“You need a good, healthy diet – it’s about finding out what your body needs. Sugar is a disaster for skin, as is white flour.” – Thandie Newton.
If you're cutting back on sugar for health reasons, you likely already know the usual suspects loaded with the sweet stuff. But some foods sneak in sugar when you least expect it.
“Sugar causes diseases: unrelated to their calories and unrelated to the attendant weight gain. It’s an independent primary-risk factor. Now, there will be food-industry people who deny it until the day they die, because their livelihood depends on it,” says Dr. Robert Lustig.
But why?
“What they knew was, when they took the fat out they had to put the sugar in, and when they did that, people bought more. And when they added more, people bought more, and so they kept on doing it. And that’s how we got up to current levels of consumption,” adds Dr. Lustig.
When you picture sugary foods, processed snacks and desserts probably come to mind. However, there are plenty of other items loaded with hidden sugar that can slip into your meal plans unnoticed. Check out these 11 foods with hidden sugar you might not have realized. And if your favorite treat is on the list, don’t worry—moderation is key!
- Yogurt
Dieters often grab yogurt as a first choice from the grocery aisle—after all, it's supposed to be wholesome! And it can be. But flavored yogurts with high sugar content are essentially no better than candy.
Jennifer Jackson, MD, of Ascension Via Christi Health says, “Despite the small carton size and association as a healthy food, a typical low-fat strawberry yogurt can contain 26 grams of sugar per serving.” Plain or Greek yogurt is a smarter pick for a healthy snack. If you're not keen on plain yogurt, toss in some fresh fruit slices for flavor.
- Instant Oatmeal
This might look like a fast, nutritious breakfast, but instant oatmeal hides more sugar than you'd guess. Oatmeal on its own is a healthy choice, but those prepackaged packets can be sugar bombs. Making overnight oats with steel-cut oats and milk gives you the same comfort without the extra sugar.
- Salad Dressing
Low-fat salad dressing might cut fat, but it's often sky-high in sugar. When fat is removed from a product, sugar usually steps in to restore the taste.
Research neuroscientist / psychologist and expert in the fields of nutrition, diet and addiction Dr. Nicole Avena says, “Sounds like a healthy way to jazz up your greens, right? Not if you are trying to cut back on sugar intake. Many contain added sugars. Be extra wary of ones that are marketed as “fat-free”, as these often replace the flavor lost when they take out the fat with more added sugars.”
Enjoying regular salad dressing in moderation might be healthier than switching to those high-sugar versions. After all, balance is everything.
- Sports Drinks
Many people reach for a sports drink when the afternoon slump hits. It seems like a smart move to get an energy boost to finish the day. But sports drinks perk you up with—you guessed it—caffeine and sugar. These drinks are designed for intense athletic activity, not for getting through a workday.
- Granola
How could anyone criticize granola? It's often promoted as one of the healthiest options out there. Unfortunately, many 'natural' granola brands add sugar for taste, using ingredients like honey and molasses.
Author, nutrition and fitness expert Dr. Pamela Peeke mentioned, “Granola bars are densely packed calories that are very difficult to portion control as the sweetness increases your appetite for more. If you want satisfying crunch, reach for 12 almonds or walnuts.”
If granola remains your go-to snack, choose high-fiber varieties, which usually contain less sugar.
- Dried Fruit
Fruit! It's natural! It's tasty! Sure, it has some sugar, but how bad could it be? Dried fruit marketed for on-the-go snacking often contains as much sugar as a typical candy bar. Plus, you tend to eat more because you don't realize there are five or more fruits crammed into that little bag!
- Frozen Meals
Low-fat and diet frozen meals are all the rage for people who need quick diet options. Unfortunately, these meals can pack 20 to 40 grams of sugar per serving.
“… food processors usually remove fat to lower calories, but they replace it with some form of sugar so it still tastes good. We see the outcome of this practice in the obesity and diabetes epidemics,” adds Dr. Leigh Erin Connealy.
As with most low-fat items, when fat is removed, sugar is added—often far more than you need.
- Snack bars
Another portable snack that's not as healthy as it appears. Many people grab a snack bar instead of a candy bar, thinking it's a better choice. While it can be, snack bars often contain a lot of sugar. Always check the label for low sugar content before indulging.
- Coconut Water
Coconut water has become a trendy post-workout drink because it's rich in electrolytes. However, if you're not exercising regularly and drinking it after a workout, you might want to stick with plain water—coconut water is loaded with sugar.
“Often the sweetened and unsweetened varieties are in the same area of the store, making it confusing to make a good choice. The nutrition facts table also accounts for a serving size that is one-third to one-half of the actual bottle,” says registered dietician Alysha Coughler. While it tastes good and feels refreshing, it's too sugary for everyday hydration.
- Breakfast Cereal
This is an easy breakfast, especially for busy mornings. But there are plenty of pitfalls when it comes to your favorite cereal. Many breakfast cereals, even those marketed as healthy, are full of sugar. Even low-sugar options can be problematic because we often eat more than the suggested serving size, leading to excess sugar intake.
- Bread
How could anyone badmouth bread? It's plain, simple, and delicious! But it's also packed with sugar, especially savory varieties. High-fructose corn syrup is frequently a main ingredient in bread.
“Unless you are baking it yourself, your bread probably contains added sugar. Most likely it is in the form of high-fructose corn syrup. Just because it says “multi-grain” on the label doesn’t mean it is healthier than white bread. Both can have added sugars,” adds Dr. Avena.
Final Thoughts
There you have it! Sugar can creep into our foods in unexpected ways. You don't have to be buying processed snacks and sugary treats to accidentally consume more sugar than you need. Keep an eye out for these foods and opt for healthier alternatives instead.
