Eating too much sugar is really bad for your health. And so many people are trying to minimize
their sugar intake. However, it is easy to
underestimate how much you're actually consuming because many foods contain
hidden sugars, including some foods that you do not even consider to be sweet.
In fact, even products marketed as "light" or "low-fat"
often contain more sugar than the regular versions.
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Like many other low-fat products, low-fat yogurts have sugar
added to them to enhance flavor.
For example, a single cup (245 grams) of low-fat yogurt can contain up to 47
grams of sugar, which is 12 teaspoons.
2. BBQ Sauce
BBQ sauce can make a tasty marinade or dip.
However, 2 tablespoons of it can contain around 14 grams of sugar, or over
3 teaspoons. In fact, up to 40% of the weight of BBQ sauce may be pure sugar.
If you are liberal with your servings, this makes it easy to consume a lot
of sugar without meaning to. And so check the labels and choose the sauce with
the least amount of added sugar. And remember to watch your portions.
3. Ketchup
Ketchup is one of the most popular condiments, but often loaded with sugar.
A single tablespoon of ketchup contains 1 teaspoon of sugar.
4. Fruit Juice
It usually takes a lot of fruit to produce a single glass of fruit juice,
so you get much more sugar in a glass of juice than you would get by eating
whole fruit. This makes it easy to consume a large amount of sugar quickly.
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All spaghetti sauces will contain some natural sugar given that they are
made with tomatoes. However, many spaghetti sauces
have extra sugar added to them as well.
6. Sports Drinks
Sports drinks are designed to hydrate and fuel trained athletes during
prolonged, intense periods of exercise. Thus they contain high amounts of added
sugars that can be quickly absorbed and used for energy.
In fact, a standard 20-oz (570 ml) bottle of a sports drink will contain 32
grams of added sugar and 159 calories, which is equivalent to 8 teaspoons of
sugar.
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Chocolate milk is milk that has been flavored with
cocoa and sweetened with sugar. An 8-oz (230 ml) glass of
chocolate milk comes with an extra 2 teaspoons of added sugar.
8. Granola
The oats in granola have been combined with nuts and honey or other added sweeteners, which
increases the amount of sugar and calories.
In fact, 100 grams of granola contains nearly 400 calories and over 6
teaspoons of sugar.
9. Flavored Coffees
The amount of hidden sugars in these drinks can be staggering. A large
flavored coffee in some coffeehouse chains can contain up to 25 teaspoons of
sugar. That is equivalent to 100 grams of added sugar per serving, or nearly 3
times the amount you would get from a 12-oz (340 ml) can of Coke.
10. Iced Tea
Most commercially prepared iced teas will contain around 33 grams of sugar
per 12-oz (340 ml) serving, which is about the same as a can of Coke.
11. Protein Bars
While there are some healthier protein bars on the market, many contain
around 30 grams of added sugar, making them similar to a candy bar.
12. Vitaminwater
Vitaminwater is marketed as a healthy
drink containing added vitamins and minerals. However, it comes with a large
amount of added sugar. A bottle of regular Vitaminwater contains 120 calories
and 32 grams of sugar.
That being said, plain water or sparkling water are much healthier choices
if you are thirsty.
13. Pre-Made Soup
The vegetables in soups have naturally occurring sugars, which are fine to
eat given that they usually come in small amounts and with lots of other
beneficial nutrients.
However, many commercially prepared soups have a lot of added ingredients,
including sugar.
14. Cereal Bars
For on-the-go breakfasts, cereal bars can seem like a healthy and
convenient choice.
However, like other "health bars," cereal bars are often just
candy bars in disguise. Many contain very little fiber or protein and are
loaded with added sugar.
15. Canned Fruit
All fruit contains natural sugars. However, some canned fruit is peeled and preserved in
sugary syrup. This processing strips the fruit of its fiber and adds a lot of
unnecessary sugar to what should be a healthy snack.
Whole, fresh fruit is the best. If you want to eat canned fruit, look for
one that has been preserved in juice rather than syrup, which has a slightly
lower sugar content.
16. Canned Baked Beans
Baked beans are another savory food that is
often surprisingly high in sugar. A cup (254 grams) of regular baked beans contains about 5 teaspoons of
sugar.
17. Bottled Smoothies
Many commercially produced smoothies come in large sizes and can be
sweetened with things like fruit juice, ice cream or syrup, which increases
their sugar content.
Some of them contain ridiculously high amounts of calories and sugar,
containing over 96 grams, or 24 teaspoons of sugar in a single serving.
18. Breakfast Cereal
Some breakfast cereals, particularly those marketed at children, have lots
of added sugar. Some contain 12 grams or 3 teaspoons of sugar in a small
30-gram (1-ounce) serving.
