Below, is an actual list of added sugars (bad!) vs. natural sugars (not so bad!) and some names to be aware of that pose as good ingredients when they are really just added sugars under different names to disguise that fact.
Learn to identify terms that mean added sugars, including sugar, white sugar, brown sugar, confectioner’s sugar, corn syrup, dextrin, honey, invert sugar, maple syrup, raw sugar, beet sugar, cane sugar, corn sweeteners, evaporated cane juice, high fructose corn syrup, malt, molasses, and turbinado sugar. There are others but this is a good start. And then below is an actual chart of hidden sugars listed by category of foods and the amount of added teaspoons of sugar that are put in.
Hidden Sugars in Foods
| Food | Serving Size | Added Sugar Teaspoons | Added Sugar Grams |
| Beverages | |||
| Cranberry Juice Cocktail | 1 cup | 7 ½ tsp | 30 g |
| Lemonade | 1 cup | 7 tsp | 28 g |
| Soda Pop | 12 ounce can | 10 tsp | 40 g |
| Sports Drink | 20 ounce bottle | 8 ½ tsp | 34 g |
| Sweet Tea | 1 cup | 5 ½ tsp | 22 g |
| Breakfast Foods | |||
| Breakfast Toaster Pastry | 1 pastry | 4 - 4 ½ tsp | 16 – 18 g |
| Cereal Fruit Bar | 1 bar | 2 ½ - 3 tsp | 10 - 12 g |
| Chocolate Puffed Cereal | 1 cup | 3 ½ tsp | 14 g |
| Coffee cake | 4 oz piece | 5 tsp | 20 g |
| Frosted Shredded Wheat Cereal | 1 cup | 3 tsp | 12 g |
| Fruit Ring Cereal | 1 cup | 3 tsp | 12 g |
| Glazed Doughnut | 1 doughnut | 4 tsp | 16 g |
| Granola Bar | 1 bar | 2 tsp | 8 g |
| Honey Coated Cereal | 1 cup | 3 tsp | 12 g |
| Instant Sweetened Oatmeal | 1 packet | 3 tsp | 12 g |
| Desserts | |||
| Angel Food Cake | 4 oz piece | 7 tsp | 28 g |
| Banana Cake | 4 oz piece | 2 tsp | 8 g |
| Brownie, no icing | 1 oz piece | 4 tsp | 16 g |
| Cheesecake | 4 oz piece | 2 tsp | 8 g |
| Chocolate Cake, iced | 4 oz piece | 10 tsp | 40 g |
| Chocolate Chip Cookie | 1 cookie | 2 tsp | 8 g |
| Cupcake, iced | 4 oz piece | 6 tsp | 24 g |
| Fig Newton Cookies | 2 cookies | 2 tsp | 8 g |
| Gingersnaps | 1 cookie | 3 tsp | 12 g |
| Oatmeal Cookie | 1 cookie | 2 tsp | 8 g |
| Vanilla Pudding | ½ cup | 5 tsp | 20 g |
| Candies | |||
| Chocolate Candy Bar | 1 bar | 4 ½ tsp | 18 g |
| Chocolate Mint | 1 piece | 2 tsp | 8 g |
| Condiments and Sauces | |||
| BBQ Sauce | 2 tablespoons | 3 tsp | 12 g |
| Jam and Jelly | 1 tablespoon | 2 ½ - 3 tsp | 10 – 12 g |
| Ketchup | 2 tablespoons | 2 tsp | 8 g |
| Pasta or Spaghetti Sauce | ½ cup | 2-3 tsp | 8-12 g |
| Salad Dressing | 2 tablespoons | ½ - 1 tsp | 2-4 g |
| Other Foods | |||
| Bread, Whole Grain | 1 slice | 1 tsp | 4 g |
| Crackers, Whole Grain | 16 small crackers | 1 tsp | 4 g |
| Peanut Butter | 2 tablespoons | ¾ tsp | 3 g |
| Tomato Soup | 1 cup | 3 tsp | 12 g |
| Vanilla Yogurt | 8 ounces | 3 tsp | 12 g |
There is room to include a small amount of added sugars in your eating plan to improve the palatability and flavor of nutrient-rich foods—a sprinkle of brown sugar on your morning oatmeal or a dribble of honey in tart plain yogurt. However, the main sources of added sugars like sugar-sweetened beverages, sweets and snacks, need to be limited. These type foods provide little nutritional value to one’s diet but may be adding a substantial amount of unwanted calories.
This information is invaluable and should be referred to for anyone wanting to lose weight or even to maintain overall health!
Please make a copy and refer back to this list. Leave your comments and questions and I'll try to think of even more disguised names to add to the list!
This is very informative and helpful! Thank you.
ReplyDeleteOf course. My pleasure!
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