9 surprisingly high sugar foods and drinks

What’s wrong with sugar? Studies show that it can increase the risk of obesity, heart disease, type 2 diabetes and cancer. And, in fact, humans don’t need added sugar at all.

You might think you’re not adding sugar, but so many processed foods, some of which aren’t even sweet, make up 90 percent of that added sugar, and they creep into people. Not to mention that even foods containing natural sugars can put us on the brink.

Here are the top 9 foods with sugar levels that will surprise you.

1. Yogurt

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In people’s quest for healthy eating, regular yogurt has lost popularity over low fat options. But when yogurt loses its fat content, its flavor also disappears. To recapture some of this delicious goodness, more sugar is added, up to 11 teaspoons in a single cup. Not only that, but low fat yogurt does not have the same health benefits as whole yogurt.

What about fruit yogurt? Forget. Use whole, natural, or Greek yogurt and add your own fruits, nuts, or even honey for a healthier snack.

2. Granola and protein bars

We’ve all heard of crispy granola buds, the affectionate or not-so-affectionate nickname of all-natural health aficionados. It turns out, however, that the granola itself is high in calories and sugar. Because the oats in the granola have been mixed into a mixture of nuts and honey, half a cup of the substance will give you 400 to 500 calories and up to seven teaspoons of sugar.

Protein bars aren’t any better, although they’ve been touted as a healthy food for years. Most contain more than five teaspoons of sugar. It’s up there with candy bars. Granola bars are the same, and don’t even have the protein boost, so beware.

3. Ketchup and barbecue sauce

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Coating in condiments may seem like a harmless and tasty food choice, but many sauces and additives are high in sugar. Just two tablespoons of barbecue sauce has a sugar content of more than two teaspoons. One third of its weight is pure sugar.

Ketchup, too, is full of sugar. Each tablespoon of ketchup includes a teaspoon of sugar, so use it sparingly.

4. Sports drinks

We think of sports drinks as a healthy alternative to soda, or even water with an extra dose of electrolytes, but these drinks are loaded with sugar – on purpose! Intended to hydrate athletes during intense exercise, these drinks use sugar to balance this loss of energy. In fact, a bottle of this product contains almost 10 teaspoons of sugar. These drinks have also been linked to obesity and metabolic disease, so unless you’re athletic training for hours a day, switch the marketed drink to electrolytes and go for water.

5. Smoothies

Another healthy trend, smoothies made by yourself with fresh fruit and unsweetened ingredients can provide you with plenty of the nutrients you will need throughout the day. But the pre-made smoothies you grab and take out of the grocery store often contain huge amounts of sugar in the form of syrups, juice, or even ice cream. A single bottle could net you almost 14 teaspoons of sugar.

6. Sauce

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Tomatoes are a natural source of sugar, so most spaghetti sauces do contain it, although we don’t think of the sauce as sweet. Many sauces also contain added sugar. The best way to get rid of the unwanted sugar in your sauce is to make your own, but who has time for that? If you’re buying from the store, just be sure to check the ingredient label. If sugar isn’t listed or is listed near the bottom, it’s not a major ingredient.

7. Canned soup

Hearty soups are hardly considered sweet, but if you get your soup in a can, you’re looking for a lot of added sugar, although it comes in different forms. If the ingredient list contains dextrose, maltose, high fructose corn syrup, barley malt or sucrose, the additives involved add sugar to your diet.

Soup made from scratch can be a healthy alternative, and it’s not that hard to make. The next time you have a craving, or even want a big meal, you can freeze, boil water, and add your own fresh veggies, meats, and seasonings, and you’ve got a sugar-free treat.

8. Dressing

What could be healthier than a salad, right? But if you eat store-bought salad dressings, you could add volumes to your sugar intake. Lightweight, fat-free dressings are the main culprits. Instead, try using olive oil and vinegar that you mix at home. Hummus, lime juice, and even mashed berries are also great substitutes with less added sugar.

9. Fruit juices

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Fruit juice contains a lot of vitamins and minerals, but unlike whole fruit, it lacks fiber and sometimes manufacturers add even more sugar to the mixture. Even without added sugar, studies show that fruit juices may be linked to the same poor health outcomes as soda. Research indicates that whole fruit reduces the risk of type 2 diabetes, and fruit juices cannot claim that.

To take with

The average American eats 22 teaspoons of added sugar per day, which increases the risk of cardiovascular disease. It can even change your blood by raising triglycerides and lowering good cholesterol. If you’re smart about labels, you can stay on top. Look for ingredients whose names contain syrup or sugar or end in “dose” and avoid them.

At home, you can add spices like cinnamon or nutmeg to give this meal a little boost without the sugar overload. Remember, you don’t have to give up your favorite foods if you read these labels and choose all-natural foods.

Darlena Cunha is a freelance writer and professor at the University of Florida with degrees in Communication and Ecology.