5 'Healthy' Foods That Have as Much Sugar as Candy

Think you’re making smart choices by picking “healthy” snacks? Think again! Some popular foods marketed as nutritious actually contain shocking amounts of hidden sugar - sometimes more than a candy bar. Here are five unsuspecting foods that might be sneaking extra sugar into your diet.

1. Low-Fat Flavored Yogurt

Low-fat yogurt is often marketed as a health food, but it’s also one of the biggest hidden sugar offenders. To make up for the lack of fat, manufacturers add sugar to improve flavor, with many varieties containing over 20 grams of sugar per single cup - that’s about five teaspoons, nearly the same as a small candy bar. Yogurts with added fruit flavors or “vanilla” tend to be especially high in sugar. For a healthier option, try plain Greek yogurt and add your own fresh fruit for natural sweetness.

2. Granola

Granola is often thought of as a nutritious breakfast or snack, but many store-bought granolas come loaded with sugar. With ingredients like honey, brown sugar, or even chocolate chips, a single cup of granola can contain 20-30 grams of sugar. Some varieties even rival the sugar content of a serving of chocolate candies! If you’re a granola lover, look for low-sugar options or make your own using oats, nuts, and a small amount of honey or dried fruit.

3. Fruit Juice

Fruit juice may seem like a wholesome choice, but even “100% fruit juice” packs a sugar punch. A single 8-ounce glass of orange juice, for example, can contain around 21 grams of sugar, comparable to a can of soda. This is because fruit juice lacks the fiber of whole fruit, so your body absorbs the sugar faster, causing blood sugar spikes. Stick to whole fruits whenever possible, or dilute juice with water to cut down on sugar content.

4. Flavored Oatmeal

Flavored instant oatmeal is quick and convenient, but many varieties contain around 12-15 grams of added sugar per packet. Varieties labeled “maple brown sugar” or “apple cinnamon” often have as much sugar as a dessert, making them more like a treat than a balanced breakfast. Instead, opt for plain oats and add fresh fruit or a sprinkle of cinnamon for a healthier, naturally sweetened breakfast.

5. Dried Fruit

Dried fruit contains highly concentrated sugars due to the removal of water, making a small handful as sugary as a mini candy bar. Some varieties also have added sugars, increasing the total sugar content further. While dried fruit still provides fiber and nutrients, fresh fruit is a healthier option, with more water and less concentrated sugar, helping control portion sizes and blood sugar levels.

These foods may look healthy on the surface, but hidden sugars can make them surprisingly sweet. Next time you’re at the store, check the labels and consider alternatives to keep your sugar intake in check - your body will thank you!

References: 10 Healthy-Sounding Foods With More Sugar Than Candy | 17 Foods and Drinks That Are Surprisingly High in Sugar