You already know that added sugars, a.k.a. sugars that aren’t naturally found in produce or milk products, aren’t great for you. You also know that foods that are high in added sugar are packed with empty calories, increasing your risk of weight gain and developing serious health problems down the road.
But here’s a dirty little secret about added sugar: it’s actually pretty hard to figure out how much is in your food. Added sugars are typically listed on nutrition labels as anhydrous dextrose, high-fructose corn syrup (HFCS), or other confusing terms that are unfamiliar to mainstream consumers. And even though the American Heart Association suggests men limit their added sugar intake to no more than 37.5 grams a day, even seemingly healthy foods contain close to that amount in just one package.
It’s important to note that you should always look at a product’s ingredient list in context. Foods high in added sugar that also have whole grains, vitamins, and minerals will always be better for you than foods that have no nutrients at all, such as a candy bar, says Ryan Maciel, R.D., C.S.C.S., a Boston-based dietitian. “I think it’s important to get people out of an all or nothing mindset,” he told MensHealth.com. But that doesn’t mean you shouldn’t be mindful of the sugar content of your favorite foods and beverages and plan your macros accordingly.
Thankfully, per the Food and Drug Administration, by 2020 food product manufacturers will be required to call out added sugars on nutrition labels. In the meantime, here are 7 “sugar shockers,” or seemingly healthy foods that are actually packed with sugar.
1) A Pure Leaf Tea 18.5 oz bottle vs. a can of Sprite.
An antioxidant-rich iced tea is probably better for your health than a sugary soda bomb. But a bottle of peach-flavored Pure Leaf iced tea contains a whopping 46 whole grams of sugar, even more than a can of Sprite.
2) A reduced fat Dunkin’ Donuts Blueberry Muffin vs. a McDonald’s Strawberry Sundae.
It’s hard to make a muffin healthy. But while you might think you’re making a better choice by ordering this reduced fat version from Dunkin’ Donuts, you’d take in the same amount of sugar by slurping down almost all of a McDonald’s strawberry sundae.
3) A 20-oz. bottle of Vitaminwater vs. a Big Texas Cinnamon Roll.
Yes, Vitaminwater packs a ton of vitamins. But it also contains almost the same amount of sugar as one of those Big Tex cinnamon rolls (you know, the ones you used to get from your middle school vending machine).
4) A package of Healthy Choice Cafe Steamers, Sweet & Sour Chicken vs. almost a full Snickers To-Go Bar
Granted, these heat-and-eat meals pack more protein than a candy bar. But “healthy choice” is a bit of a stretch.
5) A cup of chocolate almond milk vs. a Pop-Tart.
The health halo of almond milk might stop here. One cup of chocolate almond milk has just as much sugar as a good ‘ol Pop Tart.
6) Alive! men’s premium gummy vitamins vs. a handful of milk chocolate M&Ms.
You probably don’t need a multivitamin anyway, so what’s the point in popping the sugar equivalent to candy every morning?
7) A Starbucks plain sweetened iced coffee vs. two FunDip pouches.
Sure, you might not be ordering a venti frappucino, but who knew a plain ol’ sweetened iced coffee could be so, so sweet?
