surprising sources of hidden sugar

SURPRISING SOURCES OF HIDDEN SUGAR

Granola Bars

Check granola bar labels for ingredients like corn syrup, brown sugar, honey, brown sugar

syrup, dextrose, and fructose. Some have a yogurt or chocolate coating, or chocolate chips,

which can ramp up the sugars fast -- anywhere from 8 to 12 grams per serving. Instead of

eating a 1-ounce granola bar, switch to 1 ounce of granola (about 1/3 cup) and the sugar

lowers to about 5 grams.

Yogurt

Yogurt is full of healthy calcium and protein, but even low-fat flavored yogurt can have 17 to

33 grams pf sugar per 8-ounce serving -- that’s about as much as 2 scoops (1 cup) of

chocolate ice cream. When shopping, look for ones that are lower in sugar. Or, buy it plain

and toss in the fruit of your choice.

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Instant Oatmeal

Oatmeal has a good rep for being full of healthy fiber, but many fruit-flavored

instant ones have between 10 and 15 grams of sugar per packet. “Reduced

sugar” varieties can have closer to 5 or 6 grams per packet. Better yet, add apple

slices to plain instant oatmeal. It has less than 1 gram of sugar in a packet.

Salad Dressing

Sweet dressings, such as raspberry vinaigrette, French, and Catalina, have the

most sugar-- about 5 to 7 grams of sugar in a 2-tablespoon serving. So watch

how much you pour on. A lower-sugar option is a light homemade vinegar and

oil dressing. It will have only about 1 gram of sugar in the same amount.

Breakfast Cereals

Yes, we all know fruity kids’ cereals are high in sugar, but even healthier-

sounding ones sneak it in. Many popular oat, corn and bran cereals have 10-20

grams or more per cup. No matter what the front of the box promises, read the

ingredients label to be sure of what you’re getting.


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Energy Drinks

Most of those drinks that say they’ll give you a lift have tons of sugar along

with caffeine. Some energy drinks have about 25 grams per 8-ounce serving.

How about having some cool water instead? Sometimes being dehydrated can

make you feel tired.


Packaged Fruits

Mandarin oranges in light syrup have about 39 grams of sugar per 1-

cup serving. You can minimize the sugar somewhat by draining the

cup -- that gets you to about 15.5 grams. Better yet, just have fresh

fruit. Coleslaw

That’s the “healthy” side dish at the fast-food restaurant, isn’t it? Think again.

One regular-size side of coleslaw from many popular fast-food places will cost

you about 15 grams in sugar. You can learn what goes into some of your

favorite restaurant offerings by looking it up online on their website. If you're craving

coleslaw, you can always make a low-sugar version at home.


Coleslaw

That’s the “healthy” side dish at the fast-food restaurant, isn’t it? Think again.

One regular-size side of coleslaw from many popular fast-food places will cost

you about 15 grams in sugar. You can learn what goes into some of your

favorite restaurant offerings by looking it up online on their website. If you're

craving coleslaw, you can always make a low-sugar version at home.


Tea

You’re wary of the added calories and sugar in juices, so you’ve switched to

tea. Uh-oh. Many popular teas have a surprising amount of sugar. The leading

brands of lemon-flavored iced tea, for example, all have about 32 grams of

sugar per bottle. A cup of apple juice has 24 grams. You can control sugar if

you brew your own tea instead. Also, some flavored waters aren’t high in sugar

-- check labels, though.



Dried Fruit

With all the water taken out, dried fruit has way more sugar by volume than

fresh fruits. A small box of raisins -- .5 ounces -- has more than 25 grams of

sugar. Instead, you could eat a cup of grapes for 15 grams of sugar.



Ketchup

At about 4 grams per tablespoon, ketchup on your burger can give you a minor

sugar boost. That's not as much as some other foods on this list, but if you’re

trying to cut back on sugar, switch to regular yellow mustard -- it gives you less

than 1 gram of sugar per tablespoon.



surprising sources of hidden sugar

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