Most added sugar does not come from dessert. It hides in foods many people think of as healthy or savory: flavored yogurt, granola, salad dressing, pasta sauce, bread, and bottled drinks.
How to read the label
Check the Added Sugars line on the Nutrition Facts panel, not just Total Sugars. Then scan the ingredient list for names like cane juice, syrup, dextrose, maltose, or fruit juice concentrate. The closer they are to the top, the more the product contains.
Easy swaps
- Choose plain yogurt and add fresh fruit.
- Use oil and vinegar instead of bottled dressing.
- Pick sparkling water with citrus over soda or sweet tea.
- Compare two brands of the same sauce and choose the lower one.
Small, repeatable changes add up over weeks, and they are easier to keep than strict rules.
This article is for general education and is not medical advice. Talk with your provider before changing your diet, exercise, or medications.