When we think of sugar, we often focus on the obvious culprits: sodas, cakes, and candies. However, sugar can sneak into unexpected foods, increasing our daily intake without our awareness. Excessive sugar consumption can lead to various health issues such as prediabetes, type 2 diabetes, cardiovascular disease, obesity, and tooth decay. Recognizing where sugar lurks in our diet is the first step in managing its impact. Here are some common hidden sources of sugar that you should be mindful of.
Sugar Terminology: What to Look For
- Common Names: Sucrose, Glucose, Fructose, High Fructose Corn Syrup (HFCS), Rice syrup, Caramel, Honey, Cane Sugar, Confectioner’s Sugar, Turbinado Sugar
- Less Obvious Names: Barley malt, Dextrose, Maltose, Agave nectar or Honey, Molasses
- Tip: Always check ingredient lists for these terms. Most ingredients ending in “-ose” contain sugar.
Hidden Sugars in Common Foods
CONDIMENTS & SAUCES
Ketchup:
- Hidden Sugar: Ketchup typically contains high levels of sugar or high fructose corn syrup. A single tablespoon can have around 4 grams of sugar.
Barbecue Sauce:
- Hidden Sugar: Barbecue sauce is often loaded with sugar to create its sweet and tangy flavor. Some brands can have 16 grams of sugar per 2-tablespoon serving.
Salad Dressings:
- Hidden Sugar: Many salad dressings, particularly those labeled "light" or "fat-free," compensate for reduced fat content by adding sugar. For example, French, Thousand Island, and some balsamic vinaigrettes can contain up to 7 grams of sugar per 2 tablespoons serving.
Tip:
- Opt for versions labeled "no added sugar" or make your own at home.
PROTEIN BARS
- Sugar alcohols (e.g., maltitol, sorbitol) can cause digestive issues.
- High fructose corn syrup significantly increases sugar content.
- Natural sweeteners like honey, agave nectar, or maple syrup still contribute a lot of sugar.
- Dried fruits are concentrated in sugars and often added in large amounts.
Tip:
- Opt for versions labeled "no added sugar" or make your own at home.
- Aim for protein bars with less than 5-7 grams of sugar per serving.
- Make your own protein bars to control the ingredients and sugar content.
YOGURT
Flavored Yogurts
- These often have added sugar in the form of cane sugar, fruit purees with added sugar, or high fructose corn syrup.
Low-Fat or Fat-Free Yogurts
- Fat reduction is often compensated for with added sugars to maintain taste and texture.
Fruit on the Bottom
- The fruit mixtures in these yogurts are often sweetened with sugar or fruit juice concentrates.
"Light" Yogurts
- These are typically marketed as lower-calorie but often contain artificial sweeteners and sugar alcohols, which can still have a sweetening effect similar to sugar.
Tip:
- Opt for plain yogurt and add your own fresh fruits or a small amount of honey if needed.
- Make your own YOGURT to control the ingredients and sugar content.
MILK
Flavored Milk
- Examples: Chocolate milk, strawberry milk, vanilla-flavored milk.
- Hidden Sugar: These flavored milks may contain large amounts of added sugar. For example, a cup of chocolate milk may include 12-20 grams of added sugar in addition to the natural lactose.
Sweetened Plant-Based Milks
- Examples: Sweetened almond milk, soy milk, oat milk, coconut milk.
- Hidden Sugar: Many plant-based milks are sweetened, adding 5-12 grams of sugar per cup. Even brands branded "original" may be sweetened.
Lactose-Free Milk
- Hidden Sugar: While lactose-free milk contains no added sugars, it's important to note that the lactose, a naturally occurring sugar, is broken down into glucose and galactose, making it taste sweeter even without added sugars.
Tip:
- Choose unsweetened varieties of plant-based milks and creamers.
- Select plain dairy milk, avoiding those with added flavors.
COFFEE CREAMERS
Flavored Liquid Creamers
- Examples: French vanilla, hazelnut, caramel, pumpkin spice.
- Hidden Sugar: Sugar, corn syrup, or other sweeteners are frequently used to sweeten these. It is simple to use more than one serving, and one tablespoon might have as much as 4–6 grams of sugar.
Powdered Creamers
- Hidden Sugar: Powdered creamers often contain sugar or corn syrup solids. A teaspoon can have about 1-2 grams of sugar, but because these creamers are concentrated, the sugar content can add up quickly.
Non-Dairy Creamers
- Examples: Almond, Vanilla, Hazelnut, coconut, or oat-based creamers.
- Hidden Sugar: Non-dairy creamers are often sweetened to mimic the taste of dairy creamers, with some brands adding 4-5 grams of sugar per serving.
“Sugar-Free” Creamers
- Examples: Almond, Vanilla, Hazelnut, coconut, or oat-based creamers.
- Hidden Sugar: Non-dairy creamers are often sweetened to mimic the taste of dairy creamers, with some brands adding 4-5 grams of sugar per serving.
Tip:
- Always check the nutrition label, particularly the “Added Sugars” section, to monitor sugar content.
- For added sweetness, prefer using a small amount of honey, maple syrup, or stevia in milk or coffee over opting for pre-sweetened options.
GRANOLA
Sweeteners
- Examples: Honey, agave syrup, maple syrup, brown sugar.
- Hidden Sugar: Many granolas contain multiple sweeteners, sometimes adding up to 12-16 grams of sugar per serving (which is often small, around 1/4 to 1/3 cup).
Dried Fruits
- Hidden Sugar: Dried fruits like raisins, cranberries, or bananas are concentrated sources of sugar and are often sweetened further before being added to granola.
Chocolate Chips or Yogurt Coating
- Hidden Sugar: Some granolas include chocolate chips or yogurt-coated pieces, which add significant amounts of sugar.
Tip:
- Check for sugar, honey, syrups, or anything ending in "-ose" (like glucose or fructose).
- If your granola contains dried fruits, be aware of their sugar content, as these can significantly increase the sugar load.
- Choose unsweetened granola or make your own at home.
OATMEAL
Flavored Packets
- Examples: Maple and brown sugar, apple cinnamon, peaches and cream.
- Hidden Sugar: These can contain 12-20 grams of sugar per packet, largely from added sugars like cane sugar, brown sugar, or corn syrup solids.
Pre-Sweetened Varieties
- Hidden Sugar: Some instant oatmeals are labeled as “low-sugar” but still contain artificial sweeteners or sugar substitutes, which may not be ideal for everyone.
Added Sugars in "Healthy" Flavors
- Examples: Brands that market themselves as "natural" or "organic" may still have added sugars, often under the guise of “organic cane sugar” or “evaporated cane juice.”
Tip:
- Choose plain oatmeal and add your own fresh fruit or a small amount of honey for sweetness.
Breakfast Cereals
Sugary Cereals
- Examples: Frosted flakes, cocoa puffs, fruity cereals.
- Hidden Sugar: These cereals can contain up to 12-15 grams of sugar per serving, and the serving sizes listed are often smaller than what people actually consume.
"Healthy" or "Whole Grain" Cereals
- Examples: Granola cereals, honey-nut flavored cereals, bran flakes with raisins.
- Hidden Sugar: Even cereals marketed as "healthy" can contain 8-12 grams of sugar per serving, often from ingredients like honey, molasses, or dried fruits.
Fiber-Added Cereals
- Hidden Sugar: Cereals that are high in fiber or fortified with vitamins can still be high in sugar. Some brands add sugar to balance the taste of whole grains or fiber.
Tip:
- Look for cereals with less than 5-7 grams of sugar per serving. Be mindful of portion sizes.
- If your cereal contains dried fruits, be aware of their sugar content, as these can significantly increase the sugar load.
Canned Fruit
Syrups
- Examples: Canned peaches, pears, pineapples, or fruit cocktail.
- Hidden Sugar: Many canned fruits are packed in heavy or light syrup, which adds significant sugar. A half-cup serving of fruit in heavy syrup can have 15-20 grams of added sugar.
Juice-Packed Fruit
- Hidden Sugar: Even fruits packed in "100% fruit juice" can have added sugars if the juice is from concentrate. While not as sugary as syrup-packed fruit, it still increases the sugar content.
No-Sugar-Added Options
- Hidden Sugar: Some canned fruits claim to have "no added sugar," but they may still be packed in fruit juice or have artificial sweeteners.
Tip:
- Look for canned fruit labeled as “no added sugar” and packed in water or its own juice. Always check the label to confirm.
Fruit Preserves and Jams
Traditional Jams and Preserves
- Examples: Strawberry jam, grape jelly, apricot preserves.
- Hidden Sugar: These often contain large amounts of added sugar, with some varieties containing 10-12 grams of sugar per tablespoon. Sugar is typically the second ingredient after fruit.
Reduced-Sugar Jams
- Hidden Sugar: These contain less sugar than traditional versions, but they often still have added sweeteners, including sugar, honey, or fruit juice concentrates. They can still have 4-6 grams of sugar per tablespoon.
Fruit Spreads
- Hidden Sugar: Some fruit spreads are marketed as being healthier, but they can still contain added sugars or concentrates that increase the overall sugar content.
“All-Natural” or “Organic” Options
- Hidden Sugar: Even natural or organic jams can be high in sugar, as they often use organic cane sugar or fruit juices for sweetness. The term "natural" doesn’t mean sugar-free.
Tip:
- Consider making your own fruit preserves or jams at home using fresh fruit and a small amount of natural sweeteners if needed.
- For jams and preserves, choose products where fruit is the first ingredient, with no added sugars or with minimal natural sweeteners like honey.
- Some brands offer spreads made entirely from fruit with no added sugars. These are usually sweetened with concentrated fruit juices.
- Be mindful of portion sizes, as even a small amount of a high-sugar product can add up quickly.
Nut Butters
Traditional Peanut Butter
- Examples: Popular brands like Jif, Skippy.
- Hidden Sugar: These often include added sugars like cane sugar or corn syrup. A typical serving (2 tablespoons) can contain about 2-4 grams of added sugar.
Flavored Nut Butters
- Examples: Chocolate, honey, or cinnamon-flavored peanut or almond butters.
- Hidden Sugar: These varieties can contain even more sugar to enhance their flavor. A serving can have 5-8 grams of sugar, depending on the flavorings used.
Reduced-Fat Nut Butters
- Hidden Sugar: To compensate for the loss of fat, manufacturers often add more sugar. This can result in a similar or higher calorie count compared to full-fat versions, with extra sugar as well.
Nut Butters with Add-Ins
- Examples: Nut butters mixed with jelly, chocolate, or honey.
- Hidden Sugar: These can contain significant amounts of added sugars, sometimes up to 10 grams per serving, due to the sugary add-ins.
Tip:
- Make sure to choose nut butters labeled as "natural" or "unsweetened," as these typically only contain nuts and possibly a small amount of salt.
- Avoid products with added sugars or sweeteners. The ideal ingredients should only be nuts and maybe salt.
- Some "natural" nut butters might include honey, agave, or other natural sweeteners, which still means added sugar.
- Even healthier nut butters can be high in calories, so it's important to be mindful of portion sizes.
DRINKS
Fruit Juices
- Examples: Orange juice, apple juice, grape juice, pineapple juice.
- Hidden Sugar: Even 100% fruit juice contains naturally occurring sugars, but many commercial juices have added sugars to enhance flavor. A glass of juice can have as much sugar as a soda, with around 20-30 grams per 8-ounce serving.
Flavored Water
- Examples: Vitamin water, flavored sparkling water.
- Hidden Sugar: Flavored drinks often include added sugars or sweeteners for taste. Depending on the brand and flavor, a bottle of flavored water can contain 15-30 grams of sugar.
Sports Drinks
- Hidden Sugar: Sports drinks are formulated to replenish electrolytes and provide energy, but they often contain high levels of sugar, with a 20-ounce bottle containing 30-40 grams of sugar.
Energy Drinks
- Hidden Sugar: Energy drinks may contain 25-35 grams of sugar per 8-ounce serving, with most cans being larger.
Sweetened Teas
- Examples: Bottled iced tea, sweetened green tea, chai latte.
- Hidden Sugar: Many bottled and canned teas contain added sugars, sometimes reaching 20-40 grams per bottle. Even flavored iced teas can have significant sugar content.
Coffee Drinks
- Examples: Flavored lattes, mochas, frappuccinos.
- Hidden Sugar: Specialty coffee drinks often contain syrups, sweetened milk, and whipped cream, adding up to 30-50 grams of sugar per serving.
Flavored Milk
- Examples: Chocolate milk, strawberry milk
- Hidden Sugar: Flavored milks can contain 20-30 grams of sugar per cup, much of which comes from added sugars like high fructose corn syrup or cane sugar.
Alcoholic Drinks
- Examples: Cocktails, flavored liquors, mixers, beer.
- Hidden Sugar: Cocktails often contain syrups, fruit juices, or soda, all of which can add up to 30-50 grams of sugar per drink. Even some flavored liquors and mixers have hidden sugars.
Diet Sodas and "Zero" Drinks
- Hidden Sugar: Although marketed as sugar-free, these drinks often contain artificial sweeteners, which might not contribute calories but can still affect taste preferences and sugar cravings.
Milk Alternatives
- Examples: Sweetened almond milk, soy milk, oat milk.
- Hidden Sugar: Many plant-based milks are sweetened, containing up to 7-15 grams of sugar per cup, especially if they're flavored or labeled as "original."
Tonic Water
- Hidden Sugar: Tonic water, often used in cocktails, contains sugar or high fructose corn syrup, with a typical serving containing around 20-25 grams of sugar per 12 ounces.
Smoothies
- Examples: Pre-made bottled smoothies, fast food smoothies.
- Hidden Sugar: Bottled or commercially made smoothies often contain added sugars or juice concentrates, with some having 30-60 grams of sugar per bottle.
Tip:
- Always examine nutrition facts and ingredient lists for added sugars or syrups.
- Opt for unsweetened beverage versions and add natural sweeteners if necessary.
- To lower sugar intake, dilute fruit juice with water.
- Prepare coffee, tea, and smoothies at home to control sugar quantities.
- Be aware that "natural" or "organic" labeled drinks may still have high sugar content.
Implement Practical Strategies to Maintain a Balanced Diet Without Hidden Sugars
- Meal Planning: Plan your meals ahead of time with whole foods to resist processed options.
- Cooking at Home: Preparing meals at home allows for control over ingredients, ensuring no added sugars enter your diet.
- Substitute Sweeteners: When preparing recipes, opt for natural sweeteners like stevia, erythritol or monk fruit in moderation instead of sugar for a healthier and equally delicious outcome.
- Limit Processed Foods: Try to limit your consumption of packaged, junk and processed foods, as they often contain hidden sugars.
- Educate Yourself: Remember to continually educate yourself about various types of sugars and their origins to make well-informed decisions.
Conclusion
Sugar is found in many foods and drinks, sometimes in surprising places. While you don't need to cut out all sugar, knowing where it's hidden can help you control how much you consume and make healthier choices. Opting for whole, unprocessed foods, cooking at home, and reading labels can all help reduce hidden sugar intake and improve overall health. By being mindful, you can achieve a balanced diet that supports long-term health.