5 Healthy Foods with Surprisingly High Sugar Content

Sometimes food labels are misleading, and we may think that a particular food is healthy because it has a "keto-friendly," "gluten-free," or "natural" label. These labels often mean lower carbs or no wheat, but they do not generally make the food healthier. Healthy food contains surpluses of vitamins and minerals, good levels of protein, fiber, and healthy fats, and not too many empty calories. Empty calories occur when we consume more food than the body needs, and those calories come from added sugars and unhealthy fats. Some foods seem healthy but can have a huge amount of hidden sugar.

Healthy Foods with Surprisingly High Sugar Content

If you want to eat healthy, it is crucial to check how much sugar is added to your food. You might be surprised at how much sugar is in some foods that you think are healthy. A little added sugar is okay, but too much isn't good for you. The FDA says we should aim for no more than 50 grams of added sugar a day if you eat about 2,000 calories a day.

The following five foods fit into the healthy image but tend to have much more sugar than you would expect.

1. Canned Soup

   Canned soup is an easy, convenient lunch to take to work, but often it is found to pack a lot more sugar than you'd think. For example, Campbell's Condensed Tomato Soup contains 8 grams of added sugar in just half a cup, so the whole can could contain 20 grams of sugar in all. When shopping for soup, look for at least 10 grams of protein and 3 grams of fiber, with no added sugars.

2. Granola Bars

   Mostly, granola bars are considered a healthy snack idea, but they can have much-added sugar. Nature Valley Oats and Honey Granola Bars contain 11 grams of added sugar and a very low amount of fiber and protein. Look for bars with at least 3 grams of fiber and fewer than 5 grams of added sugar.

3. Flavored Instant Oatmeal

   As a rule of thumb, oatmeal is usually a healthy breakfast, but flavored versions of instant oatmeal tend to be filled with added sugars. For example, Quaker Oats' Cinnamon & Spice Instant Oatmeal contains 10 grams of added sugar. Look for lower-sugar varieties, like Quaker's lower-sugar instant oatmeal, containing 35% less sugar than the regular flavors.

4. Low-Fat Yogurt

   Low-fat yogurt sounds like a healthy choice simply because it is low in fat, but it is generally high in sugar. For example, Yoplait's blueberry-flavored yogurt contains 13 grams of added sugar in a 6-ounce container. Try Greek yogurt or another high-protein pick with less than 5 grams of added sugars.

5. Whole Grain Cereal

   Whole-grain cereals are usually healthy, but some contain a lot of added sugar. While purchasing cereal, look at the label to ensure there is low sugar and enough fiber and protein.

Sneaky Sources of Added Sugar in Common Health Foods

Cereal is a popular breakfast choice, but many cereals have hidden sugars. Even Raisin Bran, a whole-grain cereal, can have up to 9 grams of added sugar in one serving. If you eat more than one serving, the number quickly doubles. Opt for no-sugar-added or very-low-sugar varieties.

In many cases, it's the gluten-free items that are the so-called healthy version, but in many instances, they contain the sugar in the same amount as their counterparts. For example, Simple Mills' Gluten-Free Chocolate Chip Cookies contain 7 grams of added sugar. It is always important to check the labels and keep portions at bay.

Protein bars are a great, no-fuss, easy meal on the go, but many come with lots of added sugar. The popular Gatorade protein bars contain 28 grams of added sugar per bar. Look for at least 10 grams of protein in any bar, 3 grams of fiber, and fewer than 5 grams of added sugar.

Dried fruit is yet another much healthier snack but, not always; sometimes they can contain hidden sugars. For instance, Ocean Spray's Dried Cranberries contain 26 grams of added sugar in each serving. Always check the nutrition label of dried fruits and go for no-added-sugar varieties.

Non-dairy milk like oat milk can also contain added sugars. Some of the varieties can contain up to 7 grams of added sugar per serving. Look for unsweetened versions with little to no added sugar.

Conclusion

Remember that it is crucial to read the nutrition label if you want to know precisely the food that is marketed as healthy. With knowledge comes the ability to make informed choices and spot a well-balanced diet.