Your yogurt, granola, and protein bars might be sneaking in as much sugar as candy. Here's how to spot the 60+ names for hidden sugars.
That "healthy" yogurt you're eating for breakfast? It might have more sugar than a glazed donut. Food manufacturers have gotten clever at hiding sugar under dozens of different names, making it nearly impossible to know how much you're really consuming.
Here's what you need to know about finding hidden sugars and making truly healthier choices.
Up to 20g of sugar per serving — equivalent to 5 teaspoons. Even "low-fat" versions load up on sugar to compensate for taste.
12-15g per bar — marketed as health food but often just candy bars in disguise with added oats.
40-50g per bottle — concentrated fruit juices mean you're drinking the sugar of 6-8 pieces of fruit without the fiber.
8-12g per half cup — you'd never add 3 teaspoons of sugar to your pasta, but that's what's in many jarred sauces.
Food manufacturers list these instead of "sugar" to make products seem healthier. If you see multiple of these in the first few ingredients, run:
Syrups
-ose Endings
Sneaky Names
Look for "Total Sugars" and "Added Sugars." Aim for less than 5g of added sugar per serving for most foods.
Ingredients are listed by weight. If any form of sugar appears in the first 3 ingredients, it's a sugar bomb. Watch for multiple sugar types—manufacturers split them up to push them lower on the list.
4 grams of sugar = 1 teaspoon. A product with 20g of sugar contains 5 teaspoons. Would you eat 5 spoonfuls of sugar?
Instead of flavored yogurt: Buy plain Greek yogurt and add fresh berries
Instead of granola bars: Make your own with oats, nuts, and dates
Instead of bottled smoothies: Blend your own with whole fruit and veggies
Instead of sweet pasta sauce: Choose brands with less than 5g sugar or make your own
The FDA recommends limiting added sugars to less than 50g per day (ideally closer to 25g). One "healthy" yogurt and a granola bar can put you over that limit before lunch. Read labels, know the names, and choose real food over processed products whenever possible.
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