Sugar is added to many foods and beverages to enhance their taste. However, consuming too much added sugar can lead to various health issues, including obesity, type 2 diabetes, and heart disease.

While it is relatively easy to spot sugar in candies, sodas, and desserts, many other foods contain hidden sugar that may surprise you. In this article, we will explore the top 20 foods with hidden sugar, so you can make informed choices about your diet.

1. Yogurt

Many flavored yogurts contain high amounts of added sugar. Even “healthy” fruit-flavored options can have significant sugar content. Instead, opt for plain or Greek yogurt and add your own fresh fruits.

2. Granola Bars

Granola bars are often marketed as healthy snacks, but they can be deceiving. Some brands contain a considerable amount of added sugars. Always check the nutrition label before purchasing.

3. Tomato Sauce

Tomato sauce is a staple in many dishes, but some brands add sugar to enhance the flavor. Look for sauces with no added sugar or make your own using fresh ingredients.

4. Salad Dressings

Salad dressings, especially the creamy ones, can hide a significant amount of sugar. Opt for homemade dressings or choose brands that offer low-sugar options.

5. Flavored Coffee Drinks

Those tempting flavored coffee drinks often contain syrup or sugary additives. Consider opting for plain coffee or choose sugar-free alternatives.

6. Cereal

While cereal is often marketed as a healthy breakfast option, many varieties contain a high amount of hidden sugar. Look for low-sugar alternatives or switch to oatmeal or homemade granola.

7. Fruit Juice

Fruit juice, even if it is 100% pure, contains natural sugars, but some manufacturers also add extra sugar. Opt for whole fruits instead, which provide more fiber and less sugar.

8. Sports Drinks

While sports drinks can replenish electrolytes after exercise, they are often laden with sugar. Consider hydrating with water or coconut water instead.

9. Breads

Many store-bought bread products contain added sugar for flavor enhancement. Read the labels carefully or consider making your own bread at home using whole ingredients.

10. Barbecue Sauce

Barbecue sauce adds a tangy flavor to dishes, but it is often full of added sugars. Look for low-sugar options or make your own sauce using natural sweeteners like honey or maple syrup.

11. Canned Soups

Canned soups can be a convenient meal option, but they often contain hidden sugars to enhance the taste. Consider making homemade soups or choose low-sugar alternatives.

12. Energy Bars

Energy bars are marketed as a quick way to boost energy, but many of them are loaded with sugars. Look for bars with minimal ingredients or make your own using natural sweeteners.

13. Ketchup

Ketchup is a popular condiment, but it typically contains added sugars. Opt for sugar-free or reduced-sugar options, or try making your own ketchup using fresh tomatoes.

14. Instant Oatmeal

Instant oatmeal packets often come in various flavors, but they can have high amounts of added sugar. Choose plain oats and add your own toppings, such as fruits or nuts.

15. Smoothies

Store-bought smoothies, especially those from certain chains, can contain a staggering amount of hidden sugar. Consider making your own smoothies using fresh ingredients.

16. Non-Dairy Milk Alternatives

Non-dairy milk alternatives like almond milk or oat milk can be a healthy choice, but some brands may have added sugars for taste. Look for unsweetened varieties or make your own.

17. Dried Fruit

Dried fruit can be a nutritious snack, but some brands have added sugars to enhance the sweetness. Read the labels or opt for brands without added sugars.

18. Protein Bars

Protein bars are a popular on-the-go snack, but many of them contain significant amounts of hidden sugar. Look for bars with low sugar content or make your own protein bars at home.

19. Condiments

Condiments like sweet chili sauce, honey mustard, and teriyaki sauce often contain added sugars. Consider using spices, vinegar, or homemade alternatives to enhance flavor.

20. Frozen Dinners

Frozen dinners may be convenient, but they often contain additives and hidden sugars. Choose whole foods and cook your own meals to have better control over the ingredients.