These 7 Foods Contain More Sugar Than You Think

By now, most of us know that if we pick up a bottle of fruit juice at the store, chances are we’re drinking it more for its sweet, sugary taste than for our health. One eight-ounce glass of “100 percent” grape juice can pack in as many as 36 grams of sugar, after all. Considering that The American Heart Association (AHA) recommends that men eat no more than 38 grams of sugar a day and women 25 grams, it’s clear that every choice matters when it comes to monitoring our sugar intakes.

From pre-packaged dry fruits to our favorite childhood canned soups, here are foods that contain way more sugar than you’d think.

1. INSTANT OATMEAL

If you’re someone who enjoys a nice, comforting bowl of oatmeal in the morning, fear not: plain rolled oats contain a slew of health benefits. They are high in fiber, rich in antioxidants and can even improve blood sugar control. It’s just those flavored instant oatmeal packets that you have to look out for, as many of them contain a lot of added sugar.

2. CEREALS

You probably know to steer clear of chocolatey cereals, most artificially flavored and rainbow cereals or cereals that are approximately 50 percent marshmallow. However, even some of the cereals that are marketed as “healthy”, such as Raisin Bran, contain up to 19 grams of sugar per cup.

3. BARBECUE SAUCE

If you’re someone who likes to break out the barbecue sauce to marinate, baste or dip your favorite foods come summertime, just be aware that one tablespoon of the sauce can pack in as many as 12.5 grams of added sugar.

4. DRIED FRUITS

If you have a hankering for a snack, you might think that grabbing a handful of dried fruit is a wholesome way to tide you over until your next meal. Just be aware that fruit, in general, contains significant amounts of sugar, and when you dehydrate fruit, those sugars are concentrated in a much smaller, more compact bite.

One ounce of dried fruit can provide a whopping 17 grams of sugar, while one medium peach only contains 13 grams and might leave you more satisfied.

5. CANNED SOUPS

There’s nothing more comforting when you’re sick than tucking into a cozy bowl of your favorite childhood soup—but many varieties, even the savory ones, often contain a significant amount of sugar and sodium.

For instance, one variety of Campbell’s tomato soup contains 20 grams of sugar. That’s the same amount as two doughnuts.

6. MANY YOGURTS (ESPECIALLY LOW-FAT AND FLAVORED VARIETIES)

These days, there’s a yogurt out there for everyone, no matter your dietary preferences. But whether you enjoy a silky almond-based variety, or a thick, Greek-style coconut base, try to buy an unsweetened, unflavored variety if you’re watching your sugar intake.

One small container of Forager’s Organic Cashewgurt in the vanilla flavor provides 12 grams of sugar, while a small container of their unsweetened plain variety only has 1 gram of sugar.

7. SPORTS DRINKS

Gatorade, Vitaminwater and Powerade are all drinks that promise to replenish your sodium and glucose levels after a long, hard sweat session. However, many sports drinks contain anywhere from 30 to 34 grams of sugar per bottle, which is more than many commercial candy bars.