You might be surprised to learn where added sugars hide. Use these smart swaps and shopping tips to lower your sugar intake without giving up your favorite foods.
There are plenty of good reasons to cut back on sugar. Maybe you have diabetes and you’re trying to keep your blood sugar levels in check. Or maybe you’re doing it for your overall health and well-being.
Whatever the reason, it’s a smart goal. When we eat too much sugar, we’re at a higher risk of health problems such as Type 2 diabetes, heart disease and metabolic syndrome, says Lona Sandon, PhD. She’s an associate professor of clinical nutrition at the University of Texas Southwestern Medical Center.
The truth is that most of us consume too much of it. On average, American adults eat or drink 17 teaspoons of added sugars per day. That’s 57 pounds of added sugar per year!*
The key word here is “added.” Foods that naturally have sugar like fruit and milk aren’t as much of a problem. They usually have much less sugar. And they have nutrients that help keep blood sugar levels steady.*
Foods with added sugar are often easy to spot. It’s the sweet-tasting stuff like cookies, brownies, candy and sweetened drinks like sodas and fruit drinks.* But added sugar also hides in some surprising places — common foods we’d normally put on the “healthy” list. It might be just a little bit compared to a big piece of cake. But if you eat them every day, the sugar can add up fast.
Ready for some good news? With a few smart swaps at the grocery store, you can cut back on added sugars without missing a thing. Here are some sneaky sources of added sugar and what you can buy instead.
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It may not taste sweet, but 1 tablespoon of tomato ketchup has about 1 teaspoon of added sugars.* Look for bottles that say “no sugar added” on the label. You could also try putting tomato slices or even fresh salsa on your burger instead.
All yogurts have lactose, which is a natural sugar in milk. But there is often more sugar added, especially to yogurts with fruit or toppings.* In good news, there are low-sugar or no-sugar yogurt options. Some of these also have more protein. Or you can go for plain yogurt, which has no added sugar. Then mix in fresh or frozen fruit for some sweetness.*
“These can be a sneaky source of added sugar and loaded with sodium too,” Sandon says. “The best option is to make your own oil-and-vinegar dressing.”
Mix one part vinegar (balsamic, red wine, champagne) with three parts olive oil. Then add spices from your cabinet like:
Black pepper
Basil
Oregano
Garlic
Italian seasoning
Look for those made with 100 percent whole grain. And choose crunchy instead of soft and chewy, Sandon suggests. The soft and chewy ones often have more added sugar. Also, avoid bars with chocolate, yogurt or nut butter coatings. The coatings also have added sugar.
Skip the packages of instant oatmeal and choose quick-cooking oats instead. They’re usually cheaper and don’t take any longer to cook. And they have one ingredient: oats. Once they’re cooked, you can add raisins and cinnamon for some natural sweetness.
Peanut butter, almond butter and other nut butters made with just nuts have some natural sugar. But many brands add more to make them a little sweeter. Stick to the natural nut butters that have the oil on top. They tend to be lower in added sugars or often have none, Sandon says.
Some cereals are more clearly sugary, such as those with frosting, honey flavoring or marshmallows. But even healthy-sounding ones such as granola or those with “oat” or “bran” in the name can still pack in a tablespoon of added sugar per serving.
Look for cereals that have 5 grams or fewer of added sugar per serving. “Regular oatmeal and shredded wheat have no or low added sugar,” says Sandon. Also, look for bran or whole-grain cereals without added flavorings. Want to add sweetness? Top your cereal with fresh berries, chopped walnuts or a dash of cinnamon.
The bottom line: You don’t have to give up your favorite foods to cut your added sugars by a lot. You’ll go a long way just by reading labels and making a few smart grocery store swaps.
*FOR 57 POUNDS SOURCE : University of California, San Francisco SugarScience. How much is too much? Accessed July 28, 2025.
*FOR BLOOD SUGAR LEVELS SOURCE: University of San Diego School of Medicine. Understanding natural versus added sugars. February 26, 2021. Accessed July 28, 2025.
*FOR ADDED SUGARS AND NO ADDED SUGAR SOURCE: The Office of Disease Prevention and Health Promotion. Dietary guidelines for Americans 2015-2020 eighth edition: cut down on added sugars. March 2016. Accessed July 28, 2025.
*FOR YOGURT WITH FRUIT TOPPINGS SOURCE: Academy of Nutrition and Dietetics. What to look for in yogurt. April 16, 2025. Accessed July 28, 2025.
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