8 Foods that are Secretly Full of Sugar

Sugar from natural sources isn’t inherently bad. Like most foods, it’s fine in moderation.

But when you’re trying to manage your weight or treat a condition like diabetes or hypertension, some choices that seem healthy may not be right for you. Granola, yogurt and salad dressings all contain added sugar that can derail your efforts.

Here are 8 secretly sugary foods to look out for:

1. Granola bars

While many people consider grains and nuts to be healthy, the sugary substances commonly used to bind granola bars may not be. The best way to gauge what ingredients are used most — in granola bars or any other packaged food — is to read the ingredients, which are listed in order of predominance. So the ingredients used most are listed first, followed in descending order by those in smaller amounts.

When choosing a bar:

Sugar and its many code words (glucose, corn syrup, etc.) should be one of the last ingredients listed
Whole grains, nuts, dried fruit and seeds should be listed first
Look for bars that have whole nuts and oats still intact

2. Cereal

Everyone knows sugary cereal can cause everything from weight gain to headaches to blood sugar spikes. But even cereals that appear healthy can hide sugar, so read the nutrition label.

When choosing cereal:

Select one with 5 grams of fiber per serving and less than 8 grams of sugar
Try a high-protein, high-fiber cereal to keep you feeling satisfied longer
Watch the portion size, which is almost always smaller than a standard cereal bowl

3. Salad dressing

A half cup of dressing can contain up to 20 grams of sugar, especially if you like creamier varieties.

When choosing dressing:

Look for dressings with less than 6 grams of sugar per serving
Opt for oil- and-vinegar-based dressings such as vinaigrette
Make a simple vinaigrette at home
Steer clear of creamier dressings like thousand island, ranch, Caesar or French
- If you only like creamy dressings, try using half a serving of creamy dressing and half a serving of vinaigrette or
- Opt for a vinaigrette but add an avocado for healthy fat and creamy texture

4. Fruity yogurt

Yogurt is full of protein and calcium, but sweetened and fruit-added varieties can contain more than 20 grams of sugar.

When choosing yogurt:

Pick yogurt that has less than 8 grams of sugar per serving
Avoid fruit-flavored or sweetened yogurts
Instead, buy plain yogurt and add fresh fruit

5. Peanut, almond and nut butters

Nut butters are a great source of protein and healthy fats, but some contain added sweeteners, especially if they’re targeted at kids.

When choosing nut butters:

Avoid brands that contain added cane sugar or corn syrup
Opt for natural brands made only with nuts

6. Marinades and sauces

Marinades and sauces — barbecue, teriyaki, hot wing, jerk — are often high in sugar, especially based on their portion size. The nutrition information may seem reasonable, but if it only takes into account one tablespoon and you use half a cup, your sugar intake will be off the charts.

When choosing sauces:

Be mindful of serving sizes
Check the ingredients for sugar, honey, agave or corn syrup. If those are one of the first few ingredients listed, the sauce probably has more sugar than you want
Use healthy oils, herbs and citrus to add flavor to meat or veggies without adding sugar

7. Ketchup and tomato sauce

The same sugar and portion concerns that apply to sauces also apply to tomato products. For example, while there’s only 1 teaspoon of sugar in a tablespoon of ketchup, few people use just 1 tablespoon. The same is true of canned or stewed tomatoes and jarred pasta sauce, which can have up to 20 grams of sugar per serving.

When choosing tomato sauces:

Aim for a sauce that has less than 12 grams of sugar per serving
Add chopped fresh vegetables and herbs to boost flavor without adding sugar
Use low-sugar canned tomatoes to make your own pasta sauce: Blend low-sugar canned tomatoes with their juices and add Italian seasoning

8. “Health foods” — no sugar added, gluten-free, low-fat and fat-free

When manufacturers remove an ingredient from a food, they have to replace it with something else, and often that something is salt, fat or sugar. For example:

Fat-free mayonnaise has 5 grams of sugar in half a cup while the full-fat option has 0
Gluten-free bread often has added sugar, so unless you’re treating a health issue like celiac disease, whole-grain is probably a better bet
Even “no sugar added” products may use fruit juice from concentrate to add sweetness

When choosing so-called “health foods:”

Select whole-grain or whole-wheat varieties of bread, pasta and cereal
If you need to explore low-carb foods, look for options that are low in saturated fat and be mindful of the portion size, which is often smaller than you think
Try snacking on fresh fruit, vegetables or nuts instead of packaged foods

For more low-sugar snack ideas, click here. If you’re having trouble keeping track of your sugar intake, try a nutrition-tracking app.

Ashley Brantley

Ashley Brantley has been writing about food, culture and health for more than a decade, and has lived in three of Tennessee’s four major cities (Memphis, Nashville and Knoxville).

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WellTuned provides inspiration and practical advice for healthy living. WellTuned does not offer medical advice. Any personal health questions should be addressed to your doctor.