Some hidden sources of sugar to watch out for

Here are some hidden sources of sugar to watch out for:

Condiments and Sauces

Ketchup, barbecue sauce, teriyaki sauce, salad dressings and other condiments often contain a surprising amount of added sugar. Just 2 tablespoons of barbecue sauce can have around 9 grams of sugar (over 2 teaspoons).

Yogurt

Many flavored yogurts are loaded with added sugars. A single cup of low-fat yogurt can contain over 45 grams of sugar, which is more than the daily limit for men and women. Look for plain, unsweetened yogurt and add your own fruit for flavor.

Cereal

Even seemingly healthy cereals can be high in added sugars. Check the nutrition label and aim for cereals with 10-12 grams or less of sugar per serving. Granola and granola bars are also common culprits.

Bread

Many breads, even whole grain varieties, contain added sugars. Check the ingredients list for sugar, syrup, or words ending in “ose” which indicate added sugars.

Beverages

Sugary drinks like soda, fruit drinks, sports drinks and sweetened coffee/tea beverages are major sources of added sugar in the American diet. Stick to water, unsweetened tea and coffee, and milk.

Dried Fruit

While dried fruit provides fiber and nutrients, it also concentrates the natural sugars. Portion control is key when eating dried fruit as a snack.

Other hidden sugar sources include canned fruits, flavored nuts, protein bars, instant oatmeal packets, and frozen meals. Reading nutrition labels carefully is key to identifying and limiting added sugars in your diet. Aim to get your sugars from whole fruits, vegetables and dairy rather than processed foods whenever possible.