A diet high in sugars can cause weight gain, contribute to heart disease and diabetes, wreak havoc on teeth by providing food for bacteria that damage the tooth enamel with acid. Learn to identify hidden sugars in your diet so you can make more informed choices about the foods you eat.

Foods to Avoid

Sugar is generally considered to be a bad thing, and it certainly can be the effects of added sugar. However, it’s important to know what foods contain hidden sugars so that you can avoid them and keep your health in check. This is especially true for people with diabetes or pre-diabetes, as eating too much sugar can lead to a host of problems including weight gain and a higher risk of developing type 2 diabetes, high blood pressure, heart disease, fatty liver, and tooth decay (cavities).

It’s fairly easy to avoid obvious sources of added sugar like candy, cookies, cakes, and soda. But it’s not so easy to avoid hidden sugar, which can be found in many different foods that may not seem sweet at all. This includes foods such as ketchup, pasta sauce, and granola bars.

These foods and drinks typically contain high levels of added sugars, often in the form of fructose or corn syrup. These added sugars add calories without any other nutritional value, and can be very difficult for diabetics and prediabetics to limit.

Many people don’t realize just how much hidden sugar they consume. The average person eats about 66 pounds of added sugar each year. This amount is more than twice the recommended daily allowance for women and nearly triple the recommendation for men.

The most common place to find these sugars is in packaged and processed foods. Added sugars are often added to these products in order to preserve freshness and enhance flavor. In addition, these foods can be loaded with other unhealthy ingredients such as sodium and saturated fats.

One of the best ways to find hidden sugar in your diet is by reading the nutrition facts and ingredient list on food packages. These labels are typically located on the back or side of the product packaging. Look for the words “sugars” or “added sugars” in the nutritional information section, and make sure to read the entire list of ingredients as well.

You should also be wary of foods that claim to be healthy, such as granola or yogurt. These products are often sweetened with added sugars to appeal to consumers and promote their brand as a healthy option.

Another way to find hidden sugar in your diet is by looking for the term “high-fructose corn syrup” on the ingredient list. This is a type of sugar that has been modified, and can be just as harmful as regular sugar.

Foods to Eat

When it comes to sugar, not all foods are created equal. While naturally occurring sugars like those found in fruit and dairy are okay, processed sugars should be avoided when possible. A high-sugar diet can contribute to weight gain and increase your risk for heart disease, diabetes and poor oral health. By understanding where hidden sugars are in your diet and how to avoid them, you can eat well while still meeting your nutrient needs.

Added sugars are often present in processed and packaged foods that you may not think of as sweet, such as salad dressings, sauces and canned fruits. Adding these to your diet can easily add up without you realizing it. Many condiments like ketchup, barbecue sauce and sweet pickle relish contain large amounts of added sugar as well. Other hidden sources of sugar include energy drinks, flavored yogurts and protein bars, which are usually loaded with extra sweeteners.

The best way to avoid hidden sugars is by reading labels. While it can be difficult to decipher the ingredient list when it comes to these products, keeping an eye out for words such as sucrose, corn syrup, dextrose, maltodextrin, molasses and rice syrup is helpful. It is also important to note that even some low-fat foods may have added sugars in order to improve their taste and texture.

Try to eat whole foods, including healthy proteins such as poultry and fish, nuts and seeds, beans and legumes. Choose vegetables, berries and other fruits with lower levels of naturally occurring sugar. Replace sugary beverages with water or a flavored carbonated beverage without added sugar. Avoid dried fruit, which has more added sugar than its fresh counterparts. Try flavoring plain yogurt with a few slices of your favorite fruit instead of purchasing flavored yogurt that is high in added sugar.

When shopping, keep an eye out for a new nutrition label that will be introduced soon, which will indicate how much sugar has been added to the food during processing. It is important to read labels, especially on pre-packaged foods, and to look for lower amounts of added sugars.

You can also reduce your added sugars by looking for options that are labelled as “low or no added sugar.” You can find these in the frozen and refrigerated sections of stores. When eating out or ordering takeaway, watch out for dishes that may have a lot of hidden sugar, such as sweet and sour meals, sweet chilli dishes, stir-in sauces and curry sauces. Try to stick with meals that are low in added sugar and add flavor with fresh ingredients. You can also use a variety of healthy condiments, such as ketchup, hot chili sauce and hoisin and teriyaki sauces, to give your meal a kick without the extra added sugar.

Foods to Add

You’ll probably be surprised to find out how many “healthy” foods actually have a lot of hidden sugar. While it’s easy to see how much sugar is in candy, cakes and soda, the sweet stuff can also be hiding in unexpected places such as condiments. Ketchup, teriyaki sauce, barbecue sauce and even salad dressing contain large amounts of sugar. The good news is that many condiments can be avoided altogether if you keep an eye on the ingredients list. Most brands will have the ingredients listed in order by weight, so if you’re seeing sugar at the top of the list, it’s best to steer clear.

It’s also important to know what to look for when reading the Nutrition Facts panel. The new labels will include a line for added sugars, which makes it easier to compare products and determine how much you’re getting. Since there are four calories in every gram of sugar, it’s a good idea to go for lower-sugar options if possible.

Natural sugars, which are found in fruits, whole grains and dairy, should make up the majority of your diet. But the other type of sugar – that which is added during processing or preparation – can have a negative impact on your health. The American Heart Association recommends limiting your daily intake of added sugar to 25 grams (about six teaspoons) per day for women and 36 grams (nine teaspoons) for men.

In addition to avoiding sugary beverages and processed desserts, there are several things you can do to help reduce the amount of hidden sugar in your diet. When buying canned fruits and vegetables, stick to the unsweetened varieties. If you can’t find the unsugared variety, look for a brand that uses fruit juice from concentrate rather than pureed sugar.

Another way to cut down on hidden sugar is to keep your snacking under control. Try not to leave snacks out on the counter, desk at work or coffee table where they’re easily accessible. This will limit your chances of grabbing them when you’re in a hurry.

If you need a snack, opt for healthier options such as yogurt with berries or an apple and cheese. Keep in mind that some low-fat yogurts actually contain a lot of hidden sugar, so read the Nutrition Facts panel carefully before making your purchase.

Another good trick is to learn the names of some of the most common aliases for sugar. This will help you identify hidden sugar in the ingredient lists of your favorite foods. Some of these aliases include brown sugar, dextrose, fructose, honey, maltodextrin, maple syrup, molasses, rice syrup and cane sugar.