If you’ve decided to cut back on sugar, you need to be aware that there are more foods with added sugar than you might think. Grocery shopping probably takes me longer than most because I never put a new product in my cart without reading the ingredient label. I want to see exactly what I’m going to be putting in my body and putting in my family’s bodies.
When I’m looking for added sugar, I look for any of the words that can mean sugar. Some of these are: cane sugar, evaporated cane juice, honey, maple syrup, agave nectar, molasses, fructose, lactose, maltose, malt syrup, and, of course, high fructose corn syrup.
Please don’t misconstrue this post. I’m not saying you shouldn’t eat any foods that have added sugar. I’m definitely not condemning every food product on this list. This post is all about awareness.
Sugar. is. everywhere. Even if you are consciously cutting back on sugar by not adding sweetener to your coffee and avoiding desserts, you still might be consuming more sugar than you think because it’s added to so many things.
If you are aware of which foods have added sugar, you can make an informed choice about how much you’re going to allow for yourself and your family. If you allow yourself to have added sugar in everything, it can add up fast and you’re most likely eating much more than you think. Instead, think about what has added sugar and limit it where you can.
For example, if I know we’re going to be eating something with barbecue sauce for dinner one night, I’ll make sure that’s the only night we have a sauce with added sugar. (Except this month. This month I’m not consuming any added sugars as a part of the Happy Healthy Mama Healthy Year Challenge.) It’s all about finding a balance and being aware of the actual amount of sugar you are consuming.
Sugar is bad for us in all forms, but completely avoiding it 100% of the time is unrealistic. By being aware and cutting back on foods with added sugar, we are all doing our health a big favor. In many instances, there are options of the same food without added sugar. Just check labels and get to know which brands have added sugar and which do not.
Sugar is connected to just about every major disease. It’s worth being diligent about keeping the amount you consume in check.
I took a trip to the grocery store recently with the intention of uncovering foods with added sugars. I’m telling you, it’s everywhere! I stuck mostly with foods that are perceived as “healthy” to prove the point that even foods that are marketed as healthy have added sugar. Here’s what I found!
Breakfast Foods
Sugar was all over the prepackaged breakfast foods. Here are a few examples.
Condiments
So many condiments have hidden sugar! Some are obvious, like ketchup, but others, like the spicy mustard pictured below, surprised me.
Only some of the salsas and pestos had added sugar. This is why you need to be a label reader! You can always make your own salsa or pesto and really control the ingredients, as well.
Tomato Products
Tomato products like stewed tomatoes and tomato sauce often have added sugar, but not always. Find the ones that do not to help cut back on your added sugar.
Apple Sauce
There’s a lot of sugar in apple sauce if you get the sweetened kind!
Flavored Yogurt
I’m sure it’s not surprising that flavored yogurt has sugar. You’re better off buying plain and adding a small amount of honey, maple syrup, or chia seed jam.
Soups and Canned Meals
Tomato based soups are the most likely to have added sugar, but always check the label if you’re buying soups from the grocery store.
Nondairy Milks
If it doesn’t say “unsweetened,” it’s got added sugar.
Crackers and Chips
The savory foods are the most surprising to me.
Bread
The cheapest store-bought breads will have high-fructose corn syrup, the more expensive brands have plain sugar. Pick your poison.
Frozen Foods
Frozen foods are convenient but be careful to check for added sugars.
Store-Made Dips
Nut Butters
If you aren’t buying natural nut butters, they most likely have added sugar.
Again, I’m not sharing these to declare you shouldn’t eat any foods with added sugar. Many of these foods have found a spot in my pantry, some occasionally, others more often. It’s all about education and being aware of what foods have added sugar so you aren’t eating every single one of these on a daily basis. That would add up to too much sugar! Read labels, be aware, and find your balance.
Speaking of cutting sugar, my update for the Cut the Sugar Challenge will be coming tomorrow. Once again, I got a day behind this week. That keeps happening! One day I’ll be caught up on life. Maybe.
Do you know someone who might benefit from this article? Please share it! The buttons on the left hand side of the screen are there for easy sharing, so you can email it, share it on Facebook, or save it to Pinterest. Thanks so much! And have a great weekend! 🙂 
I really appreciate your work, unique and useful information. Thanks for sharing valuable content.
I really appreciate you… its great article… i never thought before that how much sugar is used in so many foods.. thanks for your effort
your articel very good and thank you
dewa poker
How it’s possible! Most of the items are used everyday in my kitchen. You really help us Maryea. Thanks a lot.
Thank you so much about that website. I really appreciate you.Going to read more of your writings. I am going to be a father (God willing) but learned much things especially about being good parent. Waiting for new articles. Thank you again 🙂
You’re welcome!
My husband and I are dessert lovers as well. I have been making many of your recipes, and have been super conscious of the “added sugars” in anything that we purchase. So happy to have found your site.
Question…what are your feelings on agave?
Agave has been such a tough one for me. When I first discovered it I was really excited about it (this was years ago) then a bunch of people came out speaking against it, saying it was too processed, etc. I did a lot of research and came to the conclusion that it is an okay sweetener to use in moderation. I like to use it at times because it has a more neutral flavor than honey or maple syrup. I still think it’s better to use than white sugar. But like any sweetener, if you are using it too much it’s not great for your body.
Kathy, I had the same question…And eventually came to the same conclusion as Maryea. We use agave occasionally but not like we used to. We figure if anything tastes good and sweet that we better eat it in moderation!
Great post, Maryea! Just sent it to my parents to check out.
Its crazy to see how many foods are sweetened with sugar these days without me even realizing it!
The saddest part is that the average person just doesn’t realize they are eating as much sugar as they are because it’s in products you’d never think it’d be in!
It is really sickening how many products have sugar in them. I learned that when I did Whole30. Reading labels is definitely the best thing to do to know what you’re really eating.
Yes!!
This is so true! My Mom who is a heart patient is on a low calorie diet. I questioned a number of the foods she was eating and tried explaining to her that all they did was replace the fat with sugar. I told her to discuss with her doctor. She just doesn’t get it. It really disturbs me that the nutritionist and cardiologists are not more explicit about what cardiac patients should be eating. They just assume people know. They would not have health problems if they knew.
Sadly most doctors only take a basic nutrition class in medical school. 🙁
My husband and I recently watched a documentary called “That Sugar Film.” In it, the filmmaker eats a diet of “healthy,” low-fat food with high sugar content. It’s amazing what happened to his body in 60 days! I started doing what you are doing – reading the labels on the food I buy. Granted, we don’t eat too much stuff with sugar but I wanted to get rid of everything that had sugar!
That documentary is on my list to watch!