Sugar is a type of carbohydrate that is commonly added to foods and drinks to enhance their taste. However, consuming too much sugar can lead to health problems such as obesity, type 2 diabetes, and tooth decay.

While some sugars are easy to spot, such as those found in candy and soft drinks, there are many unsuspected sugars in everyday foods and drinks that are worth considering.

What are Unsuspected Sugars?

Unsuspected sugars are those that are added to everyday foods and drinks that you may not normally think of as sweet, such as bread, yogurt, and pasta sauce.

These sugars are often hidden under names that are not easy to recognize, and can contribute to a high sugar intake without you even realizing it.

The Impact of Unsuspected Sugars on Health

Unsuspected sugars are not any different from the other types of sugar, such as table sugar or high fructose corn syrup.

They all provide a concentrated source of calories and contribute to increased risk for chronic diseases such as obesity, type 2 diabetes, heart disease, and tooth decay. The added sugars found in many processed foods and drinks often provide empty calories, meaning they provide little to no nutritional value.

Where to Find Unsuspected Sugars

Unsuspected sugars can be found in many foods that you may be eating on a regular basis. Here are a few common examples:.

1. Yogurt

Yogurt is often regarded as a healthy food, but it can be a source of added sugar. Flavored yogurts, such as fruit and vanilla, contain added sugar to enhance their taste.

Even some plain yogurts can contain added sugar, so it is important to read the labels before purchasing. Choosing plain Greek yogurt and adding your own toppings such as berries, nuts, or honey can help control the amount of added sugar you consume.

2. Granola Bars

Granola bars can be a convenient snack, but many of them are loaded with added sugar.

Some bars contain up to 20g of sugar, which is almost as much as a candy bar! Choose bars that are low in sugar or make your own using natural sweeteners such as dates or honey.

3. Bread

Bread is a staple food for many, but some types of bread can contain a significant amount of added sugar. For example, white bread, rye bread, and whole wheat bread can all contain added sugar.

Be sure to read the labels before purchasing and opt for bread that is low in sugar or make your own at home.

4. Pasta Sauce

Pasta sauce can be a significant source of added sugar, with some brands containing up to 12g of sugar per serving.

Choosing tomato-based sauces over cream-based sauces and reading the labels before purchasing can help you reduce your intake of added sugars. You can also make your own pasta sauce using fresh tomatoes or canned tomatoes with no added sugar.

5. Salad Dressing

Salad dressing can be another source of added sugar, with some brands containing up to 10g per serving. Opt for dressings that are low in sugar or make your own at home using ingredients such as olive oil, vinegar, and fresh herbs.

6. Fruit Juice

Fruit juice is often marketed as a healthy option, but many types of fruit juice contain added sugar. Even 100% fruit juice can be high in natural sugars, which can cause a spike in blood sugar levels.

Opt for whole fruits instead of juice, or make your own juice at home using a juicer or blender.

7. Energy Drinks

Energy drinks are often consumed for a quick pick-me-up, but they are loaded with added sugar. Some energy drinks contain up to 30g of sugar per serving, which is more than the recommended daily intake for added sugars.

Choose unsweetened tea or coffee instead, or try making your own energy drink at home using natural ingredients such as fresh fruit or green tea.

8. Cereal

Cereal can be a quick and easy breakfast option, but many types of cereal are high in added sugar. Some cereals contain up to 13g of sugar per serving, which is almost half of the recommended daily intake for added sugars.

Opt for low-sugar or no-sugar-added cereals, or make your own at home using whole grains and natural sweeteners.

9. Flavored Coffee

Flavored coffee drinks are a popular choice for many, but they are often loaded with added sugar. A single flavored coffee drink can contain up to 40g of sugar, which is more than the recommended daily intake for added sugars.

Opt for plain coffee or tea, or make your own flavored coffee at home using natural flavorings such as cinnamon or vanilla extract.

10. Sports Drinks

Sports drinks are often marketed as a way to rehydrate and replenish electrolytes after exercise, but they are also loaded with added sugar. Some sports drinks contain up to 21g of sugar per serving, which can undo the benefits of exercise.

Opt for water or coconut water instead, or try making your own sports drink at home using natural ingredients such as lemon juice or chia seeds.

Conclusion

Unsuspected sugars are a significant contributor to the average person’s daily sugar intake. They can be found in many everyday foods and drinks, including those that are often regarded as healthy.

Reading labels and making your own food and drinks at home can help you reduce your intake of added sugars and improve your overall health.