17 ‘Healthy’ Foods With More Sugar Than a Donut
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Understanding which foods are truly healthy can be tricky, especially when it comes to sugar content. Many products marketed as nutritious or wholesome snacks actually contain more sugar than a standard glazed donut, which typically has about 10-12 grams of sugar. Here are 17 foods often perceived as healthy but might pack more of a sugary punch than you’d expect. This highlights the importance of reading labels and being aware of nutritional content.
Flavored Yogurt
While yogurt is praised for its probiotics and calcium, flavored varieties often come loaded with added sugars. A single serving can contain up to 19 grams of sugar, surpassing the sweetness of a donut. Opting for plain Greek yogurt and adding fresh fruit can be a healthier, lower-sugar alternative.
Granola Bars
Marketed as the perfect on-the-go snack, many granola bars are closer to candy bars in their sugar content, with some containing up to 25 grams of sugar per bar. The combination of sugars, syrups, and chocolate chips contributes to their high sugar level. Choosing bars with whole grains and minimal added sugars, or making homemade versions, can be better options.
Bottled Smoothies
Despite their health halo, many store-bought smoothies are high in sugars, sometimes offering as much as 40 grams per bottle. The sugar comes from both the natural sugars in fruit and added sweeteners. Making smoothies at home allows for better control over the ingredients and sugar content.
Breakfast Cereals
Even those promoted as whole grain or fiber-rich can be deceptive, with sugar contents reaching up to 20 grams per serving. Cereals often use sugar to enhance flavor, especially those targeted at children. Opt for unsweetened cereals and add natural sweetness with fruit if needed.
Instant Oatmeal Flavors
Convenient for a quick breakfast, flavored instant oatmeal packets can contain up to 15 grams of sugar per serving. These added sugars can quickly turn a healthy breakfast into a sugary start to the day. Preparing plain oatmeal with fresh fruit or a drizzle of honey can be a healthier, less sugary choice.
Sports Drinks
Intended to replenish fluids and electrolytes, sports drinks can also include a high sugar content, with some bottles containing up to 34 grams of sugar. While useful for athletes needing quick energy replenishment, they’re not necessary for most casual exercisers. Water or coconut water are better hydration choices for most people.
Pre-made Salad Dressings
Salad dressings, especially low-fat or flavored varieties, can add unexpected sugar to otherwise healthy salads, with some dressings containing up to 7 grams of sugar per tablespoon. Making dressings at home with olive oil, vinegar, or lemon juice can provide flavor without the added sugars.
Fruit Canned in Syrup
Canned fruits may seem like a convenient way to get your servings of fruit, but those packed in syrup can contain as much as 32 grams of sugar per serving. Opting for fruit canned in water or natural juice can significantly reduce sugar intake.
Energy Drinks
Marketed for their stamina-boosting effects, energy drinks can have upwards of 27 grams of sugar per can. The combination of sugar and caffeine may provide a temporary energy spike, but it often leads to a crash later. Staying hydrated with water and getting adequate sleep are healthier ways to boost energy.
Vitamin-Enhanced Waters
While they sound nutritious, these beverages can be laden with sugar, sometimes containing up to 31 grams per bottle. The vitamins offered can usually be obtained through a balanced diet or supplements without the added sugar. Drinking plain water or infused water with slices of fruits can be a refreshing and sugar-free alternative.
Store-Bought Muffins
Perceived as a better breakfast choice than donuts, store-bought muffins can contain up to 40 grams of sugar each, making them far sweeter. Baking muffins at home allows for ingredient control, reducing sugar and incorporating whole grains and fruits for a truly healthier option.
Iced Tea
Iced tea can be a refreshing beverage, but many bottled versions are high in sugar, sometimes containing up to 36 grams per bottle. Brewing tea at home and adding a small amount of a natural sweetener, or enjoying it unsweetened, can avoid unnecessary sugars.
Protein Bars
Despite their healthy, muscle-building image, some protein bars are packed with sugar, with certain bars containing up to 20 grams. Reading labels carefully and choosing bars with low sugar content and natural ingredients is key to finding a truly healthy option.
Dried Fruit
Dried fruit can be a concentrated source of nutrients but also of sugar, with some varieties like sweetened cranberries containing up to 29 grams of sugar per serving. Opting for fresh fruit or unsweetened dried varieties can offer the benefits without the sugar overload.
Tomato Sauce
Tomato sauce is a staple in many pantries, but some brands add sugar to counteract acidity, leading to as much as 11 grams of sugar per serving. Choosing sauces with no added sugar or making homemade sauce can significantly cut down on sugar intake.
Non-Dairy Milks
Flavored non-dairy milks, such as vanilla almond milk, can contain up to 16 grams of sugar per cup. Selecting unsweetened versions of these milks can avoid the added sugars while still enjoying their creamy texture.
Meal Replacement Shakes
Designed for convenience, many meal replacement shakes are surprisingly high in sugar, with some containing over 20 grams per serving. Looking for low-sugar, high-protein options or making your own shakes with whole food ingredients can provide nourishment without the sugar spike.
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