10 Surprising Sources of Hidden Sugar in Your Diet By: There’s sugar where you least expect it. Chances are you’re getting a significant amount of hidden sugar in your diet every day that you’re not even aware of. Even foods that don’t taste sweet can be a significant source of added sugar. The worst culprits are often ones that might seem to be the healthiest at first glance. For example, pick up a product that has “fat-free” or “low-fat” on the label and see how many grams of sugar it has. Chances are you’ll be surprised. The reason these foods are so high in sugar is they need extra sweetness to make up for the lack of fat. Otherwise, they won’t taste as good. Here are some other common sources of hidden sugar you may not be aware of. Condiments Ketchup and barbeque sauce are often deceptively high in sugar. Not convinced? A tablespoon of ketchup has 4 grams of sugar – and who only uses a tablespoon? Barbeque sauce is just as sugar-laden as ketchup and sometimes worse. Teriyaki sauce and cocktail sauce are other hidden sources ofsugar. On the plus side, Heinz makes “reduced sugar” ketchup that has only a gram of sugar per tablespoon. I’ve also bought sugar-free ketchup at Whole Foods, although it was expensive. Why not substitute mustard instead or salsa? Salad Dressing Some bottled salad dressings turn your salad into the equivalent of dessert. Again, it’s the low-fat ones that are the worst offenders. You might think you’re making a healthy choice by selecting a vinaigrette but some have as much as 10 grams of sugar per tablespoon. Try making your own using olive oil, vinegar and spices instead. Another option? Use salsa as salad dressing. Most salsa is low in sugar, but read the label. Another option is to squirt a little lime juice on your salad. Tomato Sauce Tomato sauce is a good source of heart-healthy lycopenes as long as long as you don’t destroy the health benefits by choosing bottled or canned tomato sauce high in sugar. There’s a lot of variability in how much sugar is in tomato sauce. At thehigh end, you can find versions with as much as 12 grams of sugar per serving. At the low end, we’ve bought a brand from Whole Foods called Monte Bene Spicy Marinara Sauce that has less than a gram of sugar. Our local co-op also has it last time I looked. Tastes great too. The message here? Read the label and know how much sugar is in the tomato or pasta sauce you’re buying. Yogurt Yogurt is a good source of probiotics but it’s also a minefield for hidden sugar. Sadly, I’ve seen six-ounce cartons of yogurt with up to 25 grams of sugar. That’s enough to cancel out some of the health benefits of probiotic-rich yogurt. Are there low sugar options? If you don’t mind artificial sweeteners, Carb Masters offers reduced sugar yogurt. It does have sucralose and aspartame in it. If you want to avoid artificial sweeteners, stick with unflavored Greek yogurt. It’s usually lower in sugar. To add flavor, sweeten it naturally with berries or a little Stevia. Fat-Free Milk Fat-free milk may sound likea healthier alternative but check out the label next time you pour a glass. A cup of skim milk has around 12 grams of sugar in the form of lactose. If you want a low-calorie milk that’s low in sugar, look for cartons of almond milk without added sugar at your local supermarket. There are several brands available that have around 40 calories per cup and no sugar. You may experience less intestinal distress too. A significant number of adults are lactose intolerant and suffer with gas and bloating when they drink dairy milk. Fruit Juice Fruit juice is a source of natural sugar in the form of fructose. To make it even more “sugary,” most fruit juice makers add sugar. What about those convenient, little boxes of juice that look so innocent? They often contain high-fructose corn syrup and added flavorings – artificial and natural. Did you know a glass of grape juice has more sugar than a soft drink? Even if you buy a brand without added sugar, a glass of this tasty purple drink clocks inat 23 grams of sugar per glass. Get your fruit by eating whole fruit so you can benefit from the fiber, and stick with fruits that are low in natural sugar like berries. Canned Soup A bowl of hot soup may soothe your spirit but it can send your blood sugar soaring. That’s because some canned, packaged and condensed soups have as much as 15 grams of sugar. The message here? Read the label carefully before buying soup or use a slow cooker to make it at home. Breakfast Cereal Whole-grain, “healthy” cereals often contain significant amounts of added sugar. Even cereal from companies like Kashi that have a “health halo” have as much as 12 grams of sugar per serving. A better choice? Use your slow cooker to cook old-fashioned oats or quinoa overnight and wake up to sugar-free, hot cereal. Add berries, nuts and a little milk for a filling and satisfying breakfast that’s also high in fiber. Don’t buy “quick oats” or packets of oatmeal. They have a higher glycemic index than old-fashioned oatsand raise your blood sugar more. Low-Fat Peanut Butter Here’s another example of taking the fat out and putting sugar in. Low-fat peanut butter is another source of hidden sugar you might not expect. Even if you’re trying to cut calories, low-fat peanut butter isn’t the better choice. It’s not much lower in calories, and the added sugar boosts insulin levels and creates an environment that makes it easier to store fat on your belly. Plus, the fats in peanut butter are heart-healthy monounsaturated ones. Stick with reputable store brands of peanut butter that’s as natural as possible. Avoid the grind-your-own nut butters at natural food stores. You have to worry about . Nuts and nut butters from established companies are least likely to have significant levels of mycotoxins. Bread It’s not so much that bread is high in sugar – you just don’t expect it to be there. Plus, bread is already high in carbs. Look for bread that lists whole wheat first on the ingredient list, is high in fiberand contains the least amount of sugar. Do a little comparison shopping.You can also buy low-carb tortillas to use in place of bread for sandwiches. They’re available at most grocery stores. The Bottom Line? There’s lots of hidden sources of sugar out there. You can avoid them by closely reading labels when you’re shopping. Don’t assume that something is low in sugar because it doesn’t taste sweet. Always read the label. That’s a take-home message you’ll hear from us over and over.
