Do you think that confectionery and pastries are the only places where sugar comes from? Change your mind. There is a lot of added sugar in many meals that don’t even taste sweet, such ketchup, spaghetti sauce, and cereal. This can make it very easy to go over the daily limit without ever knowing it.
Let’s look at 17 odd meals and drinks that could be discreetly raising your sugar levels.
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Why Sugar That Isn’t Visible Is Bad
Eating too much added sugar can lead to major health problems, not merely weight gain. These include:
- Being overweight
- Heart problems
- Diabetes type 2
- Some cancers
Some items that say “low-fat” or “light” on the label can have more sugar than their usual versions. The American Heart Association (AHA) says:
- Women should try not to eat more than 6 teaspoons (25 g) of added sugar a day.
- Men should not eat more than 9 tablespoons (37.5 g).
Let’s find out where sugar is hidden in your diet every day.
1. Yoghurt with less fat
People often say that yoghurt is a healthy snack, however low-fat kinds usually have more sugar to make up for the lack of flavour.
One cup can have more than 45 grammes of sugar (11 teaspoons!), which is already more than the daily allowance.
Tip: Get plain yoghurt and add your own fruit to make it sweet.
2. Sauce for Barbecue (BBQ)
Just 2 tablespoons can have 9 grammes of sugar, which is a third of its weight.
Tip: Look at the label and use it sparingly.
3. Ketchup
A single tablespoon contains over a teaspoon of sugar. Use minimal amounts or switch to fresh tomato salsa instead.
4. Juice from fruit
Natural sugars are present in all juices, including 100% juice. Sweetened juices, on the other hand, are just soda in disguise.
Fruit juices with added sugar might be just as bad for you as soft drinks.
👉 Advice: Only eat whole fruit or juice that isn’t sweet.
5. Sauce for Spaghetti
Tomatoes have inherent sugar, however a lot of sauces add extra sugar.
👉 Tip: Buy or make brands that don’t have any extra sugar.
6. Drinks for sports
A 20-ounce bottle may hold 32.5 grammes of sugar, which is 9 teaspoons.
Best for serious athletes, not people who just go to the gym once in a while.
Tip: Water is the greatest way for most individuals to stay hydrated.
7. Milk with chocolate
It has a lot of calcium and protein, but it also has 12 grammes of added sugar per cup.
Tip: Choose plain milk and add a little cocoa that isn’t sweet.
8. Granola
It is sold as a health food, yet a 100g serving can have up to 7 teaspoons of sugar.
Tip: You can make your own with oats, nuts, and seeds.
9. Coffee with flavour
A large flavoured latte can have as much sugar as a dessert—45 grammes, or 11 teaspoons.
👉 Don’t use syrups; just have regular coffee with a little milk.
10. Tea with ice
A lot of store-bought versions have 35 grammes of sugar per serving, which is about the same as soda.
👉 Tip: Make your own iced tea without sugar at home.
11. Bars with protein
Even though they look “healthy,” a lot of them have 20 grammes of added sugar, which is about the same as a candy bar.
Tip: Choose snacks that are high in protein and low in sugar, like yoghurt, almonds, or eggs.
12. Soup that is already made
Dextrose, maltose, or high-fructose corn syrup are some of the additional sugars that can be found in store-bought soups.
Tip: Always read the labels, or better yet, prepare soup at home.
13. Cereal for breakfast
A tiny 34g portion of some cereals hides 12 grammes of sugar.
Tip: Pick cereals that are high in fibre and low in sugar, or make eggs for a protein-rich breakfast.
14. Bars of cereal
Easy to use, but typically “candy bars in disguise” with no fibre or protein. If you have to, choose ones with natural ingredients and little sugar.
15. Fruit in a can
A lot of the time, they are kept in syrup, which removes the fibre and adds sugar.
Tip: Pick fresh fruit or canned fruit in 100% juice instead of syrup.
16. Baked Beans in a Can
There are around 5 teaspoons of sugar in one cup.
👉 Advice: Choose kinds with less sugar.
17. Smoothies that are already made
Smoothies you make at home can be good for you, but store-bought ones might have more than 50 grammes of sugar in one serving.
Tip: Make your own using full fruit and no extra sugars.
The Bottom Line
Sugar is tricky. It hides in things we don’t realise are sweet, including sauces and cereals. Eating a lot of sugar every day can be bad for your health in the long run, even if it’s only a little bit.
Best advice: Cook more meals at home, read labels carefully, and be aware of how big your portions are.
✉️ Which food on this list shocked you the most? Leave a comment below and tell us what you think!
Read more:
Health Risks of Sugar
👉 Link to CDC or WHO: Centers for Disease Control and Prevention – Added Sugars
Daily Sugar Limits (AHA)
👉 American Heart Association – How Much Sugar Is Too Much?
Low-Fat Yogurt & Hidden Sugars
👉 Harvard School of Public Health – The Nutrition Source: Yogurt
Fruit Juice vs Whole Fruit
👉 Harvard T.H. Chan School of Public Health – Fruit Juice and Health
Sports Drinks
👉 Mayo Clinic – Sports Drinks: Necessary or Not?
