When people think about cutting sugar, they always focus on reducing sugary treats and snacks. While that’s important and it does reduce your sugar intake, sugar is sneaky and we consume it in many other ways without even noticing. That’s how it sneaks up on you! If you want to outsmart sugar, here are 10 hidden sources and how to avoid them:
Flavored yogurt
That fruity yogurt you love can have as much sugar as a candy bar! Flavored yogurts often contain fruit purées or juices that are loaded with added sugars to make them taste better. Even the yogurts labeled as "low-fat" or "light" can be sugar bombs. Instead of going for flavored yogurts, go for Greek yogurt and add your own fresh fruit for natural sweetness. If you need a bit more sweetness than that, you can add some honey or sugar-free maple syrup, which are much healthier alternatives to sugar.
Salad dressings
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Store-bought salad dressings are all fine and good until you realize how much added sugar they contain. Many dressings, especially the ones labeled "light" or "fat-free," compensate for the lack of fat with added sugars to improve flavor and texture. The easiest way to avoid this sneaky source of sugar is to make your own dressings at home. They will turn out a lot more delicious, trust that, and you will avoid hidden sugars. Not to mention your salad will be fresher and a lot more flavorful!
Granola bars
We’ve been taught to believe that granola bars are healthy, but most of them are candy bars in disguise. The amount of sugar they contain can make your head spin and it’s often disguised with ingredients that sound healthy like honey, brown rice syrup, or agave nectar. To avoid this sneaky sugar source, pay attention to granola bar ingredients. Look for bars that have no added sugars or minimal natural sweeteners. If you’re up for it, you can also try making your own granola bars at home. This way, you control exactly what goes into your snack and enjoy it guilt-free.
Bread
Ah, bread! It’s so delicious and it seems like we can’t live without it, but maybe we should. Maybe it should become an occasional addition to our diet instead of a staple because bread can have a lot of added sugar. As a rule of thumb, a slice of bread shouldn’t contain more than 2 grams of sugar. So read your labels and choose breads that don’t go over that limit. Also, consider switching to whole-grain bread, but read the labels as well because they still contain sugar.
Condiments
Ketchup, barbecue sauce, and even mustard can have added sugars, and that’s how they sneak into our diet. In this case, sugar is meant to balance acidity and it also enhances the flavor of the condiments. The good news is there are “no added sugar” options for virtually any condiment you may like. Make sure to find them and stick to them!
Canned soups
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Canned soups can get us out of a pickle when we don’t know what to eat or we’re too tired to whip anything up. But, you guessed it, they often contain added sugars to enhance flavor. Even healthy canned soups can be low in fat but high in sugar. The easiest way to avoid that is to go for “no added sugars” options and always check the ingredients list to make sure there’s no corn syrup or maltodextrin. Alternatively, make batches of soup at home and keep servings in the fridge for a rainy day.
Nut butters
Many types of nut butter contain added sugar, even the ones that claim to be “reduced fat.” It helps with taste and texture, which is why regular nut butter is so different from natural or homemade ones. To avoid this hidden source of sugar, go for natural nut butter that only has two ingredients: nuts and salt. Alternatively, you can make your nut butter at home. Either way, it will be delicious. One thing you’ll notice is that the natural oils may separate. It may look a little gross, but give it a good stir and it will have a good consistency again.
Breakfast cereals
This hidden source is not so sneaky because almost everyone knows that most breakfast cereals are sugary, even the ones that are “whole grain” or “high fiber.” The thing is that breakfast cereal is such a staple and such a go-to that we don’t even register that it’s making our sugar intake go through the roof. The rule here is to find breakfast cereals that contain less than 5 grams of sugar per serving. Alternatively, you can switch from breakfast cereal to oatmeal topped with fresh fruit or berries and a drizzle of honey.
Dried fruit
Dried fruit is such a delicious snack, especially when you’re on the go and you need a little pick-me-up. The thing is they can be high in added sugars, especially the ones that are coated in sugar. What you need to do is check the labels for added sugars and go for the unsweetened varieties instead. Alternatively, you could just stick to fresh fruit. It’s a little less convenient on the go, but apples, bananas, and even grapes are good options.
Jarred pasta sauces
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Last but not least, jarred pasta sauces contain surprising amounts of sugar. Especially the tomato-based ones because it balances the acidity of the tomatoes. However convenient jarred pasta sauces may be, it’s more delicious and healthier to make them at home. You can make a big batch of your go-to pasta sauce, portion it, and keep it in the freezer for when you want a quick pasta lunch or dinner. It will be much better and more flavorful than the jarred kind!