11 meals which have extra sugar than you assume

11 foods that have more sugar than you think

Be careful for sugar-ridden meals masked by claims like “all-natural.” Sugar’s pure, however an excessive amount of of it is not wholesome. 

Angela Lang/CNET

For those who’re not cautious about studying the vitamin info labels
in your meals, you could find yourself working in opposition to your well being targets with out even understanding it. One frequent pitfall is shopping for meals due to their face-level advertising claims — all-natural, whole-grain and the like.

Beneath these claims, although, added sugar might lie disguised as one thing more healthy or fancier on the substances label. I am taking a look at you, agave nectar. Have you ever been consuming extra sugar than you thought? Discover out if any of your favourite meals are on this listing of 11 frequent meals surprisingly excessive in sugar. 

1. Yogurt

This common single-serve yogurt will almost put you over the each day advisable restrict for sugar. 


For those who begin your day without work with yogurt, you could begin your day without work with upwards of 15 grams of sugar, relying on the type of yogurt you eat. Some yogurts are very wholesome, corresponding to Fage Complete 0%, which does not include any added sugar in any respect. 

Nonetheless, many common yogurts, particularly low- or zero-fat varieties, include shockingly excessive quantities of sugar — like Yoplait strawberry yogurt, which comprises 19 grams of sugar per serving, 13 grams of that are added sugars.

2. Bread


Ezekiel sprouted bread has zero grams of sugar per serving — a lot better than many breads which have greater than 5 grams per slice.

Meals for Life

By now, it is no secret that the majority white breads include added sugar, as do candy varieties like cinnamon raisin and honey nut bread. Most individuals assume they’re secure from added sugar by selecting wheat or multigrain bread, however many of those varieties nonetheless include substantial added sugar. 

A very wholesome bread should not include greater than 2 or 3 grams of sugar per slice and ideally should not include substances like excessive fructose corn syrup or evaporated cane juice. For an instance of a wholesome bread label, check out the Powerseed bread from Dave’s Killer Bread, which comprises simply 1 gram of sugar per slice. Ezekiel sprouted whole-grain bread is even more healthy with zero grams of sugar.

3. Immediate oatmeal


If you are going to eat Quaker oats, you are higher off shopping for complete rolled oats and sweetening them with fruit. At the very least, should you’re attempting to maintain your sugar consumption down. 

Quaker Oats

Oatmeal in its purest type — complete oats — is wealthy in fiber, B nutritional vitamins, magnesium, selenium, zinc and different minerals. However when it is processed and portioned into handy single-serve packages, it is typically richest in sugar. 

One packet of Quaker Immediate Oatmeal within the maple and brown sugar taste comprises 12 grams of sugar, about half of the advisable each day restrict of 25 grams. For those who add dried fruit, honey or different oatmeal toppings, you could surpass that each day advice earlier than you are performed consuming breakfast. 

4. Granola and granola bars


Even packages that look wholesome can (and infrequently do) include added sugars.

Nature’s Path

One other breakfast favourite, granola and granola bars are sometimes marketed as wholesome as a result of they’re low in fats and (generally) excessive in complete grains. These two well being claims can rapidly be canceled out by the sugar content material, although. One Nature Valley Path Combine bar has 7 grams of sugar with corn syrup listed because the second ingredient. One serving of Nature’s Path Honey Almond Granola comprises 7 grams of sugar (6 added).

Granola can also be deceiving due to its notoriously tiny portion sizes. You might take a look at a granola label and assume that 6 grams of sugar per serving is not unhealthy, however take a second to contemplate whether or not you really ever eat a quarter-cup of granola — often, serving sizes look extra like a half-cup or two-thirds of a cup, which implies you could be consuming almost 20 grams of sugar in a single sitting. 

5. Protein bars


Sugar-free or low-sugar protein bars exist, however they use sugar alcohols or synthetic sweeteners as a substitute. 


Protein bars are common snacks, particularly for people who find themselves attempting to construct muscle and people who want filling meals on-the-go. Nonetheless, many protein bars are full of sugar, typically to the purpose the place they include extra sugar than doughnuts, cookies or a bowl of ice cream. 

ZonePerfect’s chocolate peanut butter bar, for instance, comprises 15 grams of sugar, which places you near the advisable each day restrict from only one snack alone. 

Happily, some manufacturers do make low-sugar protein bars: Quest’s Chocolate Chip Cookie Dough taste has 21 grams of protein and simply 1 gram of sugar, though it does make up for the dearth of sugar with sugar alcohols. For those who’re delicate to different sweeteners, your greatest wager is to go for a whole-food protein bar, corresponding to an RX bar created from fruit and egg white protein.

6. Sauces, condiments and salad dressings


The ever-popular Heinz ketchup is made with excessive fructose corn syrup.


Ketchup, barbecue sauce, berry-based salad dressings and different candy toppings are identified to include sugar, however some others might shock you: Marinara sauce, as an example, can include greater than 20 grams per serving, as can ranch and caesar salad dressings. As at all times, test the label and go for varieties with out added sugar. 

7. Sports activities drinks


Search for the “zero” variations of sports activities drinks should you’re attempting to chop energy, sugar and sodium.


That sports activities drink you are chugging throughout your exercise might style good and maintain you hydrated, however watch out for the kind you are consuming. Many sports activities drinks are excessive in sugar and energy, as the unique intent of now-household title manufacturers like Gatorade and Powerade was to gas intense train for lengthy durations of time. 

Most individuals do not train lengthy sufficient or with sufficient depth to justify consuming 20 or extra grams of sugar throughout their exercise, so low-calorie and zero-sugar choices are often a better option from the attitude of nutrient stability and weight administration. Or, you’ll be able to at all times simply drink water.

8. Pressed juices


This juice seems wholesome — and technically comprises no added sugar — however it nonetheless clocks in with greater than 50 grams of sugar.


Your favourite inexperienced juice most likely comprises extra sugar than you’d care to learn about. Clearly, fruit juice comprises sugar, so pressed juices made with oranges, apples, mangos and different fruits unsurprisingly include excessive quantities of sugar. 

The factor is, a few of these juices nonetheless include added sugar past what’s offered by the fruit and inexperienced juices made primarily with celery and leafy greens might include added sugar to offset the earthy style of juiced greens. Even when they technically do not include added sugar (corresponding to if the sugar comes from pure fruit juice), the sugar content material can nonetheless surpass 50 grams per serving, like on this Inexperienced Machine juice by Bare Juice.

Plus, even when a pressed juice fabricated from fruit does not include added sugars, fruit juice continues to be not as nutritious as consuming complete fruit, as a result of juicing a fruit strips it of fiber and fiber helps gradual the digestion of sugar and makes you are feeling full.

9. Dairy-free milk alternate options


Silk, lengthy identified for its soy and almond milk merchandise, makes a wide range of oat milks as nicely — simply be careful for added sugar.


You might assume you are doing all of your physique good by avoiding dairy merchandise and lactose, however some dairy-free alternate options undo these wholesome intentions with their sugar content material. Silk Vanilla Almondmilk, for instance, comprises 13 grams of added sugar in a one-cup serving — half of the advisable restrict of 25 grams per day. 

Check out unsweetened varieties for dairy-free milk with much less sugar. You would possibly end up shocked that you simply benefit from the unsweetened model of your favourite plant-based simply as a lot because the sugary one. 

10. Canned soups


Selfmade soup made with recent substances is often more healthy and you can also make giant batches to freeze for fast meals later.


After a protracted day, particularly on a cold night, canned soup looks like a nutritious, comforting, handy method to get in a hearty meal. Whereas canned soups do include greens and a few protein, some varieties include added sugar. 

For instance, Campbell’s Soup on the Go Traditional Tomato Soup comprises 17 grams of sugar, with excessive fructose corn syrup listed because the third ingredient. You may make more healthy soup at residence with recent greens (make large batches and freeze for fast meals later), or just test the vitamin info label earlier than buying a can. 

11. Peanut butter (and different nut butters)


MaraNatha is a better-for-you peanut butter model.


Peanut butter, almond butter and cashew butter all function nice methods to eat wholesome fat and so they’re scrumptious as toast toppings or to eat by the spoonful. Watch out about which manufacturers you select, as a result of some nut butters are processed with sugar and hydrogenated oils that flip a wholesome meals into one that will intrude together with your well being targets. 

Top-of-the-line-selling peanut butter manufacturers within the US, Jif, lists sugar because the second ingredient (behind peanuts, after all), and follows with molasses. Though the sugar content material per serving is just 2 to three grams in most peanut butters, that may nonetheless add up should you eat greater than the usual one-tablespoon serving. Additionally, it is price understanding that peanut butter usually comprises sugar so you realize to learn the label should you’re actively attempting to keep away from extra sugar. 

There are some sugar-free peanut butters on the market, corresponding to MaraNatha peanut butter, which solely comprises peanuts and sea salt. 

Learn how to keep away from hidden added sugar


Learn your labels!

Getty Photos

Honestly, no added sugar is hidden, particularly with the new vitamin info labels that rolled out in 2020. All the data is there for you; you simply need to learn previous the buzzwords on the entrance of the label. 

Ignore the exclamations on the entrance of the field — corresponding to “made with complete grains!” and “all-natural!” — and truly learn the vitamin label. Try how a lot sugar the product has and the way a lot of it’s added sugar (the brand new labels should report that data). 

For much more data on what you are consuming, learn the substances listing. Within the US, meals labels should listing substances by quantity, starting with the ingredient that’s most prevalent within the merchandise. If “sugar” or any variant is within the prime 5, you could need to attempt a distinct product. 

You’ll want to catch fancy names for added sugar, too: Coconut palm sugar, turbinado, agave nectar, evaporated cane juice, fruit juice focus, brown rice syrup and maple syrup are nonetheless sugar. And so they’re nonetheless added sugar if they don’t seem to be naturally a part of the packaged merchandise. 

The data contained on this article is for instructional and informational functions solely and isn’t meant as well being or medical recommendation. All the time seek the advice of a doctor or different certified well being supplier relating to any questions you might have a couple of medical situation or well being goals.

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