Nutrition
•
August 23, 2023
10 "Healthy" Foods That Are Secretly High in Sugar
Surprising culprits in your pantry and smarter swaps.
Lisa Chen, RD
Registered Dietitian
The Sugar Trap
The average American consumes 17 teaspoons of added sugar daily (CDC) - much of it hidden in foods marketed as "natural" or "wholesome".
Did You Know?
Many "low-fat" products replace fat with sugar. A single low-fat yogurt can contain more sugar than a glazed donut.
Top Offenders & Swaps
1. Flavored Yogurt
Sugar Bomb: 24g per 6oz cup (≈6 cubes)
Swap: Plain Greek yogurt + fresh berries + dash of honey (≈8g total)
2. Granola
Sugar Bomb: 12g per 1/4 cup
Swap: Homemade mix with oats, nuts, and unsweetened coconut (≈1g)
3. Acai Packets
Sugar Bomb: 22g per 100g serving
Swap: Frozen unsweetened acai + banana for natural sweetness
Sugar Label Decoder
| Term | What It Really Means |
|---|---|
| "No added sugar" | May still contain fruit concentrates |
| "Organic cane sugar" | Still sugar (just less processed) |
| "Light" | Often means "more sugar added" |
Shopping Tips
Label Tricks
- Check serving sizes (many list unrealistically small portions)
- Look for "sugar" in the first 3 ingredients
Smart Swaps
- Choose whole fruit over dried fruit
- Opt for nut butters with just nuts + salt
