Sugar is a sneaky ingredient that is added to many processed foods. While some sugary treats are obvious, like candy or soda, there are plenty of foods that are surprisingly high in sugar.

Excess sugar consumption has been linked to various health issues such as obesity, diabetes, heart disease, and tooth decay. To help you make informed choices about your diet, here are 16 foods to watch out for:.

1. Breakfast Cereals

Starting the day with a bowl of cereal may seem harmless, but many breakfast cereals are loaded with added sugars. Always check the nutrition label and ingredient list to make sure you’re making a sugar-conscious choice.

Opt for whole-grain cereals with low sugar content.

2. Flavored Yogurt

Yogurt is generally perceived as a healthy food, but flavored varieties often have high sugar content. Some fruit-on-the-bottom yogurts can contain up to 30 grams of sugar per serving. Choose plain Greek yogurt and add fresh fruits for natural sweetness.

3. Granola Bars

Granola bars may sound like a nutritious snack, but they are often packed with added sugars. Look for bars that are low in sugar or, better yet, make your own using oats, nuts, and a natural sweetener like honey or dates.

4. Salad Dressings

Salads are an excellent choice for a healthy meal, but watch out for the dressings. Many store-bought dressings are high in sugar. Opt for homemade dressings using olive oil, vinegar, and herbs.

Alternatively, choose dressings labeled as “sugar-free” or “low-sugar.”.

5. Ketchup

Ketchup is a popular condiment found in many households, but it can contain surprising amounts of sugar. Some brands have nearly a teaspoon of sugar in each serving. Look for brands with no added sugars or reduced sugar content.

6. Bottled Smoothies

While smoothies can provide a convenient way to consume fruits and vegetables, bottled smoothies often have added sugars. Some brands even contain as much sugar as a can of soda.

Prepare your own smoothies using fresh ingredients or choose brands that are low in sugar.

7. Sports Drinks

Sports drinks are commonly marketed as a way to replenish electrolytes during physical activity. However, they are also high in sugar.

Unless you’re engaged in intense exercise or endurance activities, opt for water or a natural electrolyte replacement drink.

8. BBQ Sauce

Barbecue sauce can be a flavorful addition to grilled meats, but it frequently contains high amounts of sugar. Some varieties have around 15 grams of sugar per serving. Look for options labeled as “sugar-free” or “low-sugar.”.

9. Canned Soups

Canned soups are often convenient and comforting, but they can also be loaded with hidden sugars. Always check the labels and choose soups with limited sugar content or make your own soups from scratch.

10. Fruit Juice

Fruit juice may seem like a healthy choice, but it can contain excessive amounts of sugar. Most commercial juices have added sugars and lack the fiber found in whole fruits. Opt for freshly squeezed juices or choose whole fruits instead.

11. Iced Tea

Iced tea is a refreshing beverage, but many ready-to-drink versions are heavily sweetened. This can significantly increase your daily sugar intake. Make your own iced tea using unsweetened tea bags and add a small amount of natural sweeteners if desired.

12. Energy Bars

Energy bars are often marketed as a quick source of fuel, but they can also be high in sugar. Check the labels and choose bars that are low in added sugars or make your own using wholesome ingredients like nuts, seeds, and dried fruits.

13. Canned Fruits

While fruits themselves are generally healthy, canned fruits can have added sugars or sweetened syrups. Choose canned fruits packed in their own juice or, even better, opt for fresh or frozen fruits.

14. Instant Oatmeal

Instant oatmeal can be a convenient breakfast option, but many flavored varieties are loaded with sugar. Choose plain oatmeal and add your own toppings like fresh fruits, nuts, or a sprinkle of cinnamon.

15. Sweetened Condensed Milk

Sweetened condensed milk is a popular ingredient in desserts, but it is very high in sugar. Look for unsweetened or evaporated milk options for a healthier alternative in recipes.

16. Pre-packaged Sauces

Pre-packaged sauces, such as sweet and sour sauce or teriyaki sauce, can contain significant amounts of sugar. Consider making your own sauces using healthier alternatives like herbs, spices, or citrus juices.

Conclusion

Awareness of the hidden sources of sugar in your diet is crucial for making informed choices about what you consume.

While enjoying these foods in moderation is fine, it’s essential to be mindful of their sugar content and seek healthier alternatives whenever possible. Reading nutrition labels, preparing your own meals, and choosing whole, unprocessed foods can help you reduce your sugar intake and maintain a balanced diet.