10 Hidden Sugars in Everyday Foods You’re Probably Overlooking

Added sugars could be hiding the most innocent “healthy” foods. “When most people think of sugar, they think of sweet treats like candy, ice cream, or baked goods,” says the CDC. “But sugar can be hiding in many everyday foods without you knowing it. If you have diabetes or prediabetes, it’s important to know what’s in your food and how it might affect your blood sugar.” Here are 17 foods that are secretly high in sugar.

1. Low-Fat Yogurt

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Some low-fat yogurts have a lot of added sugar—always read the label! “Like oatmeal, flavored yogurt can be full of hidden sugars, especially the ‘fruit-on-the-bottom’ varieties, which can contain as much sugar as a candy bar,” says USMC MCCS. “A better option is full fat unsweetened Greek yogurt.”

2. Jarred Pasta Sauce

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Always check the label when buying tomato sauce from the store. “Adding sugar to tomato-based sauces serves as a flavor balancer, and brands vary in amount added from as little as 3 grams (almost a teaspoon) to 12 grams (3 teaspoons) for a half cup serving,” Madelyn Fernstrom, PhD, PHD, tells MSNBC. “And you can only know by reading the label.”

3. Fruit Juice

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Fruit juice has a surprisingly high amount of sugar. “All fruit juice — whether it's apple, orange, grape or a fancy blend such as peach-mango-blueberry — is high in sugar,” dietitian Cara Rosenbloom tells the Heart and Stroke Foundation of Canada. “An eight-ounce serving of juice and cola both contain about 30 grams of sugar on average — that's almost eight teaspoons.”

4. Smoothies

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Yes, your “healthy” smoothie can be very high in sugar, depending on ingredients. “If you blend fruit, the natural sugars are released from within the cell walls of the fruit and become ‘free sugars’,” says the British Heart Foundation. “Free sugars include any added sugars (including honey and maple syrup) and are the kind we should all be cutting down on to protect our teeth as well as lower our energy intake to help maintain a healthy weight. Even if they have some added vegetables like spinach or kale, they are still likely to be high in sugar.”

5. Sushi

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People with blood sugar issues should be careful about their sushi order. “Traditional sushi is made of small pieces of raw fish wrapped in rice and dried seaweed called nori,” Constance Brown-Riggs, MSEd, RDN, CDCES, CDN, tells Diatribe. “Pickled ginger, wasabi, and soy sauce are common garnishes. The rice, which is the main ingredient, is prepared with vinegar, salt, and often added sugar. That’s why sushi can be such a challenge for people with diabetes.”

6. Breakfast Cereals

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Even “healthy” breakfast cereals may have a lot of sugar. “Here’s where reading the nutrition label – on the back – is essential. Ignore the words ‘fortified’ or ‘whole grain’ or ‘protein’, which are all unrelated to sugar,” Fernstrom says. “Avoid cereals with the word ‘frosted’.”

7. Condiments

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Watch out for added sugars in your condiments. “Sometimes your food just needs a little extra kick, but keep in mind that it might cost you in your sugar consumption,” Erin Gager, RD, LDN, tells Johns Hopkins Health. Ketchup, barbecue sauce, hoisin sauce, teriyaki sauce, salad dressings and relish all have added sugars that mount up.”

8. Soda

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Soda may have a lot more sugar than you think. “A study conducted at the Johns Hopkins Bloomberg School of Public Health and Johns Hopkins University School of Medicine found that drinking high levels of sugar-sweetened carbonated beverages was associated with a higher risk of coronary artery disease in adults without a history of cardiovascular disease, cancer or diabetes,” Gager says.

9. Protein Bars

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Watch out for high amounts of sugar in protein bars. “These foods can be a good way to add protein to your diet, but some of them could have high amounts of added sugars,” says the CDC. “Look for options that have more grams of protein than sugar.”

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10. Plant-Based Dairy

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Plant-based dairy may be surprisingly high in added sugars. “Dairy products contain naturally occurring sugars, but some dairy or nondairy milk may be sweetened with added sugars,” says the CDC. “Pay attention to versions that come in chocolate, vanilla, or strawberry flavor.”

11. Wheat Bread

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“Wheat bread is often touted as a healthier alternative, but many brands contain just as much sugar as white bread,” says USMC MCCS. “Read the label thoroughly, even when buying whole grain, and make sure the ingredients don’t include enriched flours.”

12. Salad Dressing

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Check the label on your store-bought salad dressing for sugar content. “While salad is typically a healthy meal, if you’re using store-bought dressings, you may be consuming your veggies with a bit of sugar,” according to St Luke’s Health. “Italian salad dressings and vinaigrettes have about 3 grams of sugar per serving size, honey mustard dressings contain around 7 grams, and Catalina dressings have about 8 grams of sugar. People also tend to use more than the recommended serving size of two tablespoons, which increases the sugar content of the salad.”

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13. Ketchup

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“A lot of common tomato products on grocery store shelves have a significant amount of sugar. Ketchup tends to have about 4 grams (or about one teaspoon) of sugar per tablespoon, and tomato soup and tomato sauce both have about 10 grams per serving,” according to St Luke’s Health. “When shopping for these products, look for ones without added sugar in the nutrition panel or sweeteners in the ingredient list.”

14. Canned Fruit and Jams

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Canned fruit and jams tend to be high in sugar. “Look for fruit canned in juice instead of syrup,” says the CDC. “Fruit preserves and jams may also contain added sugars, but most stores have low- or no-added-sugar options.”

15. Granola Bars

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Granola bars often have a lot of added sugar. “Try to choose a cereal with 10–12 grams or less of sugar per serving,” Gager says. “Granola and granola bars can be heavy sources of added sugars, so check their labels.”

16. Nut Butters

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Nut butter may be high in added sugars. “Even nut butters like peanut, almond, or cashew butter may have added sugars for both flavor and texture,” says the CDC.

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17. Sports Drinks

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Sports drinks often contain a high amount of sugar. “Bottled drinks like sports and energy drinks, coffee drinks, and iced teas can have surprising amounts of added sugars,” says the CDC. “Look for unsweetened alternatives, like water, sparkling flavored water, and unsweetened coffee or tea.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.