17 Surprising Foods and Drinks High in Sugar

Identifying Sweet Culprits

In today's health-conscious world, awareness about dietary sugar intake has become paramount. While sugar naturally occurs in many foods, it is the added sugars present in processed foods and beverages that often escape notice and pose significant health risks. Understanding the foods that are high in sugar helps individuals make informed dietary choices and maintain better health.

Excessive sugar consumption has been linked to various health issues, including obesity, heart disease, and type 2 diabetes. With a myriad of everyday foods containing hidden sugars, even health-conscious individuals might find it challenging to keep their sugar intake in check. Identifying these high-sugar foods is crucial for anyone looking to improve their dietary habits and overall well-being.

1) Candy bars

Candy bars are notorious for their high sugar content. They are a popular indulgence but should be consumed in moderation due to their impact on blood sugar levels.

Some candy bars, like the Payday, contain 21 grams of sugar. This is close to the daily recommended sugar limit for women, which is 24 grams.

The York Peppermint Patty is a relatively lighter option with 26 grams of sugar and fewer calories. Yet, it still contributes significantly to daily sugar intake.

Twix Peanut Butter offers a lower sugar content at 14 grams. It stands out as a slightly better choice for those monitoring sugar consumption.

Though these treats offer variety in sugar content, they should all be enjoyed sparingly to maintain a balanced diet.

2) Soda

Sodas are some of the most sugary beverages available on the market. A 20-ounce bottle of Mountain Dew contains 76 grams of sugar, making it one of the highest in sugar content among soft drinks.

Coca-Cola, another popular soda, contains 39 grams of sugar per 12-ounce can. This is equivalent to about 10 teaspoons of sugar, which is more than 80% of the recommended daily intake.

This high sugar content in sodas contributes greatly to excessive calorie consumption. Regular intake of sugary sodas is linked to various health issues including obesity, type 2 diabetes, and heart disease.

Artificially sweetened sodas, although low in sugar, are not necessarily healthier. They can encourage cravings for sweet foods, potentially leading to higher overall sugar consumption.

Flavored sodas, such as cherry or vanilla versions, often contain just as much sugar if not more. It is important for consumers to read labels and understand the sugar content in these beverages.

3) Ice cream

Ice cream is a popular dessert known for its creamy texture and variety of flavors. It is a notable example of a food high in sugar, with typical servings containing significant amounts of added sugars.

A single serving of premium ice cream can contain around 19 grams of sugar. This high sugar content contributes to its sweet taste and creamy consistency.

Besides sugar, ice cream is also high in calories and fat. These factors make it a dense source of energy but lower in essential nutrients. For those monitoring their glucose levels, regular ice cream can affect blood sugar due to its glycemic index.

Options are available for individuals seeking lower sugar intake. Brands like Halo Top and Nick’s offer versions with reduced sugar content. These alternatives cater to dietary needs without sacrificing taste.

For diabetics or those on low-sugar diets, sugar-free and low-GI ice creams are recommended. Blue Bunny Sweet Freedom is one such option, providing a treat that aligns better with health goals.

Among the varieties, light ice creams also present a lower-sugar and lower-fat option while retaining some traditional flavors. Selections like Edy's Slow Churned offer choices for those looking to balance indulgence with dietary restrictions.

4) Fruit juice

Fruit juice is known for being high in natural sugars. Even 100% fruit juice can contain sugar levels comparable to sugary sodas. This high sugar content is due to the concentration of fruit sugars.

One of the common examples is orange juice, which has a glycemic index between 66 and 76. This places it in the high GI category, indicating it can cause significant spikes in blood sugar levels. For this reason, it is often recommended that people with diabetes consume it sparingly.

Other fruit juices, like apple or grape juice, also have high sugar content. The natural sugars in these juices can contribute to daily sugar intake quickly. It is crucial to be mindful of portion sizes when consuming fruit juice.

Though fruit juice contains vitamins and antioxidants, it lacks the fiber found in whole fruits. This absence of fiber means the sugars in juice are absorbed more rapidly into the bloodstream. Limiting intake and opting for whole fruits can be a healthier choice.

5) Canned Fruit in Syrup

Canned fruit in syrup contains high levels of added sugars. Often packed in heavy syrup, these fruits are surrounded by a mixture of water, corn syrup, and sugar.

This syrup can add unnecessary calories. For example, a 15.25-ounce can of sliced peaches in syrup contains about 200 calories just from the syrup.

Corn syrup, a common ingredient, is particularly concerning. It's one of the more harmful sugars used in processed foods. This added sugar can contribute to various health issues, including weight gain and increased risk of diabetes.

People with diabetes should be cautious. Fresh or canned fruit without added sugars is a better option. Canned fruit in natural juice or water provides a much healthier alternative.

6) Chocolate

Chocolate, particularly dark chocolate, is a popular treat that also contains a notable amount of sugar. Even though dark chocolate is often chosen for its health benefits, it still includes sugars to enhance its taste.

A typical 101-gram bar of dark chocolate with 70-85% cocoa solids contains around 46 grams of sugar. This indicates that while it is richer in beneficial compounds like flavonols, its sugar content remains significant.

Milk chocolate, which is more commonly consumed, carries a higher sugar content compared to dark chocolate. This type typically includes milk or milk solids, which contribute to its sweeter taste and smoother texture.

The caloric content of chocolate is also something to consider. For instance, a quarter cup of dark chocolate, roughly equivalent to 1.5 ounces, delivers about 220 calories, including a combination of fats, proteins, and carbohydrates.

While chocolate provides health benefits, particularly through the flavonols found in the cocoa, it's essential to be mindful of the sugar and calorie intake when consuming it. Choosing chocolate with higher cocoa percentage can help reduce sugar consumption.

7) Pastries

Pastries are a popular treat found in many cultures. They often contain high amounts of sugar, contributing to their sweet flavor and satisfying texture.

Common examples of pastries include croissants, Danish pastries, and éclairs. These items often feature additional sweeteners such as icing, glaze, or fruit filling, increasing their sugar content.

Many bakery items, like cinnamon rolls and puff pastries, pack significant sugar levels, appealing to those with a sweet tooth.

When consuming pastries, it is important to be mindful of portion sizes to manage sugar intake effectively. Consider enjoying these treats on special occasions rather than as a regular part of your diet.

8) Energy drinks

Energy drinks are notorious for their high sugar content. Many popular brands pack a significant amount of sugar into a single serving, often exceeding the recommended daily allowance for added sugar. For example, some energy drinks can contain up to 41 grams of sugar per 12-ounce can.

This high sugar content can quickly add up, especially for those consuming energy drinks regularly. The high sugar levels lead to a rapid spike in blood sugar, followed by a crash. This cycle can leave individuals feeling more fatigued and can contribute to long-term health risks like weight gain and diabetes.

In addition to sugar, energy drinks often contain high levels of caffeine and other stimulants. While these ingredients can provide a temporary boost, the combination with sugar can strain the body's metabolism over time. This makes energy drinks a less ideal choice for sustained energy throughout the day.

It is crucial to check the nutrition labels of energy drinks and be aware of the amount of sugar they contain. Opting for lower-sugar alternatives or other sources of energy, such as water or snacks high in protein, can be healthier options for maintaining energy levels without the excessive sugar intake.

9) Maple Syrup

Maple syrup is a popular natural sweetener derived from the sap of maple trees.

A tablespoon of pure maple syrup contains about 12 grams of sugar and 52 calories. It's important to note that it is high in carbohydrates.

Maple syrup contains minerals like magnesium, zinc, manganese, calcium, potassium, and iron. Despite these minerals, its high sugar content means consumption should be moderate.

Many store-bought syrups are not pure maple syrup but are instead made with sugar-heavy syrups and added flavors. It's essential to check labels and opt for pure varieties to avoid added sugars and artificial ingredients.

Maple syrup's glycemic index is lower than regular sugar, making it a slightly better option for managing blood sugar levels. However, due to its concentrated carbohydrate content, it still needs to be consumed with caution, especially for individuals monitoring their blood sugar.

For those with diabetes, incorporating maple syrup into a diet requires careful planning. It is similar to white sugar in terms of carbohydrates and can cause blood sugar fluctuations if consumed in large quantities. Thus, portion control is essential.

By understanding its nutritional composition and potential health impacts, individuals can make informed decisions about including maple syrup in their diet.

10) Jelly Beans

Jelly beans are colorful, chewy candies often enjoyed by many. Each small piece packs a significant amount of sugar, making it a food high in sugar. On average, a serving of 35 jelly beans contains around 30 grams of sugar, equivalent to 7.5 teaspoons.

The high sugar content in jelly beans can cause rapid spikes in blood sugar levels. This is particularly concerning for individuals with diabetes, as managing blood sugar levels is crucial for their health. Consuming jelly beans should be done with caution and in moderation.

Jelly Belly, a popular jelly bean brand, provides a wide variety of flavors but also includes artificial colors and flavors. These additives may impact sensitive individuals, potentially causing hyperactivity or other reactions. For those watching their sugar intake or interested in healthier options, looking at alternatives might be beneficial.

Parents should be cautious when giving jelly beans to children due to the high sugar content and potential for dental issues. Overconsumption of sugary foods like jelly beans can contribute to obesity, type 2 diabetes, and heart disease over time.

In summary, jelly beans are a tasty treat but should be eaten sparingly due to their high sugar content and possible health effects.

Health Impact of High Sugar Foods

Consuming foods high in sugar can have significant effects on both short-term and long-term health. These impacts range from immediate physical and mental changes to serious chronic conditions that can develop over time.

Short-Term Effects

Eating high-sugar foods can cause a quick spike in blood glucose levels, leading to a burst of energy. This energy surge is often followed by a rapid decline, causing fatigue and irritability—sometimes referred to as a "sugar crash."

High sugar intake can also aggravate skin conditions like acne by increasing the body's insulin levels, which can lead to inflammation and greater oil production in the skin. Besides, consuming too much sugar can affect mental clarity, leading to difficulties in concentration and mood swings.

Another immediate issue is its impact on dental health. High sugar levels can encourage the growth of bacteria in the mouth, leading to tooth decay and cavities.

Long-Term Health Risks

Over an extended period, a diet high in sugar is linked to several chronic health conditions. Among the most concerning are obesity and insulin resistance, which can pave the way to type 2 diabetes. Long-term sugar consumption can also lead to ongoing inflammation, which is a risk factor for many conditions, including heart disease and certain cancers.

Additionally, high sugar intake is related to higher triglyceride levels, which contribute to cardiovascular diseases. Mental health can also suffer; studies have found that a diet high in sugar can increase the risk of depression and anxiety.

Moreover, consuming excessive sugar means ingesting a lot of "empty calories," offering little nutritional value and potentially leading to nutrient deficiencies.

Nutritional Alternatives to High Sugar Foods

Reducing sugar intake is essential for maintaining good health. Opt for foods with naturally low sugar content and incorporate natural sweeteners for better nutrition.

Low Sugar Choices

Low sugar options provide essential nutrients without the high glycemic impact. Fresh vegetables are excellent choices, offering vitamins, minerals, and fiber. Green leafy vegetables like spinach and kale are nutrient-dense and low in sugar.

Whole grains like quinoa and brown rice are also beneficial. They provide complex carbohydrates that release energy slowly.

Nuts and seeds, such as almonds and chia seeds, are great for snacking. They contain healthy fats, protein, and fiber, offering energy without added sugars.

Dairy alternatives like unsweetened almond milk or coconut yogurt are lower in sugar compared to traditional dairy products.

Natural Sweeteners

Natural sweeteners are better alternatives to refined sugar. Stevia is one such sweetener, derived from the leaves of Stevia rebaudiana. It’s calorie-free and doesn't raise blood sugar levels.

Monk fruit extract is another option. It has zero calories and a lower glycemic index, making it suitable for diabetics.

Raw honey offers antioxidants, vitamins, and minerals. Though it contains sugar, it is more nutrient-dense than table sugar.

Maple syrup contains minerals like manganese and zinc. While still sugary, it offers additional nutrients.

Sugar alcohols like xylitol and erythritol are lower in calories and do not spike blood sugar levels drastically, making them suitable for people managing diabetes.

Tips for Reducing Sugar Intake

Reducing sugar in one's diet involves understanding what to look for when shopping and making more health-conscious snack choices. This can be achieved by carefully reading food labels and opting for healthier snacks.

Reading Food Labels

Reading food labels is essential to identify hidden sugars in various foods. Look for ingredients such as sucrose, high-fructose corn syrup, dextrose, and fructose. Foods with these ingredients have added sugars that can increase daily sugar intake.

Checking the Nutrition Facts panel helps determine the total sugar content per serving. Pay attention to the "Added Sugars" line, which distinguishes naturally occurring sugars from those added during processing. Products with lower added sugars are generally better choices.

Identify products labeled as "sugar-free" or "no added sugar". These can reduce overall sugar consumption significantly, but always verify the ingredient list for artificial sweeteners if concerned about their presence.

Healthy Snacking

Choosing healthy snacks is a practical way to minimize sugar intake. Opt for whole foods such as fruits, vegetables, nuts, and seeds. These natural options provide essential nutrients without excessive added sugars.

Prepare snacks in advance to avoid unhealthy choices. Some ideas include sliced vegetables with hummus, Greek yogurt with berries, or a handful of almonds. These can satisfy hunger without the sugar spike.

Replace sugary snacks with protein-rich options. Protein helps in curbing sugar cravings. Hard-boiled eggs, cheese sticks, and turkey slices are excellent choices that keep you full longer and reduce the desire for sugary foods.

Utilizing these tips can help lower sugar intake and promote healthier eating habits without sacrificing flavor or satisfaction.