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It’s no secret that Americans consume far more sugar than experts advise. However, the foods that secretly contain high amounts of refined sugar may surprise you.

According to the Centers for Disease Control and Prevention (CDC), American children and adults consume 17 teaspoons of added sugar daily. By American Heart Association (AHA) standards, that’s:

• Almost three times the recommended amount for women (6 teaspoons)
• Almost twice the recommended amount for men (9 teaspoons).

Overconsuming added sugars can lead to several health problems, including heart disease, type 2 diabetes, and becoming overweight or obese. All of these conditions can increase the likelihood of cancer and other health issues in the future.

Sugar is hidden in many foods on grocery store shelves — even items you wouldn’t think need any sweetener. Here’s what you need to know to make healthy decisions about sugar, without missing out on the sweetness of life.

What’s the Difference Between Natural Sugars and Added Sugars?

Sugar is an energy source that the body burns when necessary and stores as fat when it goes unused.

Many healthy foods contain natural sugars, such as fruits, vegetables, dairy products, and whole grains. Eating these foods is important.

Your body processes these sugars slowly because these foods also contain fiber and other nutrients. This keeps your metabolism stable and your energy elevated for long periods of time.

Added sugars don’t have the same nutritional value. The body processes them quickly — either burning them for energy quickly or storing them as fat right away.

You may have experienced this phenomenon before. You get a sugar high, then a sugar crash — when your energy spikes temporarily, then plummets. When this happens, people often experience a craving for more sugar.

The super-sugared world we live in sometimes makes maintaining the recommended added sugar intake feel impossible.

Where Do You Find the Most Added Sugars?

According to the CDC and AHA, the foods we consume with the most added sugar are:

Desserts and sweet snacks

• Baked goods (donuts, Danish pastries, and other sweetened breads).
• Brownies and cookies.
• Cakes and pies.

Frozen desserts

• Ice cream and ice cream sandwiches.
• Popsicles.
• Other frozen sweets.

Sugar-sweetened drinks

• Coffee and tea.
• Energy drinks.
• Fruit juice with added sugars.
• Sodas.

Other processed foods high in added sugar include:

• Candy.
• Cereal and cereal/breakfast bars.
• Sweetened yogurt.

Manufacturers process these foods with extra sugars to enhance taste, texture, and shelf life. Though they may taste good, they can become habit-forming and make your health deteriorate.

The more you know about these foods and how to spot them, the easier making healthier decisions becomes. The good news is that many healthier options exist in grocery stores today; you just need to know where to look.

Sneaky Sugar in Common Grocery Store Items

It makes sense that items in the snack aisles — cookies, soft drinks, and candy — contain a high amount of added sugars. But what about other areas of the grocery store?

It may surprise you that some less-expected items also have high levels of added sugar, such as:

• Breakfast cereals.
• Canned fruits.
• Canned soups.
• Condiments.
• Coffee creamers and dairy alternative milks.
• Dried fruits.
• Granola and granola bars.
• Flavored yogurts.
• Fruit preserves and jams.
• Instant oatmeal.
• Juice drinks.
• Sports drinks.
• Pasta sauces.
• Peanut and nut butters.

You may have some of these items in your home right now, skyrocketing your sugar intake without even knowing. The key is to understand what to look for on the nutrition labels. Take a look at the grams of added sugars on products and read their ingredient lists.

The label might not outright say “sugar,” but look for any of these words:

• Agave, honey, or maple syrup.
• Sugars such as cane sugar, confectioner’s sugar, or turbinado sugar.
• Syrups such as corn syrup, high-fructose corn syrup, or rice syrup.
• Words ending in “-ose,” such as dextrose, glucose, fructose, lactose, maltose, or sucrose.

When reading the ingredient list of a product, remember that the order makes a difference. Packages must list their ingredients in descending order by weight. This means the most prevalent ingredient is first.

How many items in your pantry list some type of sugar as the first or second ingredient may also surprise you.

Checking the nutrition label of every product you buy may feel like a burden. But when you become aware of what products are sneaking in high amounts of added sugar, you can make intentional, healthier choices. This will keep your added sugar intake down and boost your confidence in knowing what’s going into your body.

Tips on Making Healthier Choices

Start small — and slowly

Making these dietary changes may feel overwhelming at first, but you don’t have to overhaul your entire diet right away. Start by reading the nutrition labels on foods you buy regularly.

Choose a few items to replace with healthier alternatives, such as beverages or cereals without added sugars. Finding the right alternative for your budget and situation may take some time, and you don’t have to get it perfect.

You don’t have to completely eliminate added sugars. Some added sugars are OK, so pick and choose what food and drinks are important to you and your family.

Get creative in the kitchen

Replacing grocery items that contain a lot of sugar with homemade alternatives is a great way to save money. It’s also a great way to learn skills and enjoy a healthier version of your favorite foods.

A can of pure tomato sauce heated up with dried herbs such as oregano, onion powder, and garlic powder can make a delicious pasta sauce that rivals store-bought versions. But with no sneaky sugars!

Ultra-processed snacks like cookies, brownies, and baked goods can seem irresistible. But baking your own desserts gives you control over the amount of sugar going into your body.

Healthier Sweet Alternatives

Consider some of these food and beverage swaps to curb added sugar and explore different flavor profiles:

Instead of soda drinks —

Try a sparkling water. They come flavored or plain, which you can dress up with a splash of 100% fruit concentrate and a squeeze of a lemon slice.

Instead of sugar in your coffee —

Try expanding your palette with a dash of cinnamon, cloves, nutmeg, or allspice. Specialty coffees offer a rich profile of flavors — fruity, nutty, bold — without any additives. You can usually find high-quality beans with rich flavors in your local coffee shop.

Instead of packaged grocery-store goods —

Shop at local bakeries and markets for a homemade taste with the bonus of supporting your local community. Try making homemade baked goods using applesauce to sweeten them.

Instead of store-bought honey —

Consider buying raw, local honey from someone in your area.

Raw honey is unprocessed and contains small amounts of antioxidants and immune-supporting properties, which may even help you build a tolerance to local pollens. Plus, you can support your local beekeepers and local ecosystem — including helping our pollinators. This has a ripple effect on the entirety of our food system.

Your body breaks down all types of sugar in a similar way. But you can make a difference in your own health and the health of your family and community by making health-conscious decisions when it comes to added sugar.