Many individuals may be surprised to discover that there are hidden sugars lurking in various foods and beverages that they might not typically associate with sweetness. Items like ketchup, spaghetti sauce, and granola are prime examples.

Continue reading to explore 17 foods and drinks that are surprisingly high in concealed added sugars. Excessive sugar consumption can pose serious risks to your health. This excessive intake has been linked to a heightened risk of numerous health issues, including obesity, heart disease, type 2 diabetes, and even certain types of cancer.

While a growing number of individuals are making efforts to reduce their sugar consumption, it is often challenging to accurately gauge the amount they are actually ingesting. A significant factor contributing to this challenge is the presence of hidden sugars in various foods, including those that may not seem sweet at all.

Interestingly, products that are marketed as “light” or “low fat” can sometimes contain higher sugar levels than their regular versions. The American Heart Association (AHA) advises that women should limit their added sugar intake to 6 teaspoons (approximately 25 grams) per day, while men should aim for a maximum of 9 teaspoons (around 37.5 grams).

Below is a list of 17 foods and beverages that might have more sugar than you would expect.

1. Low-Fat Yogurt

Yogurt is a powerhouse of nutrition, but it's essential to recognize that not all yogurts offer the same health benefits. Many low-fat yogurts, similar to other reduced-fat products, often contain added sugars to improve their taste.

Take, for instance, a typical serving size of low-fat yogurt, which is around 100 grams. It can contain upwards of 18 grams of sugar, roughly equivalent to about 4.5 teaspoons. This amount can easily surpass the recommended daily sugar intake for both men and women in just one serving. Moreover, research indicates that low-fat yogurt may not provide the same health advantages as its full-fat counterpart, which is often richer in beneficial nutrients.

When selecting yogurt, prioritize those with minimal added sugars. Opting for plain varieties without fruit allows you to customize your yogurt by adding fresh fruits or natural sweeteners, thereby controlling sugar levels while enhancing its nutritional profile.

2. Barbecue (BBQ) Sauce

Barbecue (BBQ) sauce serves as a delicious marinade or dip that can elevate your dishes to a whole new level. However, it's important to be mindful of its sugar content. Just 100 grams of BBQ sauce can pack approximately 32 grams of sugar, which is equivalent to about 8 teaspoons. Interestingly, almost one-third of the sauce's weight could be attributed to pure sugar.

This means that if you tend to pour generously, you could unintentionally consume a significant amount of sugar. To avoid this, always check the labels and opt for sauces that have the lowest added sugar content. Additionally, keeping an eye on your portion sizes can help you enjoy this flavorful condiment without overindulging.

3. Ketchup

Ketchup, a beloved condiment across the globe, is frequently compared to BBQ sauce due to its high sugar content. It's essential to be aware of how much you use, as just one tablespoon of ketchup packs in almost a teaspoon of sugar, which can quickly add up. In countries like India, this tomato-based sauce is often enjoyed with snacks like pakoras or vadas, while in Australia, it's a staple for burgers and fish and chips. Japanese cuisine might incorporate it in a tonkatsu sauce, and in Canada, it is commonly paired with poutine, showcasing its versatility.

4. Fruit Juice

Similar to whole fruits, fruit juice offers a variety of essential vitamins and minerals. However, when selecting a fruit juice, it is advisable to opt for those specifically labeled as 100% fruit juice, as alternatives sweetened with added sugars can contain excessive amounts of sugar while lacking sufficient dietary fiber.

For instance, the sugar content in sugar-sweetened fruit juices can rival that found in popular sugary beverages like Coke. The adverse health effects associated with sugary sodas could also extend to fruit juices that contain added sugars. Whenever possible, prioritize consuming whole fruits or 100% fruit juice and limit your intake of juices that are sweetened with sugar.

5. Spaghetti Sauce

It's surprising to realize that added sugars can often be concealed in foods we wouldn't typically associate with sweetness, such as spaghetti sauce. While it's true that all spaghetti sauces contain some natural sugars due to their tomato base, many commercially available options also include additional sugars. To avoid consuming unwanted sugars in your pasta sauce, the most effective strategy is to prepare your own at home, allowing you full control over the ingredients. If making your own sauce isn't feasible and you opt for a store-bought variant, be sure to scrutinize the label carefully. Look for sauces that do not list sugar among the primary ingredients or mention it towards the end of the ingredient list, as this suggests that it is not a significant component of the sauce.

6. Sports Drinks

Many individuals often perceive sports drinks as a beneficial option for hydration during exercise. However, it's important to understand that these beverages are specifically formulated to replenish fluids and provide energy to trained athletes who engage in extended and vigorous physical activities.

This specialized formulation results in a significant amount of added sugars, which serve as a quick source of energy. For instance, a typical 20-ounce (591-mL) bottle of sports drink contains approximately 32.5 grams of added sugar and around 161 calories, translating to about 9 teaspoons of sugar. Due to their high sugar content, sports drinks fall into the category of sugary beverages. Similar to soda and sugar-laden fruit juices, they have been associated with increased risks of obesity and metabolic disorders.

7. Chocolate Milk

Chocolate milk is a delightful beverage made by flavoring milk with cocoa and sweetening it with sugar. This indulgent drink not only satisfies your sweet tooth but also provides the nutritional benefits of milk. Milk is renowned for being a highly nutritious option, packed with essential nutrients that support bone health, such as calcium and protein.

Despite its healthful properties, it's important to be mindful of the added sugars in chocolate milk. For instance, a serving size of 100 grams of chocolate milk contains approximately 4.8 grams (about 1.2 teaspoons) of added sugar. This means that while you can enjoy the delicious taste, moderation is key to avoid excessive sugar intake.

8. Granola

Granola is frequently promoted as a low-fat health food, yet it often contains a substantial amount of calories and sugar. The primary component of granola is oats, which are a nutritionally balanced cereal rich in carbohydrates, proteins, fats, and dietary fiber. In granola, these oats are typically mixed with nuts and sweeteners such as honey, which significantly elevates the sugar and calorie content. In reality, a serving size of 100 grams of granola can pack approximately 400–500 calories alongside nearly 5–7 teaspoons of sugar. If you're a fan of granola, consider opting for varieties with reduced added sugars or try crafting your own at home. Additionally, you can use granola as a delightful topping for fruits or yogurt instead of consuming it in large quantities.

9. Flavored Coffees

Flavored coffee has gained immense popularity in recent years, yet many consumers are unaware of the significant amount of hidden sugars that accompany these delightful beverages. For instance, in various coffeehouse chains, a single large flavored coffee or specialty drink can pack an astonishing 45 grams of sugar—sometimes even more. This shocking figure translates to approximately 11 teaspoons of added sugar per serving, which is substantial. Given the well-established connection between high sugar intake and detrimental health effects, it is advisable to savor your coffee in its purest form, devoid of flavored syrups or excessive sugar additions.

10. Iced Tea

Iced tea is often sweetened with sugar or enhanced with various syrups to add flavor. This delightful beverage enjoys immense popularity across the globe, leading to a fascinating array of forms and flavors, each with its own unique twist. Consequently, the sugar content can differ significantly based on the recipe or brand. On average, commercially available iced teas typically contain about 35 grams of sugar per 12-ounce (340-mL) serving, a figure that closely resembles that of a standard bottle of Coke. For tea enthusiasts, opting for traditional tea or selecting iced tea varieties that are free from added sugars can be a healthier choice.

11. Protein Bars

Protein bars have emerged as a widely favored snack choice among health-conscious individuals. These convenient treats are often perceived as a healthy alternative, especially since foods rich in protein are associated with enhanced satiety, which can support weight loss efforts.

However, it is essential to approach protein bars with caution. While some options are genuinely nutritious, many commercially available varieties contain approximately 20 grams of added sugars, which can elevate their nutritional profile to that of a typical candy bar. For instance, in India, these sugary snacks may be referred to as 'chikki' when laden with sweeteners.

To make an informed decision when selecting a protein bar, it’s crucial to scrutinize the label for sugar content, aiming for those with lower amounts. Alternatively, consider healthier high-protein options like yogurt (dahi) or cottage cheese (paneer), which can provide similar benefits without the excess sugar.

12. Premade Soup

Soup is typically not a dish you would associate with sugar; however, its composition can vary significantly depending on how it is prepared. When crafted from fresh, whole ingredients, soup becomes a remarkably healthy option, offering a simple yet effective way to enhance your vegetable intake.

Vegetables used in soups contain naturally occurring sugars, which pose no harm, especially since they are usually found in minimal quantities combined with numerous other valuable nutrients. On the contrary, many commercially available soups are laden with a variety of added ingredients, including sugar.

To identify added sugars in your soup, scrutinize the ingredient list for terms such as:

  • sucrose
  • barley malt
  • dextrose
  • maltose
  • high fructose corn syrup (HFCS) and other syrups

The position of an ingredient in the list indicates its relative quantity in the product, so be cautious of ingredients that are listed near the top. Additionally, if manufacturers include small amounts of various sugars, it could suggest that the total sugar content is significantly high.

13. Breakfast Cereal

Cereal stands out as a widely favored, quick, and convenient breakfast option for many around the globe. Yet, the choice of cereal can significantly influence your sugar intake, particularly if it becomes a daily ritual. It's surprising that some breakfast cereals, including those marketed towards children, are laden with excessive added sugars. For instance, a small serving of merely 34 grams (1.2 ounces) can contain an astonishing 12 grams, equivalent to about 3 teaspoons of sugar.

To make a healthier choice, it's essential to scrutinize the nutrition label and opt for cereals that boast high fiber content while keeping added sugars to a minimum. Alternatively, consider setting your alarm a few minutes earlier to whip up a nutritious breakfast featuring a high-protein food such as eggs (anda), as starting your day with protein-rich foods can bolster weight management efforts.

14. Cereal Bars

When it comes to quick breakfasts, cereal bars can appear to be a nutritious and hassle-free option. Nevertheless, similar to other so-called “health bars,” these cereal bars frequently masquerade as candy bars. A significant number of them are low in fiber and protein while being excessive in added sugars, making them less than ideal for a wholesome diet.

15. Canned Fruit

Fruits naturally contain sugars, but many varieties of canned fruit are often peeled and submerged in sweetened syrup, which removes the beneficial fiber and adds an excess of sugars to what ideally should be a nutritious snack. Additionally, the canning method may diminish heat-sensitive vitamin C, despite the fact that most other nutrients tend to remain intact.

For optimal health benefits, consuming whole, fresh fruit is the most advisable option. However, if you prefer canned fruit, it is better to choose those preserved in juice rather than syrup, as juice typically has a lower sugar concentration, making it a slightly healthier alternative.

16. Canned Baked Beans

Baked beans, a popular savory dish enjoyed in many cultures, are often unexpectedly high in sugar content. For instance, a standard serving size of one cup (approximately 254 grams) of conventional baked beans contains around 5 teaspoons of sugar. However, if you're a fan of baked beans, you can opt for low-sugar varieties, which typically offer about half the amount of sugar compared to their regular counterparts, making them a healthier choice for those mindful of their sugar intake.

17. Premade Smoothies

Starting your day with a smoothie made by blending fresh fruits with milk or yogurt can be an excellent way to energize yourself. These nutritious drinks can provide essential vitamins and minerals. However, it is crucial to be aware that not all smoothies are created equal in terms of health benefits. Many commercially available smoothies often come in oversized servings and may be sweetened with high-calorie ingredients like ice cream or syrup, significantly increasing their sugar levels.

Some of these smoothies can contain alarmingly high amounts of sugar and calories, with certain varieties exceeding 50 grams (approximately 13 teaspoons) of sugar in just one 16-ounce (473-mL) or 20-ounce (591-mL) serving. To enjoy a nutritious smoothie, it is advisable to carefully scrutinize the ingredient list and keep your portion sizes in check.

The Essential Takeaway

Incorporating added sugars into your diet is not essential. While consuming them in moderation is acceptable, excessive intake on a consistent basis can lead to significant adverse health effects. The most effective strategy to steer clear of concealed sugars in your meals is by preparing them at home, allowing you to have complete control over the ingredients used. Nevertheless, if you find yourself in need of purchasing prepackaged foods, it is crucial to scrutinize the labels diligently to uncover any hidden added sugars, particularly when selecting items from the following list.