Many everyday foods contain hidden sugars, including some you would never think of as sweets. That makes it easy to eat far more added sugar than you realize.
The American Heart Association recommends that women limit added sugar to about 6 teaspoons (25 grams) per day, and men to about 9 teaspoons (36 grams) per day.[1]
Knowing which foods carry extra sugar can help you stay on track with your nutrition goals and avoid sharp blood sugar spikes. The easiest place to start is the ingredient list and the Nutrition Facts panel on the foods you buy.
Common foods that often contain a lot of added sugar:
Ketchup
Ketchup is one of the most popular condiments in the world, yet a single tablespoon can contain around 4 grams of sugar. That adds up quickly if you use it on several meals a day.
Pasta sauce
Sugar is often added to jarred pasta sauces to soften the acidity of the tomatoes. Making your own sauce is the surest way to avoid it, but if you are short on time, look for jars labeled “no sugar added.”
BBQ sauce
Like ketchup, barbecue sauce can be surprisingly sweet. In many bottled versions, sugar makes up roughly a third of the sauce by weight. Measure out the serving size on the label, or add a small amount after cooking rather than basting with it.
Salad dressing
Even dressings that do not taste sweet can contain added sugar. Ranch may have around 1 gram in every 2 tablespoons, and creamy Caesar, Thousand Island, Italian, and Catalina dressings can contain considerably more.
A simple homemade vinaigrette is an easy alternative: mix 1 part vinegar with 3 parts olive oil, then season with salt and pepper. A squeeze of citrus or a pinch of dried herbs adds flavor without adding sugar.
Sports drinks
Unless you are training for a marathon or exercising hard for long periods, water is the best choice for staying hydrated. A 20-ounce bottle of a typical sports drink contains about 34 grams of added sugar, which is more than 8 teaspoons.
Protein bars
Protein bars are often marketed as a healthy snack, but many contain as much as 20 grams of added sugar, which puts them closer to a candy bar. Read the label and choose bars that are lower in added sugar and higher in protein and fiber.
When you check the Nutrition Facts panel, look at the grams of added sugar per serving. Every 4 grams of sugar equals about 1 teaspoon. Keep in mind that if you eat more than one serving, the amount goes up with it.
For personalized guidance on cutting back on added sugar, talk with your provider or a registered dietitian.
[1] American Heart Association, Added Sugars.
This article is for general education and is not medical advice. Talk with your provider before making changes to your diet, exercise, or medications.
