11 Items W/ A Lot Of Hidden Sugar
HIDDEN SUGAR – The eleven (11) foods and drinks with unexpectedly high sugar content are listed below.
Numerous common and ordinary foods surprisingly harbor significant amounts of sugar, even those considered “health foods.” Neglecting to carefully examine nutrition labels can lead to unintended consumption of excessive sugar.
A frequent trap involves being swayed by surface-level marketing claims such as “all-natural” or “whole-grain.” Underneath those claims, sizeable quantities of added sugar might be camouflaged as healthier or fancier ingredients.
Have you been eating more sugar than you thought? The following 11 products with a lot of hidden sugar:
1. Yogurt
Beginning your day with yogurt could mean ingesting around 15 grams of sugar, depending on the yogurt type. Certain yogurts are genuinely wholesome, like Fage Total 0%, which contains no added sugar whatsoever.
Yet, numerous popular yogurts, particularly low- or non-fat variants, contain surprisingly elevated sugar levels. For instance, Yoplait strawberry yogurt packs 19 grams of sugar per serving, with 13 grams being added sugars.
2. Bread
It’s widely known that most white breads have added sugar, including sweet varieties like cinnamon raisin and honey nut bread. Opting for wheat or multigrain bread might seem like a safeguard against added sugar, but many of these options still include substantial extra sugar.
An authentically healthful bread shouldn’t exceed 2 or 3 grams of sugar per slice, and it’s best if ingredients like high fructose corn syrup or evaporated cane juice are absent.
3. Instant oatmeal
In its purest state, oatmeal composed of whole oats is abundant in fiber, B vitamins, magnesium, selenium, zinc, and other essential minerals. However, when it undergoes processing and is portioned into convenient single-serving packages, it frequently includes a substantial amount of added sugar as well.
For instance, one sachet of Quaker Instant Oatmeal in the maple and brown sugar flavor contains 12 grams of sugar, which is approximately half of the recommended daily limit of 25 grams. If you introduce dried fruits, honey, or other toppings to your oatmeal, you might exceed this daily recommendation before finishing your breakfast.
4. Granola and granola bars
Another breakfast favorite, granola, and granola bars often boast their healthiness due to their low-fat content and, at times, high whole-grain content. However, these purported health benefits can quickly be offset by their sugar content. For instance, a Nature Valley Trail Mix bar has 7 grams of sugar with corn syrup listed as the second ingredient. A serving of Nature’s Path Honey Almond Granola contains 7 grams of sugar, 6 of which are added sugars.
Granola can be misleading due to its commonly small serving sizes. Although a granola label might indicate 6 grams of sugar per serving, it’s important to consider whether you typically consume a quarter cup of granola. Portion sizes often resemble a half-cup or two-thirds of a cup, potentially leading you to consume nearly 20 grams of sugar in one sitting.
5. Protein bars
Protein bars enjoy popularity as convenient snacks, particularly among individuals aiming to build muscle or seeking on-the-go meal options. However, numerous protein bars are loaded with sugar, sometimes surpassing the sugar content of doughnuts, cookies, or even a bowl of ice cream.
6. Sauces, condiments, and salad dressings
While it’s no surprise that ketchup, barbecue sauce, and fruit-based salad dressings contain sugar, some unexpected sources also contain hidden sugars. Marinara sauce, for instance, can include more than 20 grams of sugar per serving, similar to ranch and Caesar salad dressings. As always, scrutinize labels and opt for varieties devoid of added sugar.
7. Sports drinks
The sports drink you consume during exercise may offer refreshment and hydration, but be cautious about the type you choose. Numerous sports drinks are high in sugar and calories, designed originally for prolonged, intense physical activity. Since most individuals don’t engage in such extended or intense workouts, consuming 20 or more grams of sugar during exercise might not be justified. Low-calorie and sugar-free options usually align better with nutrient balance and weight management. Alternatively, water remains a reliable choice.
8. Pressed Juices
It’s likely that your preferred green juice contains a higher amount of sugar than you might realize. Of course, fruit juices inherently contain sugar, and cold-pressed juices crafted from fruits like oranges, apples, and mangos unsurprisingly boast elevated sugar levels.
What’s worth noting is that certain juices go beyond the natural sugars found in the fruits. Even green juices predominantly made from celery and leafy greens might incorporate extra sugar to counterbalance the earthy taste of juiced vegetables. And while some may not strictly include additional sugar (opting for naturally occurring fruit sugars), their sugar content can still exceed 50 grams per serving, as seen in the case of Naked Juice’s Green Machine.
Furthermore, even if a fruit-based cold-pressed juice avoids added sugars, it still falls short of the nutritional value of consuming whole fruits. The juicing process removes the fiber from fruits, and fiber plays a crucial role in slowing down sugar digestion and promoting a sense of fullness.
9. Dairy-free milk alternatives
The notion of steering clear of dairy and lactose might seem like a healthy choice, but certain non-dairy alternatives negate these health intentions due to their sugar content. Consider Silk Vanilla Almondmilk, which packs 13 grams of added sugar in a one-cup serving—half of the recommended daily limit of 25 grams.
Opt for unsweetened variations when opting for dairy-free milk to reduce sugar intake. You might be pleasantly surprised to discover that the unsweetened version of your preferred plant-based milk is just as satisfying as the sugary counterpart.
10. Canned Soups
At the end of a tiring day, especially when the weather is chilly, canned soup presents itself as a convenient, comforting way to enjoy a substantial meal. While canned soups do contain vegetables and some protein, certain types incorporate extra sugar.
11. Peanut butter (and other nut butter)
Peanut butter, almond butter, and cashew butter all provide a wonderful means to consume healthy fats, whether as spreads on toast or by the spoonful. It’s important to be cautious about the brands you select, as some nut butter undergo processing with sugar and hydrogenated oils, transforming a nutritious food into one that could hinder your health objectives.
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