30 Sneaky Foods Filled With Sugar
You should probably double-check your vitamins.
"Greek yogurts and Skyr can be lower in sugar thanks to the straining process, but that's not a given," says London, who adds that many have upwards of 17 grams of sugar total. (Some of that is naturally occurring lactose from the milk.) Look for a container that has 12 grams of sugar or less per serving.
Some popular cereals pack as much as 20 grams of sugar in a measly three-quarter cup serving, London points out. The sugar content can vary widely between brand, so always read the label to see exactly how much you're getting.
Standard applesauce adds loads of sugar to sweeten it up. A small container might have 22 grams. Buy unflavored, unsweetened versions and enjoy what apples truly taste like.
It's a bogus claim, says London. Many products will use fruit juice from concentrate to sweeten, but that's still a form of added sugar.
The sweet stuff even finds its way into savory items. When you buy a box, make sure there are less than 4 grams of sugar per serving, says London.
Though they're made with fruit, smoothies can also contain fruit juice, sherbet, ice cream or flavored syrups. Even the fruit- and veggie-only ones can include up to 60 grams of sugar per serving. You're better off biting into a piece of the real thing.
These are similar to smoothies (imagine that!) considering there can be 50 to 60 grams of sugar in a 12-ounce margarita. You may even reach for more than one when you're out to dinner. A single glass of wine or a seltzer plus a shot of alcohol is a better option.
They might have "fruit" in their name, yet they're anything but. One package can have 25 grams of sugar or more, says London. Count these as candy — not produce.
Read the ingredients: Does yours say "cane sugar, "honey" or even "corn syrup"? Opt for natural brands made only with nuts.
Instant packets are convenient, but one serving of flavored oats may have 4 teaspoons of sugar — probably way more than you'd add on your own. Buy unsweetened kinds and add fruit and spices for a flavor boost.
You know that jams and jelly taste sweet, but they can also get you because they look like fruit! Add a hit of sweetness to toast by topping it with real berries.
The word granola still gets a health halo, but since so many are made with added sugar and chocolate, it's basically dessert.
As if nature's candy wasn't sweet enough, sometimes dried fruit contains added sugar. Look for unsweetened varieties when possible.
Flavored versions pack upwards of 12 grams of added sugar in 12 ounces, half of what the
Barbecue, ketchup and teriyaki sauce are just a few examples where the sweet stuff slyly hides. One look at the ingredients and you might find sugar, honey, agave or corn syrup in the mix.
Soy, almond, rice or cashew milks can contain 10 grams of sugar. Even if you enjoy flavors like vanilla, look for unsweetened versions without sugar added.
There may be as much as 6 grams of sugar per slice. Considering you probably use two pieces for a sammie, this can add up. Choose those with 2 grams of sugar per slice or less, advises London.
Just because the labels have pictures of coconuts or watermelons doesn't mean they're made with fruit. One cup might have as much as 3 teaspoons of sugar. Try a sparkling water (without added sugar) and add your own fruit slices, says London.
Getting your daily dose of nutrients is far tastier in gummy form, and that's probably because of all their sugar. In fact, they may as well be gummy bears. Scan the label to find out where yours stand.
It's one of the healthiest drinks in the world — as long as you don't add copious amounts of sugar to mask bitterness. With some topping 30 grams per serving, says London, make sure to buy unsweetened versions.
Juice itself "is still a concentrated source of sugar," says London. "There are at least six oranges in a one cup of OJ," she adds. Skip the juice and eat the whole fruit, which will offer more filling fiber and nutrients found in the pulp and skin.
Would you like some sugar with your greens? Some bottled dressings start at 20 grams of sugar for a 1-ounce serving. Yikes. London suggests taking two minutes to whip one up at home from olive oil, garlic, herbs and vinegar.
It sounds like a better option than a soda, but with 40 grams of sugar in a single can, you're no better off. If you want lemonade, make a sparkling version at home with this DIY recipe.
Just like sauces, marinades also pack a ton of sugar. Some have 3 grams in a tiny tablespoon serving. You can make your own just like you would with salad dressing: some oil, lemon juice, herbs and spices.
If you're ordering a vodka tonic to avoid a sugary mixed drink, you'll be disappointed to know that a 12-ounce serving has 8 teaspoons of sugar. London recommends requesting club soda or seltzer as your mixer of choice.
Sports drinks should contain sugar — that's what supplies the carbs to fuel your muscles. A bottle may have about 10 teaspoons, so unless you're doing high-intensity exercise for more than 45 minutes, stick to water.
You don't expect a meat snack to contain sweeteners, but some have 10 grams of added sugar per serving, says London. If you love jerky, go for plain versions rather than honey mustard- or barbecue-flavored options.
In order to make a protein powder taste yummy, they may be pumped with a lot of added sugar. "Read labels and check for ones that are unsweetened and have zero grams of sugar per scoop," says London.
"Many tomato products add sugar to sweeten the deal," London says. "You're better off using fresh, whole tomatoes and flavoring on your own with salt, pepper, onion and garlic."