Salad dressings
When you think of salads, you probably think of health – fresh, crisp veggies, full of vitamins and minerals. Unfortunately though, the salad dressing you choose could counter all of that. Many of the dressings you might buy from the store are actually full of added sugars. So, the next time you’re dressing your salad – opt for a low-sugar option, or better still, go for a simple homemade mix.
Yogurt
Often considered a healthier choice for breakfast, yogurt often hides more sugar than you’d expect. Some yogurts, especially the heavily flavored ones, actually include spoonfuls upon spoonfuls of added sugars. Opting for plain Greek yogurt and adding fresh fruit for flavor can help keep those sugar levels in check.
Nut butter spreads
Rich, creamy, and packed with protein, nut butter spreads seem like the ideal healthy snack, right? Sadly not all the time. A lot of the big brands enhance the taste and shelf-life with heaps of added sugar. Look for spreads with no added sugars or, even better, find a recipe online and have a go at making your own.
Granola bars
Granola bars can feel like the healthier snack choice over a chocolate bar or a bag of sweets. However, they are often sugar bombs in disguise. With combinations of dried fruits, chocolates, and sweetened oats, these bars can sometimes have as much sugar as the very snacks you’re trying to avoid.
Teriyaki sauce
It may feel harmless to add a dash of teriyaki to your dinner or to use it as a base to a sauce – it can elevate a dish and offer a lovely blend of sweet and savory flavors. Yet, this sweetness often comes from a considerable amount of sugar, so make sure to use it sparingly.
Frappuccinos
Okay, this one might sound obvious. Most people do know that a frappuccino packs a sugary punch, but most don’t know quite how much they’re consuming. A lot of people love to indulge in one on a hot summer’s day, but be warned: just one of these drinks, particularly when topped with whipped cream and syrups, can contain more sugar than multiple donuts. Who would have thought of a donut as being the healthier choice?
Sushi rice
Back to a more surprising one: sushi rice. Sushi is considered a light, healthy option by many, but it contains a secret sugar source. The rice is typically seasoned with a mix of vinegar, salt, and sugar. It may be so subtle on the palate that you can’t taste it, but it can accumulate nevertheless, especially if you’re frequently choosing sushi as your ‘healthier’ lunch option.
Coleslaw
Coleslaw tastes crisp and refreshing, so it makes sense that it would seem like a nice light side dish to have with a meal. In reality though, many store-bought options use a dressing high in sugars, turning this veggie mix into an unsuspecting sugar source. Consider making it at home, so you can control the amount of sugar added.
Cereals
Your morning bowl of cereal might seem like a healthy way to start the day, but even those healthy-looking options can contain mountains of sugar. That’s not just true of Coco Pops or Cookie Crunch either, but of Cornflakes too. Many commercial cereals are laced with added sugars, setting you up for a midday sugar crash. It’s always good to opt for wholegrain options or, better still, try simple oats.
Sausages
Sausages don’t taste sugary, but sugar is often added as a flavor enhancer, preservative, or browning agent. If you’re grilling up some sausages for a BBQ or breakfast, take a moment to check the ingredient list. You’d be surprised at how much sugar can sneak in. Opt for locally-made varieties if you want a clearer understanding of what goes into them.
Ketchup
Ketchup appears harmless – adding a dollop here, or a drizzle there sounds ok. Unfortunately, it actually contains a surprising amount of added sugars. Each squeeze might add more than just flavor to your meal so, for a healthier choice, consider trying sugar-free versions.
BBQ sauce
The smoky, rich flavor of BBQ sauce can elevate your dinner, but its sugar content can be super high. Used to balance out the tanginess and spice, sugar is a primary ingredient in many commercial sauces. So, while covering your food in BBQ sauce might make it taste amazing, you could actually be drenching it in a sugary glaze.
Fruit juices
Pouring a refreshing glass of fruit juice might seem like a healthy way to kickstart your day, but many juices are not only stripped of fiber but also loaded with sugars. Even if it’s 100% fruit juice, the natural sugars, when consumed without fiber, can lead to blood sugar spikes and subsequent crashes.
Dried fruit
At a glance, dried fruit seems like an ideal snack – after all, it’s just fruit, right? Think again. The process of drying often concentrates the fruit’s natural sugars, making it a denser source of calories and sugar. Also, many commercially dried fruits are coated with added sugars or syrups, transforming a seemingly healthy snack into a dense sugar source.
Bread
Believe it or not, the seemingly harmless loaf of bread you covet could be sneaking extra sugar into your meals. While bread requires a small amount of sugar for yeast activation, many commercial bread brands add considerably more, even in the wholewheat or healthy variants, to enhance the taste. Be sure to read the labels for sugar content carefully.
Iced tea
Iced tea sounds like a refreshing and light choice of drink, especially when compared to something like a frappuccino. It turns out though, many of the pre-made iced teas you find in stores or restaurants are full of sugar, with that contributing to the sweet taste more than the tea leaves. When in doubt, brew your own iced tea at home, and control the sweetness to your preference.
Pre-packaged smoothies
Convenient store-bought smoothies can appear to be the epitome of health – they’re packed with fruits and veggies, what could go wrong? Well, often these drinks aren’t just pureed fruit. They can contain ice cream, syrups, and other high-sugar ingredients. If you want a truly healthy smoothie, whip one up at home with fresh ingredients.
Canned soup
It may seem odd to think of soup as a sugary food, yet some canned soups – especially tomato-based or Asian-inspired varieties – contain surprising amounts of sugar to balance acidity. Always check the nutrition labels and go for the reduced or no-added-sugar versions.
Canned fruit
Canned fruit is a healthy-sounding canned option that is both convenient and long-lasting. Unfortunately though, when fruit is canned, it’s often preserved in sugary syrups that turn a naturally sweet treat into a sugar-overloaded one. If you can’t resist canned fruit, look for options packed in water or natural juices.
Flavored water
Water is in the name, so it must be healthy, right? Not quite. Water infused with a fruity taste seems like a healthy hydration choice, but those fruity infusions can sometimes contain as much sugar as sodas. So, to get the flavor without the sugar rush, try infusing plain water with fresh fruit slices – there are plenty of infusion bottles on the market these days.
Jars of pasta sauce
While the tomatoes in pasta sauces have natural sugars, many pre-packaged pasta sauces up the sweetness factor with added sugars as well. This can turn your savory spaghetti dinner into an unexpected feast of sugar. For a healthier alternative, consider making your own sauce, or find a brand that prides itself on not adding extra sugars.
Store-bought guacamole
Guacamole is typically made from avocados, lime, and spices – not a sugar source in sight, right? You would think so, but some store-bought varieties add sugar to enhance flavor and prolong shelf life. As a general rule of thumb, always read the ingredient list, and when in doubt, make your own guacamole from scratch. It’s fresher, tastier and ensures no added sugar sneaks in.
Instant oatmeal
Quick and convenient, instant oatmeal may seem like the perfect on-the-go breakfast. Do be aware though: many of the flavored varieties contain a significant amount of added sugars to enhance their taste. If you’re an oatmeal fan, it’s probably wiser to choose plain rolled oats and sweeten them naturally. It may take an extra few minutes, but it’s worth it for the sake of good health.
Pancake syrup
Sunday morning pancakes might seem incomplete without a generous pour of syrup, but what most people don’t realize is that a lot of commercial pancake syrups aren’t made from pure maple. Instead, they’re often a combination of high fructose syrup and artificial flavors. For a more genuine, and less sugary experience, search the shelves for the 100% maple syrup.
Cough drops
During cold and flu season, cough drops are likely to be a staple in your bag. Given that they are supposed to quickly quell a cough, they may feel like a harmless remedy, but many cough drops are more like sweets in disguise. After all, as Mary Poppings once said: a spoonful of sugar makes the medicine go down. Always check the ingredients, and consider alternatives like honey-lemon drops.
Sriracha sauce
This spicy, tangy sauce has become a kitchen staple for many, especially in recent years. There’s even a keychain bottle you can buy in order to have the condiment at your convenience for any meal you eat. Yet, that taste often comes with added sugars to balance the heat. If you’re a Sriracha fan, perhaps skip the keychain, and use it in moderation.
Protein shakes
Primarily marketed to the health-conscious, protein shakes often promise muscle gain and recovery benefits. Hidden in that promise, especially in flavors like vanilla and chocolate, are significant amounts of sugar. If you’re relying on these shakes, opt for unsweetened versions and add natural sweeteners or fruit instead.
Sweet pickles
Pickles are crunchy, tangy, and sweet, yes, but they also come with a high sugar content. The sweetness you taste in sweet gherkin pickles isn’t just natural cucumber magic; it’s a generous dose of added sugars. Always check the label or consider making your own if you’re concerned about that – there’s many a tutorial for them on TikTok these days.
Canned vegetables
Canned veggies might sound like a straightforward, healthy choice. However, some brands add sugar to certain vegetables to enhance their flavor and prolong their shelf life. Always check the nutritional information on the tin, and if you can, opt for fresh or even flash-frozen veggies instead.
Protein bars
Similar to protein shakes, protein bars promise a burst of protein in a convenient package, and can seem like the ideal snack for those on the move. However, some are not too different from chocolate bars when it comes to their sugar content. Look at the ingredient list, and remember that the shorter the list, the better and more natural the product.
Store-bought pie crusts
The ready-made savory pie crust you pick up from the grocery store could be hiding a fair amount of sugar, as many commercial pie crusts add sugar to enhance texture. If this concerns you, consider making your crust from scratch. Not into baking? Opt for brands that specify reduced sugar or on their labels.
Breakfast biscuits
Starting the day with a breakfast biscuit might seem like a balanced choice – after all, it’s got grains and often promises energy for the day. However, to make these biscuits more palatable and enjoyable, a considerable amount of sugar is often added. Remember, your morning sets the tone for your whole day; so opt for whole-grain toast or unsweetened oatmeal instead.
Restaurant salads
You might think ordering a salad at a restaurant is the healthiest choice you can make, but do be wary. The dressings at restaurants can sometimes be loaded with even more sugar than the bottled ones in stores. Ask for dressings on the side so you can control the amount, or better yet, a simple drizzle of olive oil and lemon juice often does the trick.
Deli meats
Surprising, isn’t it? While meats don’t typically come to mind when thinking of sugary foods, many deli meats are glazed or preserved using sugars. These can add up, especially if your everyday sandwiches contain them. While they’re ok in moderation, consider switching up your sandwich choice each day.
Toaster waffles
Despite their convenience, your quick morning breakfast routine of popping frozen waffles in the toaster might be more dessert-like than you realize. They are often loaded with added sugars, turning your morning meal into a sugar fest. Remember, it’s all about moderation, enjoy them every now and then, but try not to stick to them as your morning staple.
Fruit salad
A fruit salad sounds healthy – it’s made of fruit, after all. However, many canned fruit salads are drenched in thick, sugary syrups. This means you’re not only getting the natural sugar from the fruits but also a dose of added sugar. Always opt for those preserved in their natural juices or, better yet, make a fresh fruit salad at the start of the week at home.
Rice cakes
Rice cakes are often mentioned in healthy eating plans as a low-calorie, healthy snack. Yes, they may be low in calories, but flavored varieties can contain more sugar than you’d expect. It’s best to stick to the plain, unsalted versions and, if you’re craving flavor, top them with natural peanut or almond butter to satisfy that sweet craving.
Cornbread
Cornbread often contains more sugar than you’d think, given its only slightly sweet undertone. While traditional recipes might use a modest amount, store-bought mixes can up the sugar content a fair amount. If you’re into your cornbread, think about making it from scratch at home where you can control how sweet it gets.
Iced coffee
Much like its colder cousin the frappuccino, iced coffee, especially the kinds you pick up from cafes, can be sugar traps. Flavored syrups, sweetened milk or creamers, and whipped toppings can all turn your caffeine boost into a dessert in a cup. If you’re ordering out, ask for minimal syrup, and consider using unsweetened milk.
Store-bought hummus
Hummus is thought of by many as the epitome of health dips and, while it usually is, some store-bought options add sugar to extend shelf life. Fancy that sweet chili hummus? A small amount of sugar might not seem like much, but it can add up, especially if it’s a regular part of your diet.
