10 Foods High In Added Sugars To Be Careful Of & 10 Healthier Alternatives
Too Much Sugar Isn't So Sweet
While many of us crave a sweet treat every now and then, you have to be careful about what you put into your body. Many of these delicious goodies, from cakes to pies and donuts, contain lots of added sugar that work against you, even though they might satisfy your temporary craving. That's why moderation is always so important. And to help you on your health journey in cutting back on unhealthy sugars, here are 10 foods high in added sugar to avoid more often and 10 healthier alternatives to try. You still have to watch out how much you eat, but healthier options are always a safer bet!
1. Ketchup
Yes, your favorite condiment to pair with French fries, chicken nuggets, and hash browns is actually loaded with more sugar than you might realize. Though your first thought when you think of ketchup might be tomatoes, it's actually known for being quite high in added sugars thanks to the addition of high-fructose corn syrup. And while we know you're never downing whole bottles, it might be worth switching to reduced-sugar or no sugar options.
2. Cake
Though they always look amazing, sadly, cakes bought at grocery stores and bakeries are likely made with tons of added sugars. While this is what makes them so tasty and irresistible, we have to think of our health. If you consume too much and don't care about moderation, eating too much cake can lead to health problems like obesity, diabetes, and more.
3. White Bread
Surprisingly deceptive, did you know some white breads contain added sugar in them? The next time you're at the grocery store, we highly recommend giving the nutrition label a quick read - you'd be surprised by what you'd find there! Some mass-produced white bread conain added sugars for a multitude of reasons, whether it's for taste or texture. Regardless, if you're watching out for your sugar intake, we suggest swapping to whole-grain options that are better for your health.
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4. Energy Drinks
Energy drinks might give off the impression that they're beneficial to your body by boosting performance and liveliness, but in reality, they're high-in-added-sugar drinks that can lead to many health problems. From heart disease to diabetes, one little can contains huge amounts of added sugars that can lead to these issues. They're also made witth plenty of other unhealthy ingredients that can negatively impact how your body functions.
5. Pasta Sauce
An unassuming food product, pasta sauce that you buy in jars and cans from the grocery store are laden with added sugars to improve taste. While some might assume the sweetness comes from the natural flavors of the tomatoes, they're simply too sweet to be true. We highly suggest reading the nutrition label and ingredients list so you can find out what exactly is going into your tummy; we know they're convenient but put your health first!
6. Donuts
Though these sweet treats might be the perfect companion to your coffee in the morning or afternoon, donuts are sadly not exempt from this list. And when they're covered in glazes, frosting, and toppings, their sugar content only skyrockets. After all, all that sugary goodness you're enjoying is mostly from added sugars that don't do wonders for your body.
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7. Breakfast Cereal
It's sad learning that many nostalgic breakfast cereals that are targeted for children are quite high in added sugars. It's all the favorites, like Froot Loops, Frosted Flakes, and Cinnamon Toast Crunch, that kids love but shouldn't be eating too much. That's because all those added sugars are the primary ingredients! Try opting for healthier breakfast cereals that might not taste as delicious, but provide much more nutrition.
8. Pies
From classic favorites like apple, pumpkin, and pecan pies that are enjoyed at the end of every holiday feast, these baked goods sadly can't be enjoyed too often. From the filling to the crust, these desserts often bought at grocery stores are loaded with many added sugars that make it taste as delicious as they do.
9. Barbecue Sauce
We know nothing completes a perfect summer vacation like a delicious backyard barbecue loaded with everyone's favorites dishes, but keep in mind how much sauce you're using. Unfortunately, barbecue sauce is another perfect example of a condiment deceptively high in added sugars! That's how they get their sweet tang after all! Consider low sugar or no sugar added alternatives if you want to watch your health.
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10. Chocolate Milk
Well, given that chocolate milk doesn't come out of cows as it is, you can only expect that this popular drink is loaded with tons of added sugar to give it that creamy, sweet, chocolatey taste. So no, you can't drink chocolate milk the same way as regular milk - you really have to be careful of moderation if you want to avoid negative health consequences.
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1. Strawberries
Everyone's favorite summer fruit, strawberries are a unique sweet treat that isn't particularly high in natural sugars, but still gives you that satisfying dessert taste you often crave. And thanks to their low sugar count, they can be a safe pick if you're someone with diabetes.
2. Dark Chocolate
While the dark chocolate you buy in grocery stores does contain added sugar, often times, the higher the cocoa percentage, the less there is. If you're someone who absolutely needs to get a chocolate fix in, choosing dark chocolate with high amounts of cocoa is definitely the healthier route to go, especially when it's compared to milk or white chocolate. Just remember to read the labels and see how much added sugar there is if you really want to be careful.
3. Oranges
When you pick the perfect pack of oranges at the grocery store, you're left with an unbelievably sweet and juicy treat that you can enjoy guilt-free. It's a nice bonus that they're loaded with other great sources like vitamin C, potassium, and calcium!
4. Apples
Fruits will become your best friend if you're leaning towards foods sweetened naturally and apples are no exception. One of the most commonly found fruits in markets, you can easily pick up a bunch at any store near you. Crunchy, crisp, and so refreshing, they're a delicious after-dinner snack that have the right amount of sweetness.
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5. Plain, Unsweetened Yogurt
Did you know plain, unsweetened yogurt typically does not contain any added sugars? And while you're thinking it's a tasteless food you can't enjoy, it's all about what you can add to it. Drizzle on some honey or cut up some fresh fruit to really turn it into a delicious snack or dessert that's sweet without being bad for your body. Just make sure you read the packaging to ensure there's no added sugars!
6. Oats
While many flavored and packaged oatmeal options come with plenty of added sugars, plain oats do not. They contain very small traces of natural sugars, but in general, these aren't goods you have to worry about if you're concerned about sugar. Just like yogurt, adding the right healthy ingredients can really turn this bland base into something tasty and good for your health.
7. Dates
High in natural sugars, you might hear often about how dates are used in recipes as a natural sweetener. While you still have to watch your intake, these work great to give you that sweet craving you desire while being a much healthier alternative to candy or other added sugar treats.
8. Bananas
Not only are bananas high in fiber and potassium, they're also high in natural sugars! As they ripen, their sugar content increases, meaning if you want a sweeter banana, you're going to have to deal with the texture.
9. Mangoes
Looking for something a bit more exotic or tropical? Mangoes will be your new best friend. These delicious fruits pack so much great flavor and sweetness once ripe, easily becoming a tasty dessert you won't complain about after dinner. We can guarantee it'll satisfy your need for a sweet treat!
10. Corn
Did you know there are many different varieties of corn including one called sweet corn? And while you still have to be careful with moderation, these vegetables are known for being sweet and enjoyable especially in the summer time. They're a great way to get a healthy bite with a nice touch of natural sweetness.
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