Sneaky sugar: Why ‘healthy’ foods might be derailing your diet
You’ve cut out cookies, candy, and soda. You’re loading up on yogurt, granola, and salads. So why isn’t your healthy eating plan paying off?
The culprit might be hiding in plain sight: added sugar.
“People often think of sugar as something found only in sweets,” said Kaitlyn Miele, a Registered Dietitian and Health Promotion and Wellness Team Lead at Capital Blue Cross. “But many foods marketed as healthy – like flavored yogurt or granola – can contain surprising amounts of added sugar.”
The American Heart Association recommends limiting added sugar to about 25 grams per day for women and 36 grams for men. Consistently exceeding these limits can lead to weight gain, less energy, and increased risk of chronic illnesses such as Type 2 diabetes, heart disease, and high blood pressure.
It’s not that sugar itself is inherently bad. Miele said the problem is overconsumption. Added sugars are high in calories but low in nutrients, making it harder to meet your nutritional needs without exceeding your calorie allotment.
What foods contain high amounts of sugars?
Flavored yogurt tops Miele’s list of sneaky sugar sources.
“Yogurt is often seen as a nutrient-dense choice, and it can be,” she said. “But flavored varieties frequently contain a lot of added sugar.”
Her advice? Choose plain yogurt and add your own flavor with whole fruits or spices in the fall and winter. Miele suggests chopped apples with cinnamon or fresh berries in summer, which adds fiber and flavor without the extra sugar.
Granola and breakfast bars are another sugar trap.
Oats themselves are great – they’re a source of fiber and healthy fats and protein. But Miele said store-bought granola is often sweetened with honey or syrups, which can quickly push you over your daily sugar limit.
Other foods that contain a surprising amount of sugar include:
- Condiments and sauces like ketchup and jarred pasta sauce
- Canned fruit, fruit preserves, or jams
- Flavored milk and coffee creamers
Read food labels to help find hidden sugar
The best defense against hidden sugar? Check the nutrition label.
Since 2016, the Food and Drug Administration (FDA) has required manufacturers to list “added sugars” separately from total sugars.
If you want to dig deeper, scan the ingredient list. Ingredients are listed by weight, so if sugar – or one of its many aliases like cane juice, dextrose, or molasses – appears near the top, that’s a red flag, Miele said.
Reducing sugar doesn’t mean sacrificing flavor. Miele encourages creativity in the kitchen.
“Experiment with spices, herbs, and citrus,” she said. “A squeeze of lemon can brighten a dish without adding calories.”
For drinks, ditch sugary sodas for water infused with lime or lemon.
When you crave something sweet, reach for nature’s candy – fruit. Miele said frozen grapes can make a refreshing treat, and they come with fiber and nutrients that processed sweets lack.
Connect with Capital health coaches
Making sense of nutrition labels and building a balanced eating plan can feel overwhelming – but Capital Blue Cross offers health coaching at no extra cost to most members. If you’re not a Capital Blue Cross member, you can register for one free consultation, then pay a fee for follow-up visits.
Our certified health coaches can help you:
- Spot hidden sugars in your favorite foods
- Create realistic meal plans tailored to your goals
- Stay motivated with personalized support
Whether you want to manage weight, improve energy, or simply eat smarter, our coaches are here to guide you every step of the way. Sign up at a Capital Blue Cross Connect Health and Wellness Center – virtual and in-person sessions are available.
This is not medical advice and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment. The information provided is meant for a general audience. Capital Blue Cross and its affiliated companies believe this health education resource provides useful information but does not assume any liability associated with its use.