17 Foods You Didn’t Know Are Surprisingly High In Sugar

Cutting back on cookies, cakes, and sodas to reduce sugar is a great start, but you might still be consuming more than you think. You’re likely not spooning all that sugar into your food directly, so where’s it coming from? Here are 17 foods that are surprisingly high in sugar! Surprisingly, a lot of these everyday items, including those labeled as “low fat” or “healthy,” often sneak in more sugar than expected. It turns out that many foods, even the ones that don’t seem sweet, are packed with hidden sugars. This not only makes it harder to cut back on sugar but can also have long-term health impacts like weight gain and heart problems. You might want to think twice before grabbing them!

Low Fat Yogurt

Flavored low-fat yogurts may seem like a healthy choice as they promote a healthy gut, but many are packed with added sugars to boost flavor. Some varieties contain over 45 grams of sugar per serving, far exceeding daily sugar recommendations in just one cup. Switching to plain yogurt and adding your own fruit can cut sugar levels drastically. Always check labels for the least amount of added sugars when choosing yogurt.

Pasta Sauces

You wouldn’t expect it, but many pasta sauces, like marinara, hide between 6 and 12 grams of sugar in just half a cup. That’s equivalent to eating a cookie in terms of sugar content. Check the labels before adding them to your meal to avoid sneaky sugars. Homemade sauces can also offer better control over sugar content.

Granola Bars

Marketed as healthy snacks, granola bars often pack sweeteners like corn syrup or honey. Coated varieties or bars with chocolate chips can easily contain 8 to 12 grams of sugar per serving. For a lighter option, try plain granola without the extras, cutting sugar down to about 5 grams per serving.

Instant Oatmeal

Instant oatmeal seems wholesome, but the fruit-flavored varieties often come with 10-15 grams of sugar per packet. Reduced sugar versions lower that to around 5 grams, but plain or whole grain oatmeal with added fruit is a better choice. Apples or berries can add natural sweetness without piling on sugar.

Breakfast Cereals

Even the “healthy” cereals like bran or oat-based ones can have more than 10 grams of sugar per cup. Kids’ cereals tend to be the worst offenders, but plenty of adult options sneak in sugar too. Always read the nutrition labels carefully to avoid these morning sugar bombs.

Coleslaw

What seems like a fresh and tangy side dish can pack in about 15 grams of sugar per serving at many fast-food places. Making your own coleslaw or salads at home lets you reduce sugar and still enjoy the crunch. It’s a great way to control ingredients without sacrificing flavor.

Barbecue Sauce

A barbecue sauce might add flavor, but two tablespoons can contain around 9 grams of sugar. With some sauces made of up to 33% sugar, it’s easy to overdo it. Opting for smaller portions or choosing low-sugar versions can help cut back while still adding zest to your meals.

Ketchup

Ketchup is a go-to condiment, but one tablespoon alone carries nearly a teaspoon of sugar. With frequent use, that sugar adds up quickly. If you’re looking to reduce your sugar intake, try limiting your portions or opting for sugar-free alternatives.

Dried Fruits

Without water, dried fruits become a concentrated source of sugar. A small box of raisins, for example, contains over 25 grams of sugar, more than many candy bars. Fresh fruit, like a half-cup of grapes, offers a lower sugar option with around 12 grams. Opting for fresh, low-sugar fruits like strawberries and papaya is a smart way to cut back on hidden sugars.

Premade Soup

Even savory soups can contain surprising amounts of sugar, especially canned or boxed versions. Many use added sugars like high fructose corn syrup, listed under various names on labels. Homemade soups or careful label reading can help avoid unnecessary sugar.

Canned Fruit

Canned fruit can be a quick snack, but if it’s packed in syrup, it’s loaded with added sugars. Whole fruits are a much healthier option, with lower sugar content. When buying canned, look for fruit preserved in juice or water instead of syrup.

Canned Baked Beans

Baked beans might be savory, but a single cup can hide up to 5 teaspoons of sugar. Opt for low-sugar or homemade versions if you’re a fan of this dish. You’ll enjoy the flavor without the sugar overload.

Protein Bars

While protein bars are marketed as a healthy snack, many contain upwards of 20 grams of added sugar, similar to candy bars. Read labels carefully and opt for lower-sugar options. Or better yet, go for high-protein foods like eggs or yogurt instead.

Salad Dressings

Sweet salad dressings like raspberry vinaigrette or French varieties can have 5-7 grams of sugar in just two tablespoons. Switching to a simple vinegar and oil dressing cuts that down to almost zero. Making your own dressing also ensures you’re not adding hidden sugars to your salads.

White Bread

Many white breads and multigrain varieties contain added sugars to enhance flavor and texture. Bread can offer carbohydrates that give you energy throughout the day. Choosing bread with minimal sugar and more whole grains provides lasting benefits like healthy carbs. It’s all about selecting the healthiest option for your toast or sandwich.

Peanut Butter

Peanut butter might seem healthy, but many brands add sugar, turning a wholesome snack into a sneaky sugar trap. Brands like Jif often list sugar as the second ingredient. Look for sugar-free versions to keep your peanut butter pure.

Instant Pancake Mix

Instant pancake mixes may seem like a quick and easy breakfast option, but they often contain added sugars. A single serving can have up to 12 grams of sugar, hidden in the pre-made mix. Making pancakes from scratch or using a lower-sugar mix can help you control your sugar intake and enjoy a more wholesome breakfast.