When trying to eat healthier or lose weight, cutting back on sugar is often a top priority. But what if some of the foods and drinks you consider healthy are actually packed with hidden sugars? Many everyday items contain more sugar than you’d expect, which can contribute to inflammation, weight gain, and other health concerns.
To help you make smarter choices, we did the research and consulted registered dietitians, nutritionists, and health experts to uncover eight surprising foods that may be secretly sabotaging your diet.
Surprising Sugar Bombs? 8 Foods That Are 'Secretly' High in Sugar and Linked to Inflammation, Experts Say
1. Oatmeal
Oatmeal is generally considered a nutritious and heart-friendly breakfast option. However, there are some reservations, according to Danielle VenHuizen, MS, RDN, a dietitian from Seattle and the owner of Food Sense Nutrition, who shared her insights with Eat This, Not That. "Oats are a great source of fiber, especially gut-friendly soluble fiber, and are packed with antioxidants," she noted.
She added: "The problem is that most packaged oatmeal packets are loaded with sugar. One tiny packet may have up to 12g of added sugar and many times, people will eat two! All this extra sugar may knock out all the gut-friendly benefits oats can offer."
2. Vanilla Almond Milk
Almond milk serves as an excellent substitute for dairy or soy; however, be mindful of its sugar content, especially vanilla-flavored varieties, advises Meggie Connelly MS, RD, LDN, PCOS Dietitian, and Culinary Nutritionist.
As she also told Eat This, Not That: "It's a great source of calcium and is lower in calories; however, a lot of flavored almond milk is sweetened with a lot of added sugars, which makes a healthy beverage something you need to consider having more in moderation." She went on: "When choosing an almond milk, you want to choose an unsweetened almond or non-dairy milk."
3. Condiments
Ketchup is high in sugar primarily due to its main ingredients, which typically include tomatoes and sugar or high-fructose corn syrup, nutritionist Mary Sabat tells SheFinds. "Ketchup is a popular condiment, but it often contains high amounts of added sugar," she warns. "The excess sugar can lead to weight gain as the body stores the unused sugar as fat. Additionally, consuming sugary condiments like ketchup can increase overall caloric intake without providing significant nutrients or satiety."
Additionally, many commercial barbecue sauces contain added sugars, such as high-fructose corn syrup, brown sugar, or molasses, to enhance flavor and texture, she says. According to Sabat, "Barbecue sauce is another sugary condiment that can pack a lot of calories and added sugars. The combination of sugar and high-fat content in some barbecue sauces can contribute to weight gain over time."
4. Granola Bars
Despite being marketed as healthful choices, many granola bars are laden with refined carbohydrates, sugars, and an assortment of additives. These seemingly innocuous snacks often harbor high levels of refined sugars, syrups, and artificial sweeteners to enhance flavor and prolong shelf life.
"They are popularly known as a healthy food option, but many granola bars contain high amounts of refined sugars, syrups, and additives to enhance flavor and shelf life," Catherine Gervacio, registered dietitian and nutrition writer for Living.Fit tells SheFinds. "These can contribute to spikes in blood sugar levels and promote weight gain if consumed regularly. Be careful and always check the nutrient label and the ingredients list for hidden sugars," Gervacio says.
She notes that it's "best to make your own granola bars using whole grains, nuts, seeds, and natural sweeteners like maple syrup. You can also use Stevia or Monk fruit if you want to eliminate added sugar completely from your diet."
5. Veggie Straws & Chips
While their vegetable origins may suggest a virtuous snacking option, many vegetable chips are riddled with processed ingredients and additives. Despite the inclusion of vegetables in their name, these chips commonly rely on starchy fillers and processed oils to achieve their crispy texture, sacrificing nutritional integrity in the process.
Gervacio says "these chips may seem like a healthier alternative to regular potato chips since they are made from vegetables. However, many of these products are fried in unhealthy oils and coated with refined sugars, additives, and excessive salt to enhance flavor. This can lead to weight gain, high blood pressure, and other health issues associated with excessive sodium and sugar intake."
But just like homemade granolas, you can make healthier chips at home, she says. "It's better to make your healthy chips! Use sweet potatoes, beets, or kale, and bake them with a small amount of olive oil and herbs for flavor."
6. Sports Drinks
These beverages typically contain high levels of refined sugars or artificial sweeteners to enhance taste, providing a quick energy boost but also contributing to sugar spikes and crashes. Additionally, the inclusion of artificial colors, flavors, and preservatives further diminishes their nutritional value.
Gervacio highlights that sports drinks "are known as essential for hydration and electrolyte replenishment, especially after exercise. However, they typically contain high amounts of added sugars, artificial colors, and flavors, which can contribute to tooth decay, weight gain, and insulin resistance if consumed excessively. Always check the nutrient label and the ingredients list to make sure.
For a healthier alternative that can still hydrate you, she suggests "drinking coconut water or electrolyte-enhanced water for hydration and replenishment after exercise, instead of sugary sports drinks."
7. Plant-Based Burgers
Though made from plants, many veggie burgers are packed with refined carbs, sugars, and various additives. Advertised as healthy, they often use processed plant proteins and fillers to imitate meat's taste and texture. This can lead to high levels of refined grains, starches, and added sugars. Additionally, artificial flavors, colors, and preservatives can diminish their nutritional value.
"These burgers can be a healthier alternative to traditional meat burgers, but some commercially available veggie burgers may contain refined grains, added sugars, and preservatives to mimic the taste and texture of meat. These additives can diminish their nutritional value and contribute to inflammation and digestive issues if consumed regularly," she highlights.
Homemade alternatives win again, as Gervacio says to "make your own veggie burgers using whole grains, legumes, vegetables, herbs, and spices for flavor and texture, avoiding refined additives and sugars."
8. Low-Fat Salad Dressing
Low-fat salad dressings, often perceived as a guilt-free way to enjoy salads while cutting calories, may conceal a less-than-healthy reality beneath their "light" image. Despite their reduced fat content, many low-fat salad dressings compensate for flavor by incorporating refined carbohydrates, sugars, and an array of additives.
Gervacio elaborates further and notes that "many low-fat salad dressings contain added sugars, high-fructose corn syrup, and artificial flavors to compensate for the reduced fat content. These additives can negate the health benefits of consuming salads and contribute to weight gain and inflammation."
Making your own dressing is actually very simple and doesn't need extravagant ingredients. "It's always ideal to make your own meals to ensure natural flavors with no added sugars. Make an easy salad dressing using olive oil, vinegar, lemon juice, herbs, and spices for flavor," Gervacio recommends.
The Bottom Line
Reducing sugar intake doesn’t just mean avoiding sweets and desserts—it’s also about being mindful of hidden sugars lurking in unexpected foods. By staying informed and checking labels, you can make healthier choices that support your weight loss goals and overall well-being.
Small changes, like swapping out high-sugar options for lower-sugar alternatives, can make a big difference over time. Awareness is key, and with expert-backed insights, you can take control of your diet and feel your best.
