If you’re health-conscious but also love to snack, things can be tricky, especially when so many supposedly healthy foods are actually loaded with hidden sugars. Clever marketing can be surprisingly good at masking the fact that these snacks are more indulgent than nutritious.
To help you make more well-informed decisions, let’s take a look at some of the most common culprits that sound healthy but are secretly full of sugar.
Flavored Yogurt
You’re not alone if you think all yogurt should be pretty healthy. But unfortunately, the truth is that flavored options can pack in as much sugar as a whole dessert. Brands often add sweetened fruit purees, syrups, and even candy toppings. While these extras certainly make them more appealing, they also make them a lot less healthy.
Granola Bars
Granola bars are one of the most popular “healthy” snacks out there, and for good reason. They’re well-marketed as a wholesome snack and are super easy to eat on the go. But unfortunately, many are actually loaded with sugar and artificial sweeteners to make them taste good.
Fruit Juice
You’d think that anything made from fruit should be pretty healthy. However, in reality, even 100% fruit juice isn’t as good for you as it sounds. While it’s natural sugar, a glass of juice often contains the sugar equivalent of several whole fruits without enough fiber to balance it out.
Dried Fruit
Dried fruit seems like a great snack that strikes a perfect balance between sweet and healthy, but the dehydration process concentrates the natural sugars, making them a calorie-dense option.
On top of that, many brands add even more sugar to enhance the flavor. The sad result of this is that just one handful of dried mango could have as much sugar as a candy bar.
Smoothies
What could be more healthy than a drink made from several different fruits and veggies? Well, while smoothies can be a healthy choice when made with whole fruits, vegetables, and unsweetened milk, those store-bought options that look so enticing are often sugar traps that sneak in fruit juices, sugary yogurt, or sweetened protein powders, making them far less healthy.
Energy Bars
A lot of people rely on energy bars for a healthy burst of energy throughout the day. But unfortunately, that boost often comes from sugar rather than natural energy. A lot of bars rely on sweeteners like high-fructose corn syrup or honey to make them taste good. So while they’re convenient, they might leave you crashing later.
Flavored Oatmeal Packets
You’re not wrong to think that instant oatmeal seems like a quick and healthy breakfast, but the flavored varieties often come loaded with sugar to enhance their taste. It’s especially important to look out for packets labeled “maple and brown sugar” or “apple cinnamon”, as they can have up to 15 grams of sugar in a single serving.
Trail Mix
Trail mix sounds like a smart and healthy snack, but many pre-packaged options include sugary ingredients like chocolate candies and sweetened dried fruits, which can quickly fill you up with unhealthy amounts of sugar.
If you love trail mix, you might want to consider making your own with unsalted nuts and unsweetened dried fruits to keep things healthier.
Plant-Based Milks
Plant-based milks like oat and soy are often marketed as healthier alternatives to traditional dairy milk. And while they can be fantastic alternatives on their own, flavored or sweetened varieties are often surprisingly high in sugar. In fact, a single cup of sweetened almond milk can contain as much sugar as a soda.
Bottled Teas
It’s a sad fact that bottled teas, especially the ones marketed as “natural” or “antioxidant-rich,” commonly sneak in significant amounts of sugar. Seemingly healthy options like flavored green teas or iced teas with honey can contain as much sugar as a candy bar.
Protein Shakes
When you’re bulking up or simply feel like you’re not getting enough protein in your diet, protein shakes seem like a great choice. However, it’s important to note that many of the options you’ll see in the store are packed with added sugars and artificial flavors. A single bottle can contain over 20 grams of sugar, which defeats the purpose of a post-workout snack.
Applesauce Cups
As you probably know, applesauce is often marketed as a healthy snack for kids and adults. But the problem is that many single-serving cups are loaded with added sugars or high-fructose corn syrup.
Even “natural” applesauce can contain unnecessary sweeteners, so you’re better off opting for unsweetened versions or making your own by blending cooked apples with cinnamon.
Veggie Chips
Sure, veggie chips sound like a smart alternative to potato chips, but are they really? Many options are fried and coated in sugary glazes to enhance their flavor. These snacks are often just as high in calories, sugar, and fat as regular chips.
Cereal Bars
When you’re looking for a healthy breakfast alternative, you’ll find plenty of marketing telling you that cereal bars are the way to go. But unfortunately, they can contain more sugar than actual cereal. Brands add sweeteners to mimic the taste of cereal and milk, making them a lot less nutritious than they seem.
Coconut Water
It’s true that coconut water is a natural hydrator, but flavored versions can come with a hefty dose of sugar. Some brands will even add syrups to improve the taste, turning a refreshing drink into something more similar to soda than water.
Stick to plain, unsweetened coconut water if you want to keep it as healthy as possible.
Flavored Nut Butters
Nuts are a great way of getting some extra fiber and protein into your diet, but nut butters with chocolate or cinnamon often sneak in unnecessary sugar to make them more appealing. In fact, these flavored versions can have double the sugar of plain nut butter, so it’s important to always check the label before you buy.
Rice Cakes With Coatings
Plain rice cakes are a light snack in themselves, but once you add caramel or chocolate coatings into the mix, the sugar content skyrockets. These flavored rice cakes might satisfy a sweet craving, but they really don’t offer much in the way of nutritional value.
Frozen Yogurt
Frozen yogurt is no better than many flavored yogurts when it comes to sugar content. They’re often marketed as a healthier alternative to ice cream, but a lot of varieties are loaded with sugar to make them taste just as indulgent.
Fruit-Flavored Sparkling Water
A lot of people think that sparkling water is just as healthy as plain ol’ water. But in reality, sparkling waters with added fruit flavors commonly include added sugars or artificial sweeteners to enhance the taste.
So, while it’s definitely still better than soda, these drinks aren’t always as healthy as they appear.