Many people minimize their sugar intake for their health by cutting out obvious culprits like sodas, cakes, and candies. However, sugar lurks in many unsuspecting places in our diets, even in healthy foods. Here are ten surprising sources of hidden sugars to watch out for.
Cured Meats
Cured meats often have hidden sugars that can affect your healthy eating habits. While bacon, ham, and salami are high in protein, they may also contain added sugars like dextrose or corn syrup. These sugars are used in curing to feed bacteria that enhance flavor and preserve the meat.
Peanuts and Nut Spreads
Nuts are a great source of healthy fats and protein, but some peanut and nut spreads can contain added sugars. For example, a famous brand of peanut butter contains 3 grams of sugar per serving, which may seem like little, but it can add up quickly.
Bread
Commercially produced bread, in particular, often contains added sugars to enhance flavor and extend shelf life. The ingredients list may reveal sneaky sugars like high-fructose corn syrup or honey. Always check the nutritional information or consider making homemade bread to control your sugar intake better.
Bottled Water Drinks
Contrary to what their name might suggest, bottled water drinks are not always a sugar-free choice. Enhanced water, flavored water, and vitamin water contain significant added sugars. Sports drinks, promoted for hydration and electrolyte replenishment, also tend to be high in sugars.
Yogurt
Flavored yogurts are a significant source of hidden sugars. The fruit flavorings often contain added sugars. Low-fat yogurts can also be high in sugar to compensate for the reduced fat content. A typical flavored yogurt can contain up to 15 grams of sugar per serving.
Granola Bars
Many store-bought granola bars are sweetened with honey, corn syrup, or other forms of sugar. Even those labeled “natural” or “healthy” can contain significant added sugars. Read the nutrition labels carefully and choose granola bars with no added sugars, or opt for homemade versions where you can control the sugar content.
Salad Dressing
Salad dressings can elevate the taste and texture of a salad, but beware of hidden sugars that can transform a healthy meal into a sugary indulgence. Light or reduced-fat options may compensate for the reduced fat content by adding sugar for flavor. Craft your dressing at home using olive oil, vinegar, and spices.
Baked Beans
Many canned baked beans are cooked in a sauce containing sugar or high-fructose corn syrup. The sugars are often added to create the familiar sweet, tangy taste associated with baked beans. It’s not unusual for a single serving of canned baked beans to contain up to 12 grams of sugar.
Canned Soups
Canned soups are another sneaky source of hidden sugars. They often use sugar to enhance flavor and balance out salty or acidic ingredients. Seemingly healthy options like vegetable soups can also contain added sugars. Look for low-sugar or sugar-free options when choosing canned soups.
Crackers
Crackers are marketed as a healthier chip alternative, but many crackers contain added sugars to boost their flavor. Sweetened varieties, like graham crackers or flavored cracker options, are high in sugar content. Some savory crackers also contain surprising amounts of sugar.
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This article was produced on Health Makes You.