7 Popular Foods That Contain More Sugar Than You Think

7 Popular Foods That Contain More Sugar Than You Think

Let’s face it: We live in a sugary sweet society. Having a celebration party? Make sure there is cake! Maybe you have a new neighbor. Better bring them over some homemade cookies. If it’s important, there is sugar at it. Work gatherings, birthdays, weddings, dinners, movies…the list goes on. Experts say that sugar can be as addictive as (gasp) certain drugs such as cocaine or heroin. No wonder we just can’t seem to say no sometimes.

“Experts say that sugar can be as addictive as (gasp) certain drugs such as cocaine or heroin.”

We all expect sugar when it comes to our favorite guilty pleasures, but what about those times when we want to stop? Most of our bodies are aching to take a breather from the sweet stuff and let our glycemic levels even out. Truth is, you’re probably eating far more sugar than you think. Did you know that sugar can go under the names of Sucrose, Maltose, Dextrose, high-fructose corn syrup, cane juice, Dextrin, brown sugar, malt syrup and Galactose? Phew! Try to say that in one breath.

“…you’re probably eating far more sugar than you think.”

Packaged goods are often packed with sugar, leading to binge eating, energy crashes, and weight gain. What’s worse is many of these things are geared towards children – often under the false pretense that they are part of a “balanced” diet!

We are here to clear that sugary sweet air and uncover foods stowing away this stealthy foe.

Keep scrolling to check out 7 Sugary Foods to watch out for. We’ve even added sugar cubes as a visual guide. 1 cube = 1 tsp.


yogurt sugarFruit Yogurt

Many yogurts are healthy to incorporate into a balanced diet. They have probiotics, fiber, and calcium to name a few. Unfortunately, those delicious fruit filled yogurts have something lurking in their fruit bottom: Up to 26 grams of sugar! That’s more than 90% of the recommended sugar intake per day for both men and women.




Dried Fruit

Fresh fruits have beneficial properties vitamin C, E, along with calcium, iron, and phytonutrients. However, the drying process concentrates the natural sugar found in them, making it easier to consume high levels of sugar. Not to mention many companies add sugar to this already sugary treat!




Pasta Sauce

Pasta sauce scores some major points from being mostly comprised of tomatoes and other veggies. Their major penalty lies in added sugar, varying vastly by brand. Some manufacturers add up to 2-3 times more sugar than others! A small amount of the sweet stuff is needed here to cut down the acidity of the tomatoes, but some manufacturers (especially the non-organic kind) are apt to toss in more than needed to make the taste more appealing. How can you avoid this? Try making your own or simply browse the labels for a more glycemic-friendly, low sugar option. 

peanut butter sugar

Peanut Butter

Cue the violins…this one is sad. Who doesn’t love peanut butter? Although peanut butter does stand to offer some protein and healthy fats, it unfortunately, is also packing the sugar heat. On average there are 3-4 grams of sugar in two tablespoons. Although part of this is occurring naturally, much of it is added in by food companies for the extra flavoring. Try opting for an organic peanut butter brand with no sugar added instead.


orange-juice-sugarFruit Juice

Fruit juice hides behind its seemingly healthy name, but this tasty beverage can be boasting levels of 24 grams of sugar per serving and up. In fact, the American Academy of Pediatrics suggests that NO fruit juice should be consumed by children up to 6 months of age. They also propose that even up to 6 years of age, fruit juice offers absolutely no nutritional benefits. For adults, fruit juice can be equally as non-beneficial, even detrimental. The added sugar may cause large rises in blood sugar, leading to a sugar crash, weight gain, and adrenal fatigue (ouch!). For a tasty and replacement for sugary fruit juice, try our original BõKU Super Berries or even the slightly sweet BõKU Sweet Berries! This is a perfect replacement for sugar fruit juice that kids and adults alike love!




sugar canned veggies

Canned Vegetables

The epitome of the phrase “if it aint broke, why fix it?” Vegetables are perfect as is! Unfortunately, many of the canned veggies have added sugar (and salt!) to make them taste more fresh and flavorful. How to deal? There are many no-sugar added versions you can keep a look out for when shopping for your family. If you already have your pantry loaded with sugar added veggies, you can rinse them off in a colander prior to eating. This will wash away some of the salt and sugar that your veggies have been soaking in. Of course, buying fresh, seasonal veggies is always the top choice if you have the option to!



Salad Dressings

You may already know that most salad dressings have enough fat and calories to break any diet. But did you know that most are also teeming with added sugar? Don’t let this make you shy away from salads though, there is hope! Homemade salad dressings, especially balsamic, are easy to whip up right at home and you can make sure sugar doesn’t make an appearance in your salad. Need an easy recipe for a delicious dressing? Click here for a tasty and nutrition brimming balsamic recipe made with BõKU Super Food!