If you’ve been trying to cut back on sugar, you might already avoid the obvious culprits like candy and soda. But sugar is sneaky—it often hides in foods you’d never suspect, even those marketed as “healthy” or “natural.”
These hidden sugars can sabotage your health, leading to energy crashes, weight gain, and even long-term health issues like type 2 diabetes. The problem is, sugar doesn’t always appear on labels as “sugar.” It goes by dozens of aliases, and many processed foods are loaded with added sugars to improve flavor, texture, and shelf life.
Knowing where these hidden sugars lurk is the first step to cutting back. Let’s uncover the top offenders in your kitchen and learn how to identify them.
1. Salad Dressings
Salad dressings, especially fat-free or low-fat versions, are a top offender for hidden sugars. To compensate for the lack of fat, manufacturers often add sugar, high-fructose corn syrup, or honey to improve the flavor. Next time you think you are eating a healthy salad with dressing, you might want to double check your dressing.
A single serving of some popular dressings can pack 6-7 grams of sugar—about as much as a small candy bar. To avoid this, opt for dressings labeled “no sugar added” or make your own at home using olive oil, vinegar, mustard, and herbs.
2. Flavored Yogurt
Yogurt is often considered a healthy snack, but many flavored varieties are loaded with sugar. Fruit-on-the-bottom yogurts or those labeled as “light” can contain 15-20 grams of sugar per serving, often from cane sugar, syrups, or fruit concentrates.
Instead, choose plain Greek yogurt and sweeten it naturally with fresh berries or a drizzle of sugar-free vanilla extract. Another good option if you want a yogurt is the Two Good Yogurts.
3. Granola and Cereal
Granola and cereals are popular breakfast choices, but many are loaded with hidden sugars like brown rice syrup, honey, and even chocolate chips. A serving of granola can contain upwards of 12 grams of sugar, even if the packaging boasts “organic” or “natural” ingredients.
Opt for unsweetened granola instead, and sweeten it naturally with nuts, seeds, and fresh fruit. If you’re craving a crunch, consider making your own granola with sugar-free ingredients. If you really want a cereal, this keto cinnamon crunch is a great substitute.
4. Condiments
Condiments like ketchup, barbecue sauce, and sweet chili sauce are notorious for hiding sugar. A single tablespoon of ketchup can contain nearly 4 grams of sugar, and barbecue sauces are often even worse, with high-fructose corn syrup leading the ingredients list.
To cut back, try sugar-free ketchup or make your own condiments at home using tomato paste, vinegar, and spices. Look for recipes that focus on flavor without added sweetness. You can make your own with these recipes: keto ketchup and keto bbq sauce.
5. Pasta Sauce
Pasta sauces are another surprising source of hidden sugar. Many jarred varieties add sugar to balance the acidity of tomatoes, with some containing as much as 10 grams of sugar per serving.
Instead, choose sauces labeled “no sugar added” or make your own using crushed tomatoes, garlic, and Italian herbs. Homemade sauces not only taste better but also allow you to control the ingredients.
6. Nut Butters
Nut butters may seem like a wholesome snack, but many brands add sugar, honey, or other sweeteners to enhance the flavor. Popular brands of peanut butter often contain added sugars that can contribute 3-5 grams per serving.
Look for natural nut butters with just two ingredients: nuts and salt. These options are rich in healthy fats and protein without the unnecessary sugar.
7. Protein Bars
Protein bars are often marketed as a convenient health food, but many are closer to candy bars in disguise. Some popular brands pack up to 20 grams of sugar per bar, often from ingredients like agave nectar, honey, or sugar alcohols.
If you rely on protein bars for a quick snack, choose those with less than 5 grams of sugar and a short, clean ingredient list. Better yet, consider making your own with unsweetened protein powder, nuts, and sugar-free sweeteners.
8. Canned Soups
Canned soups, especially tomato-based and creamy varieties, can be surprisingly high in sugar. Manufacturers often add sugar to improve flavor and extend shelf life. A single serving of tomato soup can contain 10-15 grams of sugar.
When shopping, look for soups labeled “no sugar added” or check the ingredient list for hidden sugars like maltodextrin or evaporated cane juice. Making soup at home is another great way to control the ingredients. This keto cheeseburger soup, celery soup, and pizza soup are great options.
9. Bread and Baked Goods
Even “healthy” whole grain bread can have added sugars to improve flavor and shelf life. Some slices pack 3-5 grams of sugar. Check the ingredient list for sugar or its aliases, and choose bread labeled “no added sugar.”
Homemade bread is also a great way to control what goes into your loaf. This keto white bread and keto mini loaves are quite tasty!
10. Packaged Snacks
Packaged snacks like crackers, chips, and dried fruits often contain hidden sugars. Dried fruits are particularly tricky, with many varieties containing as much sugar as candy. Choose fresh fruit or snacks labeled unsweetened, and read labels carefully to avoid sugar-heavy options.
The Hidden Names of Sugar
Sugar isn’t always listed as “sugar” on food labels. Here are some common aliases to watch for:
- High-fructose corn syrup
- Maltodextrin
- Cane juice or evaporated cane juice
- Glucose, fructose, sucrose, dextrose
- Agave nectar
- Brown rice syrup
- Barley malt
- Molasses
- Coconut sugar
- Maple syrup
- Honey
How to Take Control
Awareness is the first step to reducing hidden sugars. Start by checking labels and swapping out sugar-laden products for lower-sugar or sugar-free alternatives. Choose whole, unprocessed foods whenever possible, and try making staples like salad dressings, pasta sauces, and snacks at home to eliminate hidden sugars completely. With these tips, you’ll be well on your way to creating a healthier, more mindful kitchen that supports your energy and well-being.
Now that you know where hidden sugars are lurking, take the next step by learning how to swap them out for healthier alternatives. Check out our guide to Simple Sugar Swaps That Make a Big Impact for practical ideas you can start using today.
Trina Krug is a Holistic Nutritionist, Integrative Health Coach and host of the Carbless Conversations Podcast. With a Master’s Degree in Complementary and Alternative Medicine, her single mission in life is to facilitate self-healing in herself and those around her through awareness, lifestyle shifts and low-carb eating. As a current Doctor of Science student, she continues her studies in functional nutrition.