We all know treats like soda, candy, and desserts are loaded with added sugar. But it’s also hiding in places you’d never expect, adding up quietly throughout your day.
As a registered dietitian, I’ve worked with many clients who think they’re steering clear of sugar, only to discover it’s lurking in so-called “healthy” foods, including savory ones. And sometimes, it’s in quantities that rival a candy bar.
The worst offenders
According to the Centers for Disease Control and Prevention, the obvious baddies like soda, energy drinks, and desserts are the biggest sources of added sugar in the American diet. No surprise there. But it’s the surprising sugar traps that will get you. These include:
- Flavored yogurt: That berry swirl? It’s often packing almost as much sugar as a donut.
- Bread: Even whole-grain varieties can have a tablespoon of sugar in just two slices.
- Salad dressing: Sweet vinaigrettes can deliver up to 10 grams of added sugar per serving.
- Granola and protein bars: Marketed as health foods, these often contain 10–15 grams of sugar per serving.
Why are these items so high in sugar? Well, it does more than sweeten—sugar is a texturizer, preservative, and flavor enhancer. Bread rises better with a pinch of sugar, cereals taste irresistible with a sprinkle, and condiments like ketchup rely on it for balance. Plus, it’s cheap so manufacturers often use it in excess.
It’s no wonder the average American consumes 71 grams of added sugar per day—nearly triple the American Heart Association’s recommendation of 25 grams for women and 36 grams for men. And too much sugar can be hazardous to your health, leading to low energy, mood swings, and brain fog in the short-term, and chronic diseases like diabetes and heart disease in the long term.
How to spot—and avoid—the sweet stuff
Read labels
Sugar has many aliases: sucrose, fructose, honey, agave syrup, and high-fructose corn syrup. If you see any of these in the ingredient list, check the “added sugars” section on the nutrition label. The sugar content may be off the charts.
Stick to whole foods
It’s way easier to manage your sugar intake if you know what’s in your foods. The simpler, the better. I recommend making your own salad dressings and sauces so you can control the sugar content. It’s also smart to sweeten your meals naturally, like adding fresh berries to plain Greek yogurt, mixing nut butter into homemade oatmeal, or sprinkling apple slices with cinnamon.
Rethink snacks and beverages
Sugary drinks are the single largest source of added sugar in the diet. Replace sodas and sweetened teas with sparkling water, unsweetened iced tea, or herbal infusions. If your go-to snack is a granola bar, swap it for a handful of almonds and a banana. You’ll get the same satisfaction, and the hint of sweetness, without the sugar spike. I have a client who shared, “I thought I’d miss my sugary latte, but now I look forward to my coffee with cinnamon and almond milk.”
Track your “sugar budget”
Think of added sugar as something you spend. With 25 grams as your daily budget, every teaspoon (4 grams) counts. If your breakfast toast has 6 grams and your salad dressing another 4, that’s nearly half your allowance gone. Paying attention and staying “on budget” will help you keep your sugar consumption in check.
