One of the trickiest parts about trying to eat healthy nowadays is the amount of sugar that’s practically ‘hiding’ in some of today’s processed foods.
Many of us want to eat better but struggle to eat a diet entirely clear of processed food items, as they make up so many of today’s groceries. However, the sugar content in these foods is often higher than we may think. People frequently get very frustrated, as some snacks and foods that aren’t sweet contain refined sugar. Luckily, there are health experts online who are willing to help us figure out which foods to look for at the store.
A nurse practitioner and content creator, Amber Anyanwu, FNP, made an Instagram reel about five food items that “contain more sugar than you think.” The foods range from breakfast favorites to beloved condiments, and some of the items she listed may surprise you.
“Sugar’s got us in a chokehold, y’all,” says Amber at the start of her video.
“These food companies understand how addicting sugar is to us. That’s why they literally put it in everything.”
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1. Ketchup
Learning about the refined sugar content in ketchup may make you rethink the amount you use on your hot dogs and hamburgers this summer, especially if you're trying to lose weight. Amber explains that one tablespoon of ketchup contains four grams of sugar, which may not sound like a lot until she breaks down exactly what that means.
"That's the equivalent of one sugar packet, and that's a lot," says Amber.
If you still love the tangy tomato flavor of ketchup, consider purchasing an organic and sugar-free bottle. After all, who would want to spread an entire sugar packet across their hot dog? Another great condiment alternative to ketchup is its counterpart, mustard, which usually does not contain any added sugar.
2. Flavored Yogurt
While some types of yogurt can be really good for you, like plain Greek yogurt or low-fat dairy yogurt full of probiotics, any yogurt you see at the grocery store that's flavored most likely contains a lot of added sugar.
Although it can be nice to enjoy yogurt that tastes like strawberries, flavored yogurt products often have a lot more sugar in them than if you ate plain yogurt alongside real strawberries.
"They really pack the sugar in flavored yogurt, y'all," explains Amber.
"A standard six-ounce serving of flavored yogurt has seven to fifteen grams of added sugar. That's the equivalent of the sugar in one donut."
Many health experts and dietitians have raved about the benefits of plain Greek yogurt, so consider swapping your pre-sweetened, flavored yogurts with that and add more natural sources of sugar, like berries.
3. Salad Dressings
This is one of the most surprising items on Amber's list, considering we often associate salad dressing with healthy, nutrient-dense, and fibrous vegetables. Therefore, many assume most salad dressings aren't bad for you. However, even if they don't taste super sweet, many processed salad dressings contain added sugar.
"This is unfortunate because you think you're eating healthy by eating salad," says Amber.
"But a lot of the time, they pack the sugar in the dressings. This goes for Thousand Island and honey mustard dressing: one serving has about ten grams of sugar."
If you want to watch your sugar intake carefully throughout the day, consider making your own salad dressings at home with beneficial ingredients like olive oil and apple cider vinegar.
4. Flavored Oatmeal
Many people remember eating sweet oatmeal bowls that come out of a packet for breakfast in the morning. However, like flavored yogurt, many of the instant flavored oatmeal packets or cups you can find in the grocery store are loaded with sugar.
"Flavored oatmeal in the packets and the cups contain eight to twelve grams of added sugar," notes Amber.
Luckily, more grocery stores are beginning to offer instant oatmeal packets that don't contain any sugar. Other than those, you can find steel-cut rolled oats to prepare at home.
When using plain oatmeal, you can flavor it yourself with your favorite milk, fruit, and more natural sweeteners like honey or maple syrup for a filling and sweet meal.
5. Barbecue Sauce
If you're gearing up for some spring and summer outdoor barbecues this year and are ready to dig into your fair share of ribs, pulled pork, or other BBQ sauce-covered items, just know that you may be consuming more sugar than you think.
"Two tablespoons of barbecue sauce contains twelve to sixteen grams of added sugar," reveals Amber.
Since barbecue sauce is often only eaten a few times a year for many families, it's not the end of the world to eat it in moderation. But if you're trying to lose weight or want to be more cautious of your blood sugar levels, you may want to splurge on a bottle of sugar-free barbecue sauce or find another dip for your favorite grilled foods.
"I cannot stress how important it is to read the nutrition label," adds Amber. "Were any of these surprising to you?"
