Seven Surprising Foods Hiding More Added Sugar Than You Think

Added sugar is a sneaky ingredient found in many unexpected places. While it's fine to enjoy a sweet treat occasionally, it's crucial to understand the health risks tied to too much sugar. A study from Harvard Health highlights that consuming excessive added sugars is linked to serious conditions like type 2 diabetes, heart disease, and obesity.

The U.S. Department of Agriculture advises that added sugar intake should stay below 10 percent of your daily calories. In terms of grams, the American Heart Association recommends women limit their intake to 25 grams and men to 36 grams daily. With these guidelines in mind, it's essential to check food labels and spot common items that may contain excessive sugar.

Added sugars, unlike the natural sugars in fruits and vegetables, are extra sugars added to processed foods, contributing calories without essential nutrients. Understanding this difference can help you navigate your diet better. Here are seven surprising foods that often contain more added sugar than you might think.

Some yogurts can be a sneaky source of sugar in your diet.

1. Vanilla Yogurt

Despite being perceived as a healthy choice, vanilla yogurt can be just as deceptive as fruit-flavored options. Popular low-fat versions can have around 14 grams of added sugar per 8-ounce serving. This is concerning for those trying to cut back on sugar, especially since yogurt is often viewed as a nutritious snack.

A smarter alternative is to opt for plain yogurt. You can add fresh fruit, which not only enhances taste but also provides natural sweetness without the added sugars.

2. Bottled Salad Dressings

Another surprising source of added sugars is bottled salad dressings. Many varieties labeled as "light" or "fat-free" make up for the missing fat with added sugar. For instance, certain brands may include up to 6 grams of sugar per serving. This can add up quickly, especially if you're using multiple servings in a salad.

A healthier approach is to prepare homemade dressings using olive oil, vinegar, and fresh herbs. This not only allows you to control the sugar content but also ensures a fresher flavor.

3. Plant-Based Milks

As plant-based diets become more popular, many people are switching to alternatives like almond, soy, and oat milk. However, commercial brands often add sugar for extra flavor, especially in "vanilla" or "chocolate" versions. For example, you might find that some plant-based milks contain up to 7 grams of added sugar per cup.

If you only add a tiny dash of oat or almond milk to your coffee at home, that may not be a big deal, but ordering a plant-milk latte at your local cafe can serve up a big dose of added sugar — especially if it’s a large serving size and contains some added syrup for flavor.

To keep your sugar levels in check, opt for unsweetened versions. This small change can significantly reduce your daily sugar intake while still giving you a healthy beverage choice.

4. Granola Bars

Despite being marketed as a healthy snack, many granola bars are loaded with added sugars. Some popular brands can have up to 15 grams of sugar per bar, which is comparable to eating a candy bar. This misconception may lead to overconsumption, making it vital to scrutinize labels.

Making your own granola bars at home using oats, nuts, and natural sweeteners like honey or maple syrup can offer a healthier alternative. This gives you complete control over sugar content and allows you to enjoy a tasty snack.

5. Nut butters

Nutritionally, there’s a lot to like about nut butter. But gram for gram, some brands contain as much added sugar as they do protein. And as with salad dressings, reduced-fat nut butters tend to be higher in sugar than the regular kind. Check the nutrition label for added sugar content: If the number is less than 5 percent of the recommended daily value, it’s a low source of added sugar. Or better yet, purchase a nut butter that is 100 percent nuts, or just nuts and salt, with no sugar added. Additionally, check out these recipes to easily make your own, where you can customize ingredients and sugar content.

6. Breakfast Cereals

Many popular breakfast cereals, especially those marketed to kids, are loaded with added sugars. Some brands can contain over 20 grams of sugar per serving, making them less like a healthy breakfast and more like dessert in disguise.

To improve your health and lower sugar intake, choose whole grain cereals with minimal added sugars. Selecting options with less than 5 grams of sugar per serving can lead to noteworthy changes in your daily sugar consumption.

7. Energy Drinks

It’s not just the caffeine in energy drinks that can send you buzzing; all the sugar can also give you a rush. One drink might contain 54 g of added sugar — a whopping 108 percent of your daily recommended sugar intake.

While there are energy drinks with no added sugars, you’re better off finding your caffeine from other sources. For example, drinking coffee in moderation may be a heart-healthy choice, one study shows, and is also linked to a longer lifespan as well as lower rates of type 2 diabetes, certain cancers, depression, and Alzheimer’s disease, according to a review. 

Many drinks which claim they are sugar-free have artificial sweeteners, which can cause health issues and digestive discomfort. Zero-calorie sweeteners are not necessarily a safer choice.

Even sugar-free energy drinks can negatively affect your health.

Closing Thoughts

Added sugars are often hiding in foods that seem perfectly healthy at first glance. By recognizing these hidden sources, you can make better choices and work toward lowering your sugar intake.

It's vital to grasp the difference between added sugars and natural sugars for improved health and reduced risk of issues like diabetes and heart disease. By opting for whole foods and reading labels closely, you can maintain a balanced diet while still enjoying the occasional treat.

Awareness is the first step toward healthier eating habits. With this knowledge, you can take charge of your sugar consumption and make choices that positively impact your overall well-being.

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All content of this blog is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this blog.

Kelly Sherman, MS, NC, CGP, CPT, is a licensed nutritionist specializing in empowering women to reclaim their health by cutting through misinformation and ditching the diet culture. She has a master’s degree in nutrition and is degreed in exercise science as well as a certified personal trainer. With over 20 years of experience in the field, she combines the best of both nutrition and exercise sciences to best help her clients reach their potential. To nourish is to flourish!