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15 surprising foods that have added sugar

If you’re tracking your sugar intake, cookies, pastries, and soda are probably rare on the menu. But sometimes it’s the foods that aren’t even at all sweet at all that can actually push the added sugar into your body accidentally.

15 surprising foods that have added sugar
15 surprising foods that have added sugar

And we all need to pay more attention to our added sugar intake: The average adult eats 17 teaspoons per day, according to the Centers for Disease Control and Prevention. It’s simply too much.
According to the American Heart Association (AHA), people designated as women at birth should limit their added sugar intake to no more than 100 calories per day, i.e. 6 teaspoons or 25 grams, according to the American Heart Association (AHA). Those designated male at birth should limit their added sugar intake to 150 calories per day, or 9 teaspoons or 36 grams.
Check out this surprising list of foods with added sugars.

1. Marinara sauce

You’re not too concerned about refined carbs in white pasta, but it’s the sauce you need to keep in mind. Many commercial tomato pasta sauces contain added sugar, so look for tomato sauces that don’t have added sugar by reading labels, comparing brands, and products in brands.
Ideally, you should buy a sauce that does not list any form of sweetener – natural or artificial – in the ingredient list.

2. Flavored yogurt

Many of the benefits of yogurt include probiotics that are good for your gut, as well as minerals such as calcium, potassium and magnesium. And although yogurt contains natural sugars – known as lactose – most flavored varieties are also filled with added sugar.
To control the amount of added sugar, look for flavored yogurts with about 10 grams of added sugar or less (2.5 teaspoons). Or buy regular yogurt or Greek yogurt and put your favorite fruit in for natural sweetening.

Even if you add sweeteners like honey or maple syrup to plain yogurt, most experts agree that what you add yourself will be much less than what the manufacturer adds to flavored yogurt.

3. Ketchup

Nutritionist Karen Ansel, RDN, said: “We didn’t realise that spices were a really big source of added sugar. Just adding a tablespoon of tomato sauce to your burger can provide a teaspoon of added sugar,” says nutritionist Karen Ansel, RDN.
Look for ketchup without added sugar listed in the ingredient list. You can also choose a label that lists sweeteners at the bottom of the ingredient list, which shows that not much sugar is added (since food ingredients are listed in order of their abundance in recipes from high to low).

4. Barbecue sauce

This is another spice that can be added to the sugar. Ansel says: “A spoonful of barbecue sauce soup can provide 1.5 teaspoons of sugar. That means half a serving of your barbecue sauce gets added sugar.
It’s unrealistic to expect to find a barbecue sauce that doesn’t contain any kind of sweetener. Instead, compare the ingredient list and select a list with as low a sweetener in the ingredient list as possible.

5. Kombucha

This is a great example of a food that seems healthy (and it’s still thanks to those probiotics!) You can add sugar in an unexpected way.
While the process of producing kombucha requires sugar (sugar-eating yeasts, which help create probiotics that benefit the gut), many brands have added too much sugar. Look for one that has less than 10 grams of sugar in each serving.

6. Plant-based milk

Between the refrigeration area and the central aisle of your grocery store, there’s plenty of dairy-free “milk” to choose from. And often they contain some kind of sweetener – even if they’re labeled “original” or “no added sugar.”
If you need to pay attention to the amount of added sugar, your wisest purchase is for vegetable milk to be labeled “sugar-free”. Or, compare the ingredient list to find a list of ingredients that don’t add sweeteners.

7. Packaged fruit

Fruit cocktails, canned peaches, even apple sauce can all have added sugar. For whole fruit, chopped and diced, it is usually in the form of sugary syrup; In pureed fruits, such as apple sauce, it can be any type of sweetener added such as sugar cane or concentrated fruit juice.

Look for packaged fruits that say “no added sugar;” however, they are sometimes sweetened with sucralose or other artificial sweeteners, so read the label if you’re trying to avoid those ingredients. Or, read the ingredient list and ID one that’s just fruit packed with juice or water of its own.
The same goes for dry varieties: You can expect dried cranberries or dried cherries to have added sugar – after all, in the rough state they are still tarts. But added sugars are also hidden in dried fruits such as pineapples, mangoes and bananas.
Your best bet is to read the ingredient list and, in an ideal world, choose one that doesn’t have added sugar.

8. Broth and storage

This is probably the most surprising for us! First, you can’t really spot any sweetness in stock water or broth. Secondly, when you make your own broth at home, you usually don’t add sugar so it’s a very unexpected ingredient.
It should also be noted for gold bullion: many brands of bullion also include added sugar.

9. Enhanced waters

Not only does soup often contain a lot of electrolytes or energy-boosting ingredients, they also contain a lot of added sugars.
For example, a 20-ounce bottle of Vitaminwater has about 27 grams of added sugar, or nearly 7 teaspoons. If you want more flavor than regular filtered water, look for fizzy water or fruit-fused water like these flavored water brands or make it yourself at home by adding citrus or a little 100% fruit juice.

10. Bacon

In foods rich in sodium – such as bacon – added sugar increases the taste. Therefore, most of the bacon you’ll see in the grocery store’s refrigerator has added sweeteners. Today, however, some brands offer bacon without adding sweeteners.
But just because it’s not labeled that it doesn’t have added sugar doesn’t mean they’re not missed: Scan the ingredient list to see if this breakfast meat dish contains sugar.

11. Granola

It may sound like a healthy food, but granola is almost always sweetened with added sugars like corn syrup, honey or brown sugar. Plus, some granola comes with chocolate or sugary dried fruit, even adding more hidden sugars.

Compare brands and flavors in brands and choose a granola with the least added sugar. Or you can get the same crunch from ground whole grains and mix with some chopped nuts, Ansel suggests.

12. Peanut butter

According to a May 2015 study in the journal JAMA Internal Medicine, eating peanuts is associated with a longer life. But, unfortunately, some peanut butters – even those advertised as “all-natural,” and especially those marked as “fat-reducing” – are a sneaky source of sugar supplements.
To maximize the health and nutritional supply of peanut butter, it should have one ingredient: peanuts. And maybe a little salt. That’s it.

13. Bread

While you may know that the jam on your toast has added sugar, you may not recognize the toast itself as a culprit. Yes, some sugar is formed naturally during toasting, but it is also often added.
Nutritionist Misti Gueron, RDN says: “Choose bread that has 1 gram of sugar or less per slice,” says nutritionist Misti Gueron, RDN. I recommend eating bread made from whole grains, without honey or any other sugars, such as Ezekiel bread.”

14. Packaged oatmeal

A good way for the heart and rich in fiber to start your day, oatmeal is the top choice for a full-energy breakfast. And while you can control the amount of honey or syrup you drink at home, many flavored packaging types have more added sugars than you realize.
For example, a pack of Quaker Instant Oatmeal in Apples and Cinnamon contains 8 grams of added sugar (and a total of 11 grams), which is equivalent to two teaspoons of sugar.

Similar to yogurt, compare brands and flavors and buy the one with the least added sugar. Or, better yet, choose simple oatmeal packets and topped with fruits such as berries, sliced peaches or apples and diced cinnamon.

15. Flavored coffee

Nearly 68 percent of coffee drinkers sip their java with certain additives, such as sugar or other sweeteners, according to a May 2017 report in Public Health. And more than 60% of the calories in the participants’ drinks came from added sugar.
So the odds are that you’re adding to your daily sugar intake starting with morning coffee – unless, of course, you drink it black. That said, if drinking black coffee sounds uncomfortable, try a little whole milk, fatty cream, or your favorite plant-based substitutes to give your coffee a shabbier feel because it doesn’t contain a lot of sugar.

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