Healthy Buyers, Beware: 8 Seemingly Healthy Foods With Sneaky Added Sugar

Updated on 2/3/2017 at 6:10 AM

POPSUGAR Photography | Lizzie Fuhr

Healthy eating can be hard sometimes — especially when you think you're making a good choice but there are sneaky hidden sugars in your food! Some common culprits are ones that you might not even expect, even in savory foods like pasta sauce and bread!

Lori Zanini, RD, CDE, and creator of the 7-day diabetes meal plan, is an expert at spotting added sugar anywhere, especially at the grocery store. She's identified the key perpetrators in your cabinet and the supermarket — keep an eye on those labels!

Peanut Butter

"All peanut butters should have one ingredient — peanuts."

Green Tea

"This one can be so tricky," she said. "We all feel good about ourselves for buying green tea. Again, it should only have one ingredient — green tea." But often, that's not the case. This is another instance in which checking labels is key. "Watch out for brands that have 'chicory' as an ingredient, because this is a natural sweetener. Additionally, if you are buying brands of green tea that are already prepared, there is also a high likelihood that it has some type of sugar or sugar substitute added, so be sure to check labels again for two words . . . green tea."

Greek Yogurt

Lori warned, "There may be a reason your favorite Greek yogurt tastes like dessert — some of the flavored versions can have up to four to five teaspoons of added sugar. Choose plain and add your own flavor with berries, cinnamon, and your favorite nuts."

Coffee Drinks Made With Plant-Based Milk

"I love that so many coffee shops are now offering soy, almond, and coconut milks. However, be sure to ask your local coffee shop which type they use and whether or not it is unsweetened." An example of these milks that are presweetened: Starbucks.

Protein Bars and Granola Bars

"Both of these have health halos," meaning we assume they're healthier than they actually are. "They are very common snacks throughout the day. No matter how many health claims there are on the front of the packaging (which is usually where most of the marketing occurs), always turn it over to the ingredient list — that's where they can't mislead you. It's challenging to find bars that don't have any sugar, but keep it to four grams or fewer and you are making a great choice."

Dried Fruit

"Dried fruit is a great addition to any healthy trail mix, but be sure to check that it is free of added sugar," said Lori. "Types of dried fruit that are often sweetened: cranberries, blueberries, mango, and apples. So again, check labels and make sure there is only one ingredient."

Whole Wheat Bread

Another culprit of the "health halo" is whole wheat bread. "All whole wheat breads are going to contain healthy complex carbohydrates, but it's important to monitor the type and amount of sugar added. Again, try to make sure each slice is under four grams of sugar. I personally love the Ezekiel brand of whole wheat bread."

Marinara

"All marinara sauces are definitely not created equally," said Lori. "Some have tons of sugar and salt added." Best way to know? "Check the ingredient list to make sure there isn't any added sugar." When in doubt, "You can always grab a can of crushed tomatoes, add your own Italian seasoning, and create a quick marinara yourself." [Editor's note: Trader Joe's has some great sugar-free options that are super delicious!]