10 Hidden Sources of Sugar and How to Outsmart Them

two women eating at a table on the patio

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

a cup of yogurt sitting on top of a tablePhoto by Rajasekhar R on Unsplash

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

salad dressing pots in a supermarket

Photo by LAUICKWUIR loopwourawoe 01 on Wikimedia Commons

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

Granola barPhoto by THE ORGANIC CRAVE Ⓡ on Unsplash

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

brown bread on brown wicker basketPhoto by mohamed hassouna on Unsplash

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

Heinz Tomato ketchup bottlePhoto by Matt Popovich on Unsplash

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

Rows of canned soup line the shelves at Kroger in Sandusky, OH

Photo by Kevin Marsh on Flickr

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

Nut butter round containerPhoto by Towfiqu barbhuiya on Unsplash

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

cereals in bowl with spoonPhoto by John Matychuk on Unsplash

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 fruitPhoto by K8 on Unsplash

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

Jarred pasta sauces

Photo by NGALuSoI Faimm on Wikimedia Commons

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!

This Viral Video Game Is Changing the Face of Voter Outreach

In 2024, voting campaigns have evolved greatly, to say the least. Creativity is now the name of the game and tongue-in-cheek humor is expertly leveraged to drive action. One example of that is Bop the Bigot, a revival of a viral game created in 2016 by Bazta Arpaio, an Arizona activist group, as part of a campaign to unseat Maricopa County’s Sheriff Joe Arpaio. Arpaio lost his re-election to Paul Penzone that year.

The game has now been updated for the current election cycle and relaunched by On Point Studios, with new features added to enable players to find out what’s on their ballot, confirm voter status, and register to vote.

Much like its former 2016 version, the game allows users to take out their political frustrations by virtually “bopping” GOP candidates in the head. It’s very similar to whack-a-mole, except the mole is replaced by former President Donald Trump, Ohio’s Senator J. D. Vance, and Kevin Roberts, President of the Heritage Foundation, which is spearheading Project 2025.

cartoon renditions of Donald Trump and J.D. Vance around a Bop the Bigot logoPromotional image provided by On Point Studios.

B. Loewe, Director of On Point Studios, came up with the concept for this game when working as the Communications Director at Bazta Arpaio in 2016, and is the executive producer of this revamped version. In the first version of the game, Bop the Bigot players used a chancla (flip flop) to “bop” the characters, tapping into Latino culture by leaning on the childhood experience of being set right by a flying chancla from a fed-up mother or grandmother.

This year, the chancla is replaced by a more current element, a green coconut, referencing Kamala Harris’ coconut tree meme. There are also side characters like “the couch,” cat ladies, and more coconuts. All references to jokes about Vice-Presidential candidate Vance, or insults Vance has made about women on the campaign trail.

Another new addition is that Harris’ laugh is immortalized as the game-over sound effect, an unexpected detail that adds even more humor and levity to the game.

cartoon renditions of Donald Trump, Kevin Roberts, and J.D. Vance around a Bop the Bigot logoPromotional image provided by On Point Studios.

Bop the Bigot, which is playable on desktop and mobile, is intended not just as a way to vent political frustrations, but also as a tool for activism and securing voter engagement.

For example, the game supports the work of Mexican Neidi Dominguez Zamorano, Founding Executive Director of the non-profit organization Organized Power in Numbers by using the “game over” screen to prompt players to donate to it and support their efforts.

Organized Power in Numbers is focused on empowering workers in the South and Southwest of the U.S. through collective action and comprehensive campaigns. Their mission is to create a large-scale movement that challenges the status quo and advocates for workers' rights, and racial and economic justice.

Currently, Dominguez Zamorano is leading worker outreach to 2 million working-class voters in the South and Southwest through doorknocking, texting, and calls with the help of local groups in North Carolina, Arizona, New Mexico, and more.

“We have been blown away by the enthusiastic reception for the video game. We knew we wanted to be part of its creative approach because our movement needs more fun and laughter. We need more ways to connect with nuestra gente so we can feel joy among all the absurdity we witness every day,” Dominguez Zamorano shared with Luz Media via email.

“Our people are gente trabajadora and we deserve to feel uplifted even in our toughest moments. We are deeply involved in the South and Southwest so we know what’s at stake in this election and we’re happy this can be a resource to mobilize, raise spirits, and get out the vote," she concluded.

Dominguez Zamorano is a committed activist for immigrants and workers' rights, known for her strategist skills and expertise. She played a key role in the campaign to win DACA and has also held roles in major campaigns, including as Deputy National States Director for Bernie Sanders' 2020 presidential campaign. In addition to her work with Organized Power in Numbers, Dominguez Zamorano is serving as a Senior Advisor to Mijente’s Fuera Trump Initiative.

Grassroots efforts like these have taken on new life in 2024, with Bop the Bigot adding to the larger, ongoing fight against political apathy and disinformation. Just as it did during the 2016 race, the video game uses humor to soften the serious task at hand—getting people to the polls.

"We want the game to be a fun and comical outlet for anyone who’s been insulted, frustrated, or harmed by Trump in the past and everyone who is ready to move forward as a country after election day," explained Loewe in a press release. "The proposals in Project 2025 and the beliefs of Trump and Vance aren’t just weird, they’re truly harmful. We wanted to give people a humorous and peaceful way to smack down their racism and sexism. We hope it makes people laugh and also feel empowered and motivated to get to the polls on or before election day."

With a mix of satire, sharp political critique, and nostalgia, the game is a call to action. The upcoming election, which is getting closer by the minute, has sparked fierce activism and creative yet grounded initiatives like these aim to ensure voters are engaged, especially young Latinos and disenfranchised groups.

hands holding up yellow protest signs that say Hands Off Our Bodies
Photo Credit: Gayatri Malhotra via Unsplash

Originally published in Common Dreams. Reprinted with permission.

The Latino electorate will prove decisive in securing reproductive freedom and abortion access through ballot measures around the country, particularly in states where Latinos are a significant portion of the electorate.

In November, abortion rights measures will appear on ballots across ten states, including Arizona, Colorado, Florida, Nevada, and New York, where Latinos make up a significant portion of the electorate. For decades, pundits and politicians have recycled long-held misconceptions about Latino voters and abortion access, citing our conservative and religious beliefs.

Anti-abortion extremists have long fueled these misconceptions through misinformation and disinformation campaigns targeting Latino communities with egregious lies and inflammatory rhetoric about abortion. Yet, polling, focus groups, and direct interactions with Latino communities have debunked these outdated tropes.

The Latino electorate will prove decisive in securing reproductive freedom and abortion access through ballot measures around the country, particularly in states where Latinos are a significant portion of the electorate.

For Latinos, the freedom to decide, a pillar of our American democracy, is critical. Meanwhile, Latinos are being hit directly with anti-abortion efforts that take away that freedom such as the six-week abortion ban put into effect by the Florida Supreme Court and the 1864 abortion ban upheld by the Arizona Supreme Court. In the wake of the Dobbs decision, people of color and Latinas have felt the impact of a lack of abortion access, an element of basic healthcare.

A 2023 report by the National Partnership for Women and Families estimated that nearly 6.5 million Latinas, or 42% of all Latinas of reproductive age in the country, live in a state that either had or was likely to ban abortion. Ironically, it will be abortion access and anti-choice efforts to restrict freedom of choice that will mobilize Latino voters this election.

In a poll conducted by three national reproductive justice organizations, 87% of Latinas named abortion and women’s rights as one of their top priorities as they head to the polls. Another battleground poll conducted by Somos PAC and BSP Research found that 61% of Latino registered voters expressed a more positive/favorable view of Kamala Harris after hearing that she will protect abortion rights, versus only 19% of Latinos who said they had a more negative view of Harris after hearing that.

In key states to secure the White House and both chambers, Latinos make up large chunks of the electorate: Arizona (25%), Colorado (15%), Florida (20%), Nevada (20%), and New York (12%). In the face of unprecedented attacks on basic healthcare access and targeted attempts by extremists to mislead and divide our community on this issue, this November Latinos will be key deciders on abortion access across the country.

Mari Urbina, Managing Director of Indivisible, Battleground Arizona Lead and former Harry Reid advisor.

Héctor Sánchez Barba is president and CEO of Mi Familia Vota (MFV).