sugar.
Canned Fruit
Canned fruits may seem like a convenient way to get your daily fruit intake. However, they are often preserved in heavy syrups loaded with about 19 grams of sugar. Opting for fruit canned in water or natural juice can drastically cut down on sugar consumption.
Nut Milks
Nut milks are a popular dairy alternative, but not all are created equal. Many flavored varieties, like vanilla or chocolate, are sweetened with 13 grams of sugar. Selecting unsweetened nut milks can avoid these unnecessary sugars.
Breakfast Cereals
Breakfast cereals, even those that seem healthy, can be deceptive. Many contain high amounts of sugar (up to 20 grams per serving), contributing to an unhealthy start to the day. Choosing cereals with no added sugars and using fruits for sweetness can be a healthier alternative.
Energy Drinks
Energy drinks are often consumed for a quick boost. Unfortunately, they can contain significant amounts of sugar, sometimes up to 27 grams per can. Considering coffee or tea with minimal added sugar can provide a healthier energy boost.
Barbecue Sauce
Barbecue sauce is a favorite at many cookouts, but it’s often a hidden source of sugar. Some brands contain up to 13 grams of sugar per tablespoon. Making your own barbecue sauce can control sugar amounts while keeping the flavor robust.
Ketchup
Ketchup is a common condiment that can add unexpected sugar to meals. One tablespoon of ketchup can contain up to 4 grams of sugar. Looking for ketchup brands with no added sugars or making homemade ketchup can reduce sugar intake.
Packaged Coleslaw
Packaged coleslaw, while convenient, is often drenched in a sugary dressing. Sugar content in these dressings can be quite high (around 10 grams), undermining the health benefits of the cabbage and carrots. Making coleslaw at home allows for better control over ingredients, including sugar.
Bottled Smoothies
Bottled smoothies might seem like a healthy beverage choice. However, they frequently contain up to 28 grams of added sugars along with preservatives. Blending your own smoothies with fresh fruits and vegetables ensures no extra sugars are added.
Coffee Creamers
Flavored coffee creamers can transform a plain cup of coffee into a dessert with 5 grams of sugar per serving. They often contain high amounts of sugar and other additives to enhance taste. Opting for milk or a splash of cream can provide creaminess without the added sugar.
Baked Beans
Baked beans are a classic side dish that often contains more sugar than expected. Some recipes and brands add significant amounts (13 grams) of sugar to enhance flavor. Preparing baked beans from scratch allows for control over the amount of sugar used.
Sushi
Sushi is often perceived as a healthy dining choice. However, sushi rice is typically seasoned with sugar and rice vinegar, adding hidden sugars to the meal. Opting for sashimi or sushi made with brown rice can reduce sugar consumption.
