20 most common things people eat but don’t realize its sugar content & what to eat instead

Jam is a popular breakfast spread, but it often contains a high amount of added sugars to enhance flavor and preserve the fruit. A single tablespoon can contain up to 10 grams of sugar. Instead, opt for fresh fruit slices or make your own fruit compote with minimal added sugar.

Many specialty coffee drinks, such as flavored lattes and frappuccinos, contain syrups and sweeteners that significantly increase their sugar content. A typical flavored latte can have over 30 grams of sugar. Consider switching to plain coffee or using unsweetened almond milk and a sprinkle of cinnamon for flavor.

Sweet tea is a staple in many regions, but it can be loaded with sugar. A single serving can contain upwards of 20 grams of sugar. Opt for unsweetened iced tea and add a slice of lemon or a splash of natural fruit juice for a hint of sweetness.

Many breakfast cereals, especially those marketed to children, are high in sugar. Some can contain as much as 12 grams of sugar per serving. Choose whole-grain cereals with no added sugars, or opt for oatmeal topped with fresh fruit.

Flavored yogurts often contain added sugars to enhance taste. A single serving can have up to 20 grams of sugar. Choose plain Greek yogurt and add fresh fruit or a drizzle of honey for natural sweetness.

Granola bars are marketed as healthy snacks, but many contain high levels of sugar to bind the ingredients together. Some bars have over 15 grams of sugar. Look for bars with minimal ingredients and no added sugars, or make your own at home.

Ketchup is a common condiment that contains added sugars to balance its tangy flavor. A tablespoon can have about 4 grams of sugar. Use mustard or make your own ketchup with fresh tomatoes and spices.

Many store-bought salad dressings, particularly those labeled as 'low-fat,' contain added sugars to enhance flavor. A serving can contain up to 7 grams of sugar. Make your own dressing with olive oil, vinegar, and herbs.

While smoothies can be nutritious, those made with fruit juices or sweetened yogurt can be high in sugar. A large smoothie can have over 30 grams of sugar. Make smoothies at home using whole fruits and unsweetened almond milk.

Protein bars are often marketed to athletes, but many contain added sugars to improve taste. Some bars have more than 20 grams of sugar. Choose bars with natural ingredients and no added sugars, or snack on nuts and seeds instead.

Instant flavored oatmeal packets often contain added sugars for taste. A single packet can have up to 12 grams of sugar. Opt for plain oats and add fresh fruit or cinnamon for flavor.

Even 100% fruit juices can be high in natural sugars, and many have added sugars as well. A glass can contain over 20 grams of sugar. Choose whole fruits instead, which provide fiber and nutrients.

Dried fruits are convenient but can be high in sugar due to the concentration of natural sugars. A small handful can have over 15 grams of sugar. Opt for fresh fruit or unsweetened dried fruit.

Many canned soups contain added sugars to enhance flavor. A serving can have up to 8 grams of sugar. Choose low-sodium, sugar-free versions, or make your own soup from scratch.

Some breads, especially those labeled as 'whole grain,' contain added sugars to improve taste and texture. A slice can have up to 4 grams of sugar. Choose breads with no added sugars or bake your own.

Store-bought pasta sauces often contain added sugars to balance acidity. A serving can have up to 12 grams of sugar. Make your own sauce with fresh tomatoes, garlic, and herbs.

Instant noodles are convenient but often contain added sugars in the seasoning packets. A serving can have up to 5 grams of sugar. Opt for whole-grain noodles and make your own seasoning with spices.

Ice cream is a beloved treat but can be high in sugar. A single scoop can have over 20 grams of sugar. Choose sorbet made with real fruit or make your own ice cream using natural sweeteners.

Sports drinks are designed to replenish electrolytes but often contain high levels of sugar. A bottle can have over 30 grams of sugar. Opt for water or coconut water for hydration.

Chocolate milk is a favorite among children but can be high in sugar. A glass can contain over 20 grams of sugar. Choose unsweetened cocoa powder and milk, adding a touch of honey if needed.