Sugar is one of the greatest pleasures in life, but it can also be one of our biggest enemies. While most of us are aware of the hidden added sugars in our favorite desserts and sweet treats, there are many other sources of hidden sugars that may surprise you. These sneaky sources can lead to excess sugar intake, which can have negative impacts on our health and waistline. In this article, we will uncover 10 surprising sources of hidden sugars and provide some practical examples of how to avoid them.

1. Salad Dressings

Salads are often viewed as a healthy option, but that can quickly change when you add a store-bought salad dressing. Many salad dressings, especially low-fat and fat-free versions, are loaded with added sugars to enhance their flavor. For example, just two tablespoons of a popular brand of honey mustard dressing contains 7 grams of sugar, which is about the same as a tablespoon of sugar.

Solution: Opt for making your own salad dressing using simple ingredients like olive oil, vinegar, and herbs. This way, you can control the amount of sugar you add, or you can even skip it altogether.

2. Granola

Granola is often marketed as a healthy breakfast or snack option, but it can be deceptively high in added sugars. This is especially true for flavored varieties, such as chocolate or fruit-flavored granola. For example, a cup of chocolate granola can contain up to 30 grams of sugar, which is more than the recommended daily limit for added sugars.

Solution: Look for low-sugar or no-sugar-added granola options, or make your own at home using whole rolled oats, nuts, and seeds. You can also add some fresh fruit for natural sweetness.

3. Ketchup

It’s no secret that ketchup is a favorite condiment for many people, but it’s also a significant source of hidden sugars. Just one tablespoon of ketchup can contain up to 4 grams of sugar. This may not seem like much, but it can quickly add up if you tend to use a lot of ketchup.

Solution: Look for ketchup brands that use natural sweeteners like stevia or choose to make your own using pureed tomatoes, vinegar, and spices.

4. Yogurt

Yogurt is often seen as a healthy snack, but that can depend on the type and brand you choose. Flavored yogurts, especially those marketed towards kids, can contain a staggering amount of added sugars. For example, a popular brand of strawberry yogurt for kids contains 14 grams of added sugar per serving.

Solution: Opt for plain Greek yogurt and add your own fresh fruit or a drizzle of honey for sweetness. You can also choose to buy plain yogurt and mix in some low-sugar jam for flavor.

5. Protein Bars

Protein bars are a popular on-the-go snack option, but many of them are not as healthy as they are marketed to be. Some protein bars can contain up to 20 grams of added sugar, along with a long list of other processed ingredients.

Solution: Look for protein bars that are low in sugar and made with natural ingredients. You can also make your own at home using protein powder, nuts, seeds, and dates as a natural sweetener.

6. Canned Baked Beans

Baked beans are a staple in many households, but the canned versions can be surprisingly high in added sugars. For example, one serving of canned baked beans can contain up to 14 grams of sugar, which is about half of the recommended daily limit for added sugars.

Solution: Read labels carefully and look for baked beans labeled as “no added sugar” or “low-sugar.” You can also make your own using canned white beans, tomatoes, and natural sweeteners like maple syrup or molasses.

7. Tomato Sauce

Tomato sauce is a key ingredient in many dishes, but the store-bought versions can be loaded with hidden sugars. This is especially true for flavored varieties like marinara or pasta sauce. For example, a half-cup serving of a popular brand of marinara sauce can contain up to 12 grams of sugar.

Solution: Look for brands that use natural sweeteners like carrots or beets instead of sugar. And as with ketchup, you can also make your own using pureed tomatoes, spices, and a touch of honey for sweetness.

8. Cereal

Cereal is a popular breakfast option, but not all cereals are created equal. Many cereals, even those marketed as healthy or whole grain, can contain high amounts of added sugars. For example, a cup of a popular honey-flavored cereal can contain up to 12 grams of sugar.

Solution: Look for low-sugar or no-sugar-added cereal options. Opt for plain rolled oats or whole grain cereal and add some fresh fruit for natural sweetness.

9. Flavored Coffee Drinks

A popular coffee chain recently made headlines when it was revealed that one of their signature drinks contains a whopping 50 grams of added sugar in a venti size. Flavored coffee drinks, especially those with syrups and whipped cream, can be full of hidden sugars.

Solution: Opt for plain coffee or tea and add your own natural sweeteners like honey or plain syrup. You can also make your own flavored coffee drinks at home using unsweetened milk alternatives and a small amount of sweetener.

10. Condensed Soups

Many canned soups, especially those labeled as “cream of” or “chowder,” can contain high amounts of added sugars. For example, a popular brand of cream of mushroom soup contains 11 grams of sugar in just one cup.

Solution: Look for low-sugar options or make your own soups using broth, vegetables, and herbs. You can also add some natural sweetness by adding a small amount of honey or maple syrup.

In conclusion, sugar can hide in many unexpected foods and can contribute to excess sugar intake, which can have negative impacts on our health. By being mindful of the ingredients and reading labels carefully, we can avoid these hidden sugars and make smarter food choices. Opting for whole, natural foods and making our own versions of processed foods can also help us reduce our intake of added sugars. Let’s make an effort to uncover and eliminate these hidden sugars for a healthier and happier lifestyle.