Sugar has a sneaky way of hiding in foods we think are good for us. Many of us try to eat healthier by choosing foods labeled as “low-fat,” “all-natural,” or “organic,” but these claims don’t always mean they’re sugar-free. In fact, some of these so-called healthy options can pack just as much sugar as candy bars or sodas. This blog will reveal 13 common “health” foods that often contain more sugar than you’d expect.
Yogurt
Many yogurts are packed with added sugars. Even fruit-flavored varieties can contain as much sugar as a candy bar. Opt for plain yogurt and add your own fresh fruits for natural sweetness. You can also try Greek yogurt, which often has less sugar and more protein.
Granola
Store-bought granola is often high in sugar and calories. It’s easy to overeat because it’s seen as a healthy choice. Try making your own granola at home using nuts, seeds, and a small amount of honey. This way, you control the sugar content and can add more nutritious ingredients.
Dried Fruit
Dried fruits are concentrated sources of natural sugar. They’re also often coated with extra sugar to enhance sweetness. Stick to small portions of dried fruit or choose fresh fruits instead. Fresh fruits have more water content, making them more filling with less sugar per serving.
Smoothies
Pre-made smoothies can be loaded with added sugars. Even homemade versions might have too much if you’re not careful. Use mostly vegetables and just a small amount of fruit in your smoothies. Adding protein sources like Greek yogurt or nut butter can help balance out the natural sugars.
Salad Dressings
Many salad dressings, especially low-fat ones, compensate for flavor with added sugars. These hidden sugars can quickly add up, derailing your efforts to eat healthily. Read labels carefully when buying dressings, paying attention to sugar content and serving sizes. Better yet, make your own using olive oil, vinegar, and herbs for a healthier alternative that gives you full control over the ingredients.
Protein Bars
Protein bars often contain as much sugar as candy bars, despite being marketed as healthy snacks. This high sugar content can lead to energy crashes and contribute to weight gain. Look for bars with less than 5 grams of sugar per serving, and pay attention to other nutritional aspects like fiber and protein content. Alternatively, snack on nuts and seeds for a natural protein boost without added sugars, providing sustained energy and essential nutrients.
Whole Grain Bread
Not all whole-grain breads are created equal, and some contain added sugars to improve taste and texture. These added sugars can negate some of the health benefits of whole grains. Check the ingredients list for words like corn syrup, molasses, or honey, which indicate added sweeteners. Choose pieces of bread with whole grains as the first ingredient and minimal added sweeteners to maximize nutritional benefits.
Tomato Sauce
Many store-bought tomato sauces contain added sugars to balance acidity, which can add up quickly in pasta dishes. These hidden sugars contribute unnecessary calories and can affect blood sugar levels. Make your own sauce using fresh tomatoes and herbs to control sugar content and enhance flavor naturally. If buying pre-made, look for options with no added sugars, or make it a habit to read the nutrition label carefully.
Flavored Coffee Drinks
A simple coffee can turn into a sugar bomb with flavored syrups and whipped cream, often containing more sugar than a dessert. These high-sugar drinks can lead to energy crashes and contribute to weight gain over time. If you crave flavor, try adding cinnamon or vanilla extract instead of sugary syrups for a natural taste boost without the sugar content.
Nut Butters
Some nut butter contains added sugars and oils, which aren’t necessary for taste or texture and can detract from the natural health benefits of nuts. These additions can increase calorie content and potentially contribute to inflammation. Choose a natural nut butter with just nuts and maybe a bit of salt to enjoy the full nutritional benefits of nuts. Always check the label to make sure there are no added sugars or oils, ensuring you’re getting the purest form of nut butter possible.
Plant-based Milk Alternatives
Many plant-based kinds of milk are sweetened to improve flavour, which can add unnecessary sugar to your diet. This added sugar can negate some of the health benefits of choosing plant-based alternatives. Look for unsweetened almond, soy, or oat milk versions to avoid these hidden sugars. If you need extra flavor, add a drop of vanilla extract or a sprinkle of cinnamon to your drinks for a natural sweetness without the sugar content.
Energy Drinks
Energy drinks are often loaded with sugar, even the ones labeled as “healthy” or “natural,” and can contain as much sugar as soda. This high sugar content can lead to rapid energy spikes followed by crashes, potentially harming overall health. Opt for unsweetened green tea or black coffee for a natural energy boost without the added sugars. If you need extra hydration, try infusing water with fresh fruits for a hint of flavor and natural vitamins without the sugar overload.
Canned Soups
Canned soups, even savory ones, can have surprising amounts of added sugar, often used to enhance flavor and balance acidity. This hidden sugar can contribute to daily sugar intake without providing nutritional benefits. If buying canned soup, look for low-sodium versions with no added sugars, and always check the nutrition label to make an informed choice.
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