Sugar is found in many of the foods and drinks we consume every day, including candies, cakes, and soda. However, there are many foods that contain hidden sugar that people are often unaware of.

These types of sugar can increase your daily sugar intake without you even realizing it, leading to negative health effects. Here are 30 foods you didn’t know contain hidden sugar.

1. Bread

Bread is a common food that is consumed daily all over the world. However, many types of bread contain added sugar.

To avoid consuming added sugar, it is recommended to choose bread that is labeled “no added sugar” or “100% whole grain”.

2. Yogurt

Yogurt is often considered a healthy food, but many types of yogurt contain added sugar. To avoid consuming added sugar, it is recommended to choose plain yogurt or Greek yogurt without added sugar. You can also add fresh fruit for natural sweetness.

3. Cereal

Cereal is often marketed as a healthy breakfast option, but many types of cereals contain added sugar. To avoid consuming added sugar, it is recommended to choose cereals that are labeled “no added sugar” or “low sugar”.

4. Granola Bars

Granola bars may seem like a healthy snack, but many types of granola bars contain added sugar. To avoid consuming added sugar, it is recommended to choose granola bars that are labeled “no added sugar” or “low sugar”.

You can also make your own granola bars using natural sweeteners like honey or dates.

5. Salad Dressing

Salad dressing can add flavor to your salad, but many types of salad dressings contain added sugar.

To avoid consuming added sugar, it is recommended to choose salad dressings that are labeled “low sugar” or make your own salad dressing using natural sweeteners like honey or apple cider vinegar.

6. Pasta Sauce

Pasta sauce can make your pasta dishes taste delicious, but many types of pasta sauce contain added sugar. To avoid consuming added sugar, it is recommended to choose pasta sauce that is labeled “no added sugar” or “low sugar”.

You can also make your own pasta sauce using fresh ingredients like tomatoes and herbs.

7. Ketchup

Ketchup is a popular condiment that is added to many foods, but many types of ketchup contain added sugar.

To avoid consuming added sugar, it is recommended to choose ketchup that is labeled “low sugar” or make your own ketchup using natural sweeteners like honey or maple syrup.

8. Fruit Juices

Fruit juices may seem like a healthy drink option, but many types of fruit juices contain added sugar.

To avoid consuming added sugar, it is recommended to choose freshly squeezed fruit juice or choose fruit juices that are labeled “no added sugar”. You can also add water to dilute the sugar content.

9. Smoothies

Smoothies can be a healthy drink option, but many types of smoothies contain added sugar. To avoid consuming added sugar, it is recommended to make your own smoothies using fresh ingredients like fruits and vegetables.

You can also add natural sweeteners like honey or dates.

10. Energy Drinks

Energy drinks may give you a boost of energy, but many types of energy drinks contain added sugar. To avoid consuming added sugar, it is recommended to choose energy drinks that are labeled “no added sugar” or “low sugar”.

You can also choose caffeine alternatives like green tea.

11. Sports Drinks

Sports drinks are often marketed to athletes, but many types of sports drinks contain added sugar. To avoid consuming added sugar, it is recommended to choose sports drinks that are labeled “no added sugar” or “low sugar”.

You can also choose hydrating alternatives like water or coconut water.

12. Protein Bars

Protein bars may seem like a healthy snack option, but many types of protein bars contain added sugar. To avoid consuming added sugar, it is recommended to choose protein bars that are labeled “no added sugar” or “low sugar”.

You can also make your own protein bars using natural sweeteners like honey or dates.

13. Baked Beans

Baked beans are a popular side dish, but many types of baked beans contain added sugar. To avoid consuming added sugar, it is recommended to choose baked beans that are labeled “no added sugar” or “low sugar”.

You can also make your own baked beans using natural sweeteners like molasses or honey.

14. BBQ Sauce

BBQ sauce can add flavor to your grilled foods, but many types of BBQ sauce contain added sugar.

To avoid consuming added sugar, it is recommended to choose BBQ sauce that is labeled “low sugar” or make your own BBQ sauce using natural sweeteners like honey or maple syrup.

15. Milk

While milk is a natural source of sugar called lactose, some flavored types of milk can contain added sugar. To avoid consuming added sugar, it is recommended to choose plain milk or unsweetened milk alternatives like almond or soy milk.

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16. Cottage Cheese

Cottage cheese is a popular dairy product, but many types of cottage cheese contain added sugar.

To avoid consuming added sugar, it is recommended to choose plain cottage cheese or make your own flavored cottage cheese using natural sweeteners like honey or fruit.

17. Dried Fruit

Dried fruit can be a healthy snack option, but many types of dried fruit contain added sugar.

To avoid consuming added sugar, it is recommended to choose dried fruit that is labeled “no added sugar” or make your own dried fruit using fresh fruit and a dehydrator.

18. Canned Fruit

Canned fruit can be a convenient way to consume fruit, but many types of canned fruit contain added sugar.

To avoid consuming added sugar, it is recommended to choose canned fruit that is labeled “no added sugar” or choose fresh fruit instead.

19. Spices

Spices are used to add flavor to foods, but some spice blends can contain added sugar.

To avoid consuming added sugar, it is recommended to choose spices that are labeled “no added sugar” or make your own spice blends using herbs and spices.

20. Veggie Burgers

Veggie burgers are a popular vegetarian alternative to traditional burgers, but many types of veggie burgers contain added sugar.

To avoid consuming added sugar, it is recommended to choose veggie burgers that are labeled “no added sugar” or make your own veggie burgers using natural ingredients like beans and vegetables.

21. Protein Powder

Protein powder can be a convenient way to add protein to your diet, but many types of protein powder contain added sugar.

To avoid consuming added sugar, it is recommended to choose protein powder that is labeled “no added sugar” or choose protein powder made with natural sweeteners like stevia.

22. Fruit Yogurt Cups

Fruit yogurt cups can be a convenient snack option, but many types of fruit yogurt cups contain added sugar.

To avoid consuming added sugar, it is recommended to choose fruit yogurt cups that are labeled “low sugar” or make your own fruit yogurt cups using plain yogurt and fresh fruit.

23. Canned Vegetables

Canned vegetables can be a convenient way to consume vegetables, but many types of canned vegetables contain added sugar.

To avoid consuming added sugar, it is recommended to choose canned vegetables that are labeled “no added sugar” or choose fresh or frozen vegetables instead.

24. Bottled Smoothies

Bottled smoothies can be a convenient way to get your daily dose of fruits and vegetables, but many types of bottled smoothies contain added sugar.

To avoid consuming added sugar, it is recommended to choose bottled smoothies that are labeled “no added sugar” or make your own smoothies using fresh ingredients.

25. Tomato Sauce

Tomato sauce is a common ingredient in many recipes, but many types of tomato sauce contain added sugar.

To avoid consuming added sugar, it is recommended to choose tomato sauce that is labeled “no added sugar” or make your own tomato sauce using fresh tomatoes and herbs.

26. Nut Butter

Nut butter can be a healthy snack option, but many types of nut butter contain added sugar.

To avoid consuming added sugar, it is recommended to choose nut butter that is labeled “no added sugar” or make your own nut butter using natural ingredients like nuts and coconut oil.

27. Energy Bars

Energy bars can be a convenient snack option, but many types of energy bars contain added sugar.

To avoid consuming added sugar, it is recommended to choose energy bars that are labeled “no added sugar” or make your own energy bars using natural sweeteners like honey or dates.

28. Sweetened Tea

Sweetened tea can be a refreshing drink option, but many types of sweetened tea contain added sugar. To avoid consuming added sugar, it is recommended to choose unsweetened tea or add natural sweeteners like honey or stevia.

29. Alcohol

Alcohol can be a fun way to unwind, but many types of alcoholic beverages contain added sugar.

To avoid consuming added sugar, it is recommended to choose drinks that are low in sugar or choose alternatives like vodka or gin with soda water and fresh lime.

30. Breakfast Bars

Breakfast bars are designed to provide a convenient breakfast option, but many types of breakfast bars contain added sugar.

To avoid consuming added sugar, it is recommended to choose breakfast bars that are labeled “no added sugar” or make your own breakfast bars using natural ingredients like oats and fruit.