We know some of the obvious sources of added sugars-sweet drinks, candy, cakes, pies, cookies. But there is also sugar lurking in places you may not expect, such as crackers and tomato sauce. Even though the amount of added sugar in these products may be small, it can add up quickly if you aren’t careful. And with so many different names for sugar appearing on labels, it can be tough to track exactly how much of the sweet stuff is being added to your food.
Fortunately, the FDA approved anew nutrition labelwhich, along with other updates, includes added sugars in grams and as a percent of the Daily Value.
Until then, let us help! Here are some of the most common foods that contain added sugar.
Flavored Yogurt
Blueberry, 5.3 oz.
11 g added sugar= 2 3/4 tsp.
Spare yourself sugar overload and buy plain yogurt that you can sweeten yourself. Try adding a handful of berries or a small drizzle of honey for a more modest sugar intake.
Dairy-Free Milks (Soymilk)
Chocolate, 1-cup serving
17 g added sugar = 4 1/4 tsp.
It may seem obvious that chocolate milk contains sugar, but original “plain” flavors of nondairy milks can have 6 grams of added sugar. Choose unsweetened dairy-free milks, which won’t have any added sugar.
Peanut Butter
Creamy, 2-Tbsp. serving
2 g added sugar = 1/2 tsp.
Yes, even peanut butter has added sugar. Switch to natural brands that have just good old peanuts (and sometimes salt) listed as the ingredients.
Granola Bars
Honey-oat, 40 g
9 g added sugar = 2 1/4 tsp.
Granola bars sound like a really healthy snack, but 9 grams of added sugar is a lot for a little snack bar.
Tomato sauce
Marinara, 1/2-cup serving
Tomatoes are naturally sweet, but many store-bought brands add sugar to their sauce to enhance that sweetness. Nine grams of sugar in pasta sauce feels a tad overboard, but you can make your own sauce with no added sugar with this recipe forSpaghetti with Quick Meat Sauce.
Dried Fruits
Sliced mango, 6 slices
11 g added sugar = 2 3/4 tsp.
Fruit is naturally sweet, so why add sugar? Fortunately, there are plenty of no-sugar-added options for dried fruit out there. Just be sure to read the ingredient list before you stock up.
Salad Dressings
Classic Italian, 2-Tbsp. serving
3 g added sugar = 3/4 tsp.
Salads are often a go-to when it comes to eating healthier, but they can quickly take a not-so-healthy turn once dressing enters the picture. Reading the ingredients list can save you serious added sugar and sometimes funky ingredients. Or make your own, so you know exactly what’s in your dressing with theseHealthy Salad Dressing Recipes.
Marinades
BBQ sauce, 2-Tbsp. serving
We’ll admit BBQ sauce is a delicious staple of grilling season. But 11 grams of added sugar is a lot for just a little bit of sauce. Again, reading the label is your best bet here for choosing lower-sugar options.
For more, check out ourNo-Sugar-Added Meal Plan.
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