Sugar is addictive and we know that it is not good for our health. Nevertheless, we find it hard to resist that sweet temptation. We often consume sugar more than the recommended daily intake.
Too much sugar can lead to several health problems such as obesity, type 2 diabetes, and heart disease. Here are 30 foods high in sugar that you should avoid or consume in moderation.
1. Soda
Soda is the ultimate sugary drink, with a can of soda containing about 40 grams of sugar. A large proportion of this is with added sugars such as high fructose corn syrup, which can lead to numerous health problems like diabetes and obesity.
2. Fruit Juice
Fruit juices are often viewed as healthy but they are one of the worst culprits when it comes to sugar. Most fruit juices have added sugars that can add up to 40 grams per serving.
Instead of fruit juices, you should opt for freshly squeezed juice or whole fruit smoothies.
3. Chocolate Milk
Chocolate milk is a childhood favourite for many, but it’s not always the healthiest choice. A glass of chocolate milk contains about 24 grams of sugar, which is equivalent to almost 6 teaspoons of sugar.
To cut down on sugar, you may want to consider mixing plain milk with unsweetened cocoa powder.
4. Cereals
Cereals are often marketed as a healthy breakfast option, but many are packed with added sugars. Some of the popular cereals contain up to 20 grams of sugar per serving.
It’s better to opt for cereals with no added sugars or look for ones that are low in sugar.
5. Flavoured Yogurt
Yogurt is a great source of protein and beneficial bacteria for your gut. However, flavoured yogurt is filled with added sugars which can add up to 30 grams per serving.
You may opt-in for plain yogurt and add natural sweeteners such as honey or fruit for extra flavour.
6. Ice Cream
Ice cream is a dessert staple in many households, but this sweet treat is loaded with sugar. It’s not uncommon for a single serving to contain up to 30 grams of sugar.
Instead of sugary ice creams, you may opt for sorbet which is low in sugar, or make your own ice cream with natural sweeteners such as fruit or stevia.
7. Granola Bars
Granola bars are marketed as a healthy snack but most varieties contain high amounts of added sugars. A single bar can have as much as 12 grams of sugar. You may look for bars or recipes that are made with unsweetened ingredients.
8. Smoothie
Smoothies are often believed to be a healthy breakfast or snack option, but the fruits and sweeteners added are high in sugar. A serving of smoothie can add up to 60 grams of sugar.
You may make your smoothie by mixing freshly squeezed juice or unsweetened almond milk with natural sweeteners.
9. Ketchup
Ketchup is a must-have condiment in most households, but a single tablespoon can contain up to 4 grams of sugar. Instead of sugary ketchup, look for brands that are low in sugar.
10. BBQ sauce
Like ketchup, BBQ sauce is loaded with sugar. Most types of BBQ sauce contain up to 16 grams of sugar per serving. You may choose sugar-free or low-sugar BBQ sauce for your grilling sessions.
11. Energy Bars
Energy bars are marketed as a quick energy boost, but most varieties have high amounts of added sugars. Depending on the type of energy bar, it can contain up to 40 grams of sugar per serving.
You can choose to make your own or look for bars that are low in sugar.
12. Honey
Honey is a natural sweetener that is often substituted for sugar. However, too much honey can be harmful like other high sugar foods. A tablespoon of honey contains about 17 grams of sugar.
You may consider using natural sweeteners such as stevia, monk fruit or erythritol instead of honey.
13. Biscuits
Biscuits are loved by many, but they’re a source of harmful sugar. A single biscuit has around 4 grams of sugar, so consuming a whole package can quickly add up to your daily sugar intake.
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Look for low-sugar cookies or prepare homemade cookies with natural sweeteners and whole-grain flour.
14. Sauces like spaghetti sauce
Sauces are often overlooked as the main source of sugar. Spaghetti sauce can contain around 7 grams of sugar per serving. Look for brands that are low in sugar or even make your own version with fresh tomatoes and herbs.
15. Muffins
Muffins are a popular breakfast choice, but the shop-bought muffins are high in sugar. A muffin can contain up to 20 grams of sugar. Instead of store-bought muffins, look for homemade muffins with natural sweeteners and whole grain flour.
16. Sports Drink
Sports drinks are marketed as a post-workout replenishing drink, but they are also high in sugar. A 20-ounce bottle of sports drink can contain up to 34 grams of sugar. You may substitute it with water or natural coconut water.
17. Pancake Syrup
Pancake syrup is a classic breakfast topping, but it’s a source of added sugar. A tablespoon of pancake syrup has around 13 grams of sugar. Consider switching to maple syrup without any added sugar.
18. Canned Fruits
Canned fruits, especially those in syrup, are high in sugar. A serving of canned fruit can contain up to 28 grams of sugar. Choose fresh fruits or frozen fruits without added sugars.
19. Jelly and Jam
Jelly and jam are high in sugar mainly because of the added sugars. A single tablespoon can contain up to 7 grams of sugar. Look for low-sugar options or choose natural fruit jam with no added sugars.
20. Dried Fruits
Dried fruits are a healthy snack, but many processed and packaged dried fruits contain added sugars, which can add up quickly. Instead, opt for fresh whole fruits or make your dried fruits at home with no added sweeteners.
21. Cappuccino
Cappuccino seems to be a low sugar beverage, but it’s not. Typically, a cappuccino contains around 12 grams of sugar. If you are conscious of your sugar intake, you may choose coffee or tea without any added sugars.
22. Baked Beans
Baked beans are a classic side dish, but most baked beans contain added sugars. A serving of baked beans can add up to 14 grams of sugar. Look for canned or homemade beans that are free of added sugars.
23. Fruit Snacks
Fruit snacks are marketed as a healthy snack option, but most fruit snacks are high in sugar. A pack of fruit snacks usually contains up to 20 grams of sugar.
Instead, choose fresh fruits for your snack or make your own fruit leather with no added sweeteners.
24. Popsicles
Popsicles are a refreshing summer treat, but they are not good for your sugar intake. Popsicles usually contain 8-12 grams of sugar per serving. Instead of store-bought popsicles, make your own with natural fruits or coconut water.
25. Sweetened Coffee Creamer
Coffee creamer is a popular way to add flavour to your coffee but it’s also a source of sugar. The sweetened creamer contains up to 5 grams of sugar per tablespoon.
Substitute sweetened creamer with unsweetened versions or try almond milk with natural sweeteners.
26. Agave Syrup
Agave syrup is marketed as a healthier alternative to sugar, but it is mainly fructose which can lead to high blood sugar levels. A tablespoon of agave syrup contains around 14 grams of sugar.
Instead of agave syrup, choose natural sweeteners or low-sugar options.
27. Marshmallows
Marshmallows may seem like a harmless snack, but they are not good for your health because of the sugar. A single marshmallow can contain up to 4 grams of sugar. Instead, choose low-sugar snacks or homemade energy balls with natural sweeteners.
28. Sweetened Condensed Milk
Sweetened condensed milk is often used in desserts and baking recipes, but it’s the ultimate source of added sugar. A single tablespoon of condensed milk can contain 12 grams of sugar.
Substitute it with natural sweeteners like honey or plain milk stirred with cornstarch and vanilla extract.
29. Sweetened Iced Tea
Iced tea is a popular beverage, especially during summers, but sweetened tea is not good for your sugar intake. A glass of sweetened iced tea can contain up to 30 grams of sugar.
Instead, opt-in for unsweetened tea or herbal teas flavoured with lemon and fresh fruits.
30. Candies and Sweets
Candies and sweets are the ultimate source of added sugars. They are often high in calories and can lead to several health problems. You may try homemade desserts with natural sweeteners to satisfy your sweet cravings.
