Discover These 11 Foods High in Sugar You Should Know

Think you’re making healthy food choices? You might be surprised.

Even with my deep dive into nutrition basics, I was shocked to discover how many seemingly healthy foods are loaded with hidden sugars.

From breakfast bars marketed as “natural” to smoothie bowls celebrated as “superfoods,” foods high in sugar are lurking everywhere – often in places you’d least expect.

After years of researching food labels and understanding the sneaky ways sugar appears on ingredient lists, I’ve learned that what’s marketed as healthy isn’t always what it seems.

Ready to become a sugar detective and make truly informed choices?

Let’s uncover the sweet truth about what’s really in your shopping cart.

Key Takeaways

Hidden Sugar Basics: What You Need to Know

The world of hidden sugars is more complex than most people realize.

Through my research into nutrition science, I’ve discovered that manufacturers often use multiple types of sugar in a single product – not just to sweeten it but also to preserve, improve texture, and enhance browning in baked goods.

What’s even more surprising is how these sugars are strategically placed throughout ingredient lists to make products appear healthier than they are.

Food manufacturers have mastered the art of disguising sugars in our foods.

Even “healthy” or “natural” products often contain surprising amounts of added sugars.(1)

What’s more concerning is that these sugars appear under dozens of names on ingredient lists, making them harder to identify and track.

Companies can use multiple forms of sugar in a single product, which allows them to list each type separately, pushing them further down the ingredient list since ingredients are listed by weight.

Remember, manufacturers often use several types of sugar to avoid having them appear at the beginning of the ingredient list.

Understanding the difference between natural and added sugars is crucial.

Natural sugars occur in whole foods like fruits and dairy products, packaged with fiber, vitamins, and minerals that help your body process them effectively.

Added sugars, however, provide empty calories and can lead to rapid blood sugar spikes, increased inflammation, and potential addiction-like responses.

This distinction is important because your body processes these sugars differently.

The American Heart Association provides clear guidelines for daily sugar limits:(2)

• Women: Maximum 6 teaspoons (24g)
• Men: Maximum 9 teaspoons (36g)
• Children: Less than 6 teaspoons (24g)

Excessive sugar consumption affects your body in numerous ways.

It disrupts natural hunger and fullness signals, increases the risk of type 2 diabetes, and contributes to heart disease.

Regular consumption of hidden sugars can also:

• Impact on brain function and mood
• This leads to energy crashes
• Contribute to weight gain
• Affect dental health
• Create inflammatory responses

Understanding these basics helps you make more informed choices about your food.

The key isn’t to eliminate all sugars – that’s neither practical nor necessary.

Instead, focus on identifying and minimizing added sugars while enjoying natural sugars in whole foods as part of a balanced diet.

Pay special attention to seemingly healthy foods like granola, yogurt, and protein bars, which often contain more added sugar than desserts.

11 Unexpected Foods High in Sugar

Think you’re making wise choices in the cereal aisle?

You might be surprised that your “healthy” breakfast could pack as much sugar as a dessert.

After years of studying nutrition labels and understanding how marketing influences our food choices, I’ve discovered some shocking truths about our morning favorites.

Let’s uncover what’s really hiding in your breakfast bowl.

1. “Healthy” Breakfast Cereals

What’s marketed as a nutritious start to your day often hides a sugary secret.

I remember being shocked when I discovered that my “healthy” morning cereal contained more sugar than two chocolate chip cookies.

Many popular cereals labeled as nutritious options are desserts in disguise, with some containing up to 18 grams of sugar per serving – nearly half the recommended daily limit in just one bowl.

Let’s break down the numbers of popular “healthy” cereals:

• Raisin Bran: 18g sugar per cup
• Honey Nut Cheerios: 12g sugar per cup
• Granola (average): 14-18g sugar per cup
• “Fiber-rich” cereal brands: 10-15g sugar per cup

Marketing tactics like “whole grain,” “natural,” and “heart-healthy” often distract from this high sugar content.

Even more deceptive, manufacturers usually use multiple types of sugar (honey, brown rice syrup, cane juice) to avoid listing sugar as the first ingredient.

Fortunately, better alternatives exist.

Plain oatmeal topped with fresh fruit offers natural sweetness and fiber without added sugars.

Traditional Cheerios contain just 1g of sugar per cup, while unsweetened shredded wheat has none.

Add cinnamon, fresh berries, or a handful of nuts for extra flavor without sugar.

These choices provide sustained energy without the mid-morning crash that sugary cereals can cause.

2. Savory Sauces and Condiments

Those savory sauces adding flavor to your meals might also be secretly adding spoonfuls of sugar.

After discovering that my favorite BBQ sauce contained more sugar than chocolate syrup, I started investigating other condiments in my kitchen.

The findings were eye-opening.

Let’s look at the sugar content in typical sauces (per 2 tablespoons):

• BBQ Sauce: 14-16g sugar
• Regular Ketchup: 8g sugar
• Sweet Chili Sauce: 12g sugar
• Teriyaki Sauce: 16g sugar
• Pre-made Salad Dressing: 7-10g sugar
• Hoisin Sauce: 13g sugar

Better alternatives for your pantry:

• Mustard (0-1g sugar)
• Homemade vinaigrettes
• Hot sauces (0-1g sugar)
• Coconut aminos (2-3g sugar) instead of teriyaki
• Greek yogurt-based dressings

When making Asian dishes, try using ginger, garlic, and spices instead of sweet sauces for flavor.

For salads, a simple mixture of olive oil, vinegar, and herbs provides plenty of flavor without the hidden sugars.

These swaps can save you 20-30 grams of sugar daily while keeping meals flavorful and satisfying.

3. “Low-Fat” Products

The “low-fat” health trend of the ’90s left us with a surprising legacy of hidden sugars.

When manufacturers remove fat, they add extra sugar to maintain flavor and texture.

Reading countless labels taught me that many low-fat products contain more calories than their full-fat counterparts, primarily due to added sugars.

Let’s compare sugar content in everyday products (per serving):

• Regular yogurt: 4-6g sugar VS Low-fat flavored yogurt: 15-22g sugar
• Full-fat salad dressing: 2-3g sugar VS Low-fat salad dressing: 8-12g
• Regular peanut butter: 2g sugar VS Low-fat peanut butter: 9g sugar
• Regular ice cream: 14g sugar VS Low-fat ice cream: 20-24g sugar

The truth is that when food companies remove fat, they also remove flavor and creamy texture.

To compensate, they add:

• Corn syrup for moisture
• Modified starches for texture
• Various forms of sugar for taste
• Artificial thickeners

Better options include choosing full-fat versions in appropriate portions.

Full-fat products are often more satisfying, naturally leading to smaller portions.

They also typically contain fewer ingredients and less sugar.

For example, full-fat Greek yogurt with fresh fruit provides protein and natural sweetness without the sugar rush of pre-sweetened low-fat versions.

4. Flavored Yogurt Products

What many consider a healthy snack can rival a sugar-content dessert.

Our taste buds become dulled to natural sweetness when we regularly consume heavily sweetened yogurts, making it harder to enjoy naturally sweet foods.

Let’s analyze the sugar content per serving (5.3 oz container):

• Plain Greek yogurt: 4g sugar (naturally occurring)
• Vanilla flavored: 13-17g added sugar
• Fruit on the bottom: 21-29g total sugar
• “Light” versions: 14-18g sugar with artificial sweeteners
• Kids’ yogurt tubes: 9-12g sugar in a 2.25 oz tube

The sugar difference is striking when you compare brands:

• Brand A fruit yogurt: 24g sugar
• Brand B “protein” yogurt: 18g sugar
• Brand C “probiotic” yogurt: 17g sugar
• Brand D “low-fat” option: 22g sugar

We lose sensitivity to natural sweetness when we constantly expose our taste buds to these high-sugar versions.

This creates a cycle where we need increasingly sweeter foods to feel satisfied.

Regular consumption of heavily sweetened yogurt can actually change our taste preferences, making plain yogurt taste sour rather than naturally sweet.

Better choices include:

• Plain Greek yogurt with fresh fruit
• Unsweetened yogurt with a drizzle of honey
• Full-fat plain yogurt with cinnamon and berries

Remember, you can always add sweetness but can’t remove it from pre-sweetened products.

Start with plain yogurt and gradually reduce added sweeteners as your taste buds adjust to appreciate natural flavors.

5. Store-Bought Smoothies

Store-bought smoothies have earned a health halo that often isn’t deserved.

Despite their “all-natural” and “no added sugar” claims, these beverages can contain as much sugar as multiple soda cans.

The problem lies not just in added sugars but in concentrated fruit juices and oversized portions that deliver a massive sugar hit without the fiber of whole fruits.

Let’s break down typical sugar content:

• Standard 20oz smoothie: 54-75g sugar
• “Green” smoothie (16oz): 35-50g sugar
• Fruit and yogurt blend (16oz): 45-65g sugar
• “Protein” smoothie (20oz): 40-55g sugar

Hidden sugar sources in commercial smoothies:

• Apple juice concentrate
• White grape juice concentrate
• Pureed fruits
• Honey or agave
• Sweetened yogurt
• Sorbet or sherbet bases

The size factor plays a crucial role – many chains’ “small” size is 16-20 ounces, delivering 2-3 servings of fruit in concentrated form.

Without the fiber structure of whole fruits, these sugars hit your bloodstream rapidly, potentially leading to energy crashes.

Make better choices by:

• Creating homemade smoothies with whole fruits
• Using vegetables as the base (spinach, cucumber)
• Adding protein (plain Greek yogurt, protein powder)

6. Granola and Protein Bars

Those seemingly healthy snacks might be secretly sabotaging your sugar budget.

After discovering that my favorite granola bar contained more sugar than a glazed donut, I started investigating the labels on other popular brands.

Let’s look at the sugar content in standard bars (per serving):

• Clif Bar: 21g sugar
• Nature Valley Oats ‘n Honey: 11g sugar
• Quaker Chewy Dipps Granola Bar: 13g sugar
• PowerBar ProteinPlus: 30g sugar
• Kind Fruit & Nut Bar: 13g sugar
• Larabar Apple Pie: 18g sugar

Better alternatives for your gym bag:

• Hard-boiled eggs
• Plain nuts
• Greek yogurt
• Veggie sticks and hummus
• Homemade trail mix (easy on the dried fruit)

When choosing store-bought bars, prioritize protein and fiber over sugary ingredients like chocolate coatings or sticky sweet fillings.

And don’t forget, whole food snacks often provide more nutrients and satiety than processed bars.

With a few simple swaps, you can fuel your active lifestyle without letting sneaky sugars derail your goals.

7. Dried Fruits

Those convenient little packets of dried fruit might seem like a healthy snack.

Still, the truth is that they’re often loaded with concentrated sugars.

When I first started paying attention to sugar, I was shocked to discover just how much sugar was hiding in my trail mix.

To make dried fruit, manufacturers remove the water content, which concentrates the sugars and makes the fruit much sweeter.

Some drying processes, like those used for craisins or crystallized ginger, also involve adding extra sugar.

So, while the original fruit may have been healthy, the dried version can be closer to candy.

Let’s compare the sugar content of fresh vs. dried fruit (per 1/2 cup serving):

• Raisins: 42g sugar
• Craisins (sweetened dried cranberries): 39g sugar
• Dried mangoes: 40g sugar
• Dried figs: 24g sugar
• Prunes: 33g sugar
• Dried apricots: 35g sugar

In contrast, a half cup of fresh grapes contains only 12 grams of natural sugars.

It’s also much easier to overeat dried fruits compared to fresh ones.

A small handful of raisins (1 ounce) is considered one serving, but it’s easy to munch through several handfuls mindlessly.

Those tiny portions add up to a lot of sugar!

I still enjoy dried fruits, but I’m mindful of portions and pair them with nuts or seeds for added protein and healthy fats.

This helps slow down the sugar absorption and keeps me full longer.

Fresh fruit is always a better choice in terms of sugar content and overall nutrition.

But if you love the convenience of dried fruit, look for unsweetened versions and mind your portions.

Aim for a maximum of 2 tablespoons per serving and balance it out with some fiber and protein for staying power.

8. Instant Oatmeal Packets

I used to think I was making a healthy breakfast choice by grabbing those convenient instant oatmeal packets.

But when I started reading the labels, I realized many of these pre-portioned packs are loaded with added sugars.

Those “fruit and cream” flavors? More like “sugar and sugar”!

Instant oatmeal packets often contain added sugars, such as cane sugar, brown sugar, or even high fructose corn syrup.

A single packet of flavored instant oatmeal can have 10-15 grams of sugar per serving, which is like adding 2-3 teaspoons of sugar to your breakfast bowl!

Let’s compare plain vs. flavored instant oatmeal (per packet):

• Plain instant oatmeal: 0-1g sugar
• Maple & Brown Sugar: 12g sugar
• Apples & Cinnamon: 11g sugar
• Peaches & Cream: 12g sugar
• Cinnamon Roll: 13g sugar
• Strawberries & Cream: 11g sugar

Don’t be fooled by the marketing claims on the front of the package.

Even if it says “made with real fruit” or “heart healthy,” always check the nutrition label for added sugars.

If you’re short on time in the mornings, try prepping overnight oats in mason jars or making a big batch of steel-cut oats to reheat throughout the week.

With some planning, you can enjoy a nourishing breakfast without relying on those sugar-laden packets.

9. Bread Products

I always thought bread was a savory food. Still, many common bread products have hidden sugars lurking in their ingredients.

From sandwich bread to hamburger buns, sugar is often added to enhance flavor and texture.

But those sneaky sugars can add up quickly!

Let’s compare the sugar content in different types of bread (per slice):

• White bread: 1-2g sugar
• Whole wheat bread: 2-4g sugar
• Cinnamon raisin bread: 5-7g sugar
• Hamburger buns: 2-3g sugar
• English muffins: 1-2g sugar
• Bagels: 4-6g sugar

Sugar can hide under many names on bread labels, like honey, molasses, brown sugar, or even “wheat syrup.”

And don’t be fooled by “healthy” sounding breads like oatmeal or multi-grain – they can still have added sugars.

When reading bread labels, look for options with no more than 2 grams of sugar per slice.

Aim for pieces of bread with whole grains listed as the first ingredient and minimal added sugars.

Sourdough and sprouted grain breads are often lower in sugar, too.

Better bread choices for your sandwiches and toast include:

• Ezekiel bread (0g added sugar)
• Whole grain pita bread (0-1g sugar)
• 100% whole wheat tortillas (1-2g sugar)
• Homemade quick breads using applesauce or bananas for sweetness

Remember, even “healthier” breads can contribute to your overall sugar intake, so be mindful of portion sizes.

Stick to one slice at a time, and balance it with fiber-rich toppings like avocado, nut butter, or hummus.

10. Plant-Based Milk Alternatives

When I first switched to plant-based milk, I assumed I was making a healthy choice.

But as I sipped my vanilla almond milk, I had no idea I was gulping down added sugars, too!

Not all plant milks are created equal when it comes to sugar content.

The amount of sugar in plant-based milk can vary widely depending on the brand and flavor.

Unflavored versions are usually lower in sugar, while flavored varieties like vanilla or chocolate can pack quite a sweet punch.

Here’s a comparison of popular plant milk brands (per 1 cup serving):

• Silk Original Almond Milk: 7g sugar
• Oatly Original Oat Milk: 7g sugar
• So Delicious Unsweetened Coconut Milk: 0g sugar
• Ripple Original Pea Milk: 6g sugar
• Califia Farms Vanilla Almond Milk: 16g sugar
• Elmhurst Unsweetened Cashew Milk: 0g sugar

I now opt for unsweetened plant milk and add flavorings like vanilla extract or cinnamon.

This way, I control the amount of sweetness and avoid the sneaky added sugars.

When buying flavored varieties, compare labels and choose the ones with the least sugar per serving.

To make informed choices, always check the nutrition facts and ingredients list.

Look for plant milk with no more than 5 grams of sugar per cup, and opt for minimal ingredients.

Using a blender and strainer, you can make your own plant milks at home!

Don’t let added sugars sour your plant-based milk experience.

With some label reading and DIY spirit, you can enjoy creamy, dreamy milk without the sugar overload.

Cheers to that!

11. Canned Soups and Sauces

I started paying attention to sugar and realized many of these convenient foods hid some not-so-sweet secrets.

Canned soups and sauces often have added sugars to enhance flavor and mask the taste of preservatives.

Tomato-based products are incredibly sneaky sugar offenders.

Even seemingly savory soups can have a surprising amount of sugar lurking in their ingredients.

Let’s take a look at the sugar content in common canned soups and sauces (per 1 cup serving):

• Campbell’s Tomato Soup: 12g sugar
• Progresso Minestrone Soup: 5g sugar
• Amy’s Organic Lentil Soup: 4g sugar
• Prego Traditional Pasta Sauce: 10g sugar
• Ragu Old World Style Pasta Sauce: 8g sugar
• Campbell’s Cream of Mushroom Soup: 1g sugar

When shopping for canned soups and sauces, look for ones with vegetables or protein listed as the first ingredients.

Avoid varieties with high fructose corn syrup or other added sugars in the top 5 ingredients.

And don’t be afraid to experiment with low-sugar recipes at home!

With some kitchen creativity and savvy label reading, you can enjoy flavorful soups and sauces without all the hidden sugars.

Your taste buds (and your waistline) will thank you!

Practical Sugar-Reduction Strategies

When I first started trying to reduce my sugar intake, I felt totally overwhelmed. It seemed like sugar was hiding in everything!

But I’ve learned simple strategies that have made a massive difference over time.

Here are my top tips for cutting back on sugar without feeling deprived.

Label reading tips

One of the biggest challenges in reducing sugar is knowing how to spot it on food labels.

Sugar goes by many different names, including:

• Sucrose
• High fructose corn syrup
• Cane juice
• Maltose
• Dextrose
• Rice syrup
• Barley malt

If any of these appear in the first few ingredients on a label, that’s a red flag that the product is high in sugar.

Aim for foods with less than 5 grams of added sugars per serving.

Simple food swaps

An easy way to reduce sugar is to swap high-sugar foods for lower-sugar alternatives.

Here are some of my favorite swaps:

• Swap flavored yogurt (26g sugar per cup) for plain yogurt (6g) with fresh fruit
• Swap sweetened iced tea (32g per 16oz) for unsweetened iced tea (0g) with lemon
• Swap jam or jelly (10g per tbsp) for mashed berries (1-2g per tbsp)
• Swap sweetened cereal (12g per cup) for unsweetened oats and a sprinkle of cinnamon
• Swap candy (25g per 1.5oz bar) for a square of 70%+ dark chocolate (5g)

These simple subs can save you 20, 30, or 40 grams of sugar daily without changing your diet.

Meal Prep Tips

To make healthy eating more manageable and resist sugary temptations, dedicate an hour or two each weekend to meal prep.

Start by cutting up fresh veggies and fruits, making it easy to grab a nutritious snack.

Portion out nuts, cheese, and other healthy snacks for a quick and convenient weekly option.

Additionally, consider making a large pot of soup or a casserole that you can freeze in individual portions, ensuring you have hearty meals ready whenever you need them.

Hardly boiling some eggs is another simple task, providing a protein-packed snack.

Lastly, prepare plain chicken breast in advance for salads and wraps.

By taking these steps, you’ll find that a little preparation can significantly contribute to your low-sugar success!

Restaurant ordering guide

Dining out can surprisingly add sugar to your meal, but you can stay on track with a few simple strategies.

One effective approach is to choose vegetable sides instead of fries or chips, which can significantly reduce unnecessary calories.

Additionally, it’s wise to request dressings and sauces on the side so you can control how much you use.

When selecting your entrée, choose grilled, baked, or roasted options rather than fried dishes, as these are typically healthier.

It’s also a good idea to skip the bread basket to avoid extra carbs that can sneak into your meal.

For dessert, consider enjoying fruit; it’s a naturally sweet way to satisfy your cravings.

Don’t hesitate to ask for substitutions if a dish doesn’t align with your dietary goals.

By following these tips, you can enjoy dining out while maintaining a balanced meal approach.

Pantry makeover steps

Setting up your kitchen for success is key to reducing sugar long-term.

Go through your pantry, fridge, and freezer and toss or donate:

• Sugary drinks like soda and sweetened tea
• Cookies, cakes, and other baked goods
• Candy and chocolate
• Sweetened cereals
• Flavored yogurt, oatmeal, and milk

Then restock with unsweetened staples like plain oats, yogurt, nuts, and dried or frozen fruit without added sugar.

Change doesn’t happen overnight, so be patient with yourself as you reduce sugar.

Celebrate the small wins along the way, and remember – this is about progress, not perfection. You’ve got this!

Conclusion

Understanding hidden sugars is just the first step toward healthier eating.

The real power comes from putting this knowledge into action.

Start by becoming a label-reading detective in your kitchen – you might be surprised by what’s in your pantry right now.

Remember, this isn’t about eliminating all sugar overnight. Instead, focus on making informed swaps gradually.

Replace your breakfast bar with whole fruit and nuts, or trade that sugary yogurt for plain Greek yogurt with fresh berries.

Each small change adds significant benefits: more stable energy levels, better mood regulation, improved digestion, and reduced cravings.

Most importantly, you’re taking control of your nutrition choices rather than letting clever marketing make decisions for you.

Here’s to making every bite count with wholesome food that nourishes your body.