{"id":32603,"date":"2025-05-06T11:50:44","date_gmt":"2025-05-06T06:20:44","guid":{"rendered":"http:\/\/www.1mg.com\/articles\/?p=32603"},"modified":"2025-05-06T11:55:28","modified_gmt":"2025-05-06T06:25:28","slug":"11-hidden-sources-sugar-aware","status":"publish","type":"post","link":"https:\/\/www.1mg.com\/articles\/11-hidden-sources-sugar-aware\/","title":{"rendered":"11 Hidden Sources Of Sugar You Should Be Aware Of!"},"content":{"rendered":"

<\/p>\n

Cutting sugar is key to fighting obesity\u2014but it\u2019s hiding where you least expect it. A 2015 study[1] found that added sugars spike blood pressure and diabetes risk. Even if you skip desserts, sugar sneaks in through everyday foods. The American Heart Association (AHA) recommends that women limit their added sugar intake to 6 teaspoons (25 grams) per day, while men should limit their intake to 9 teaspoons (36 grams) per day<\/i>[2]. Let\u2019s expose the culprits:<\/p>\n

A. “Healthy” Snacks That Sabotage Your Diet<\/b><\/p>\n

-Energy bars:<\/b> Don’t assume all energy bars are healthy. Some protein bars are low in sugar, but many (especially chocolate or fruit flavors) pack as much sugar as a candy bar – nearly your whole day’s limit in one snack. Always look for ‘Added Sugars’ on the label[3]. Choose unsweetened nuts or homemade protein bars instead.<\/p>\n

-Flavored yogurt: <\/b>That “healthy” yogurt might be closer to dessert. Flavored versions often contain excessive sugar. Choose plain Greek yogurt and add fresh berries for natural sweetness.<\/p>\n

-Flavored popcorns:<\/b> What seems like a savory snack often comes with sweet surprises. Many flavored popcorns are coated with sugar or syrups. Air-popped popcorn with light seasoning is a smarter choice.<\/p>\n

-Granola and muesli<\/b>: These breakfast staples frequently hide significant amounts of added sugar, up to 12 g per serving[4]. Always examine nutrition labels carefully before purchasing.<\/p>\n

-Organic honey<\/b>: While natural, honey is still essentially sugar. Your body processes it much like table sugar, despite its minimal nutrient content. Use sparingly if at all.<\/p>\n

B<\/b>. Savory Foods Surprisingly High in Sugar<\/b><\/p>\n

-Ketchup: <\/b>It contains 4g of sugar per tablespoon[5]. Mustard or fresh salsa makes a healthier alternative.<\/p>\n

-Packaged snacks: <\/b>Packaged snacks – including chips, crackers, and instant noodles – often use added sugar to enhance flavor, even when they taste salty.<\/p>\n

-Commercial breads: <\/b>Many commercial breads contain high-fructose corn syrup. Look for whole-grain options with no added sugars.<\/p>\n

C. Sugary Drinks in Disguise<\/b><\/p>\n

-Malted beverages<\/b> and health drinks<\/b>: Sugar adds flavor and energy, but we don’t need it. Too much causes weight gain and health issues. Even ‘healthy’ malted drinks hide loads of sugar[6].<\/p>\n

-Alcoholic drinks<\/b>: Many alcoholic drinks – particularly cocktails and dessert wines – pack surprising amounts of sugar. Dry wines or spirits with soda water are better choices.<\/p>\n

-Canned juices: <\/b>While convenient, canned and bottled juices often lack fiber and have added sugar. Whole fruits provide more nutrients and less sugar impact.<\/p>\n

How to Spot Hidden Sugar on Labels<\/b><\/p>\n

Sugar goes by many names in ingredient lists. Watch for:<\/p>\n

-Dextrose<\/b><\/p>\n

-Maltitol<\/b><\/p>\n

-Corn syrup<\/b><\/p>\n

-Agave nectar<\/b><\/p>\n

-Molasses<\/b><\/p>\n

-Fructose<\/b><\/p>\n

-Sucralose<\/b><\/p>\n

-Inverted sugar syrup<\/b><\/p>\n

Always check the nutrition facts panel for total sugar content per serving.<\/p>\n

-Check ingredient lists<\/b> \u2013 Sugar can appear under many different names.<\/p>\n

–Prioritize whole foods<\/b> \u2013 Less processed options typically contain less added sugar.<\/p>\n

–Explore natural alternatives<\/b> \u2013 Use spices or dark chocolate for sweetness without refined sugar.<\/p>\n

Need help managing sugar cravings?<\/b> Explore our weight management solutions <\/a>for science-backed support.<\/p>\n

(The article is written by Dr. Lipika Khurana, Deputy Manager, Diagnostic Content ,<\/a> and reviewed by Dr. Sakshi Jain, Senior Manager, Clinical Health & Content<\/a>)<\/em><\/strong><\/p>\n

Recommended Reads:<\/strong><\/p>\n

7 Healthy Ways To Eliminate Refined Sugar From Your Daily Diet<\/strong><\/a><\/p>\n

10 Reasons Why You Should Quit Sugar<\/strong><\/a><\/p>\n

References: <\/b><\/p>\n

1. He FJ, MacGregor GA. Salt and sugar: their effects on blood pressure. Pflugers Arch. 2015 Mar;467(3):577-86. doi: 10.1007\/s00424-014-1677-x. Epub 2014 Dec 30. PMID: 25547872. [Accessed 02 May 2025]. Available from: https:\/\/pubmed.ncbi.nlm.nih.gov\/25547872\/<\/a><\/p>\n

2.How Much Sugar Is Too Much? [Internet]. Dallas, Texas: American Heart Association; 23 Sep. 2024 [Accessed 02 May 2025]. Available from: https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/sugar\/how-much-sugar-is-too-much<\/a><\/p>\n

3. 20G PROTEIN SHAKE, MUNCHIES, MUNCHIES [Internet].U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. [Accessed 02 May 2025]. Available from:https:\/\/fdc.nal.usda.gov\/food-details\/2509060\/nutrients<\/a><\/p>\n

4.How much sugar are you really eating? [Internet]. Brattleboro (VT): True North Granola; [Accessed 02 May 2025]. Available from:  https:\/\/truenorthgranola.com\/blog\/how-much-sugar-in-granola\/<\/a><\/p>\n

5.Breaking up with sugar? [Internet]. Toronto (ON): Good Food For Good; [Accessed 02 May 2025]. Available from:https:\/\/goodfoodforgood.ca\/pages\/breaking-up-with-sugar?srsltid=AfmBOoqIkEOAlrKuHxTVG3VXoC8102Nd3o9THTiFx-WhaxZCxT73sFZH<\/a><\/p>\n

6.Consumer Voice. Health Drinks: Is your milk richer for it? [Internet]. New Delhi: Ministry of Consumer Affairs; 2017 Oct [Accessed 02 May 2025]. Available from: https:\/\/consumeraffairs.nic.in\/sites\/default\/files\/file-uploads\/ctocpas\/HealthDrinks.pdf<\/a><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

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