8 High-Sugar Foods To Avoid & Smart Choices To Replace Them!

Here’s a list of 8 foods you need to keep a close eye on if you are watching how much sugar you consume. Get the facts here.

Many people are starting to get a better grasp over the high fat foods that are out there and are starting to avoid eating them for both their weight and health's sake.

Much discussion has been made in the media about the harmful effects of trans fats on the body and as such, health conscious individuals are becoming very aware of which foods contain trans fats and which ones don't.

Unfortunately, fat content is not all you need to be watching with the foods you're eating. Many popular food picks are surprisingly loaded with sugar as well.

You definitely can help reduce the sugar content in your diet by omitting candy, soda, and packaged 'fruit-snack' type products, but if you aren't aware of how hidden sugars are sneaking into your diet, you might just find that you're taking in a lot more than you'd like.

Here is a list of some of the foods you need to have a close eye on. By finding healthier substitutes you can substantially improve your diet.

1. Lender's Blueberry Bagels

Bagels are a terrific option for those looking for a dense form of carbohydrate, but this variety packs 9 grams of sugar per bagel. While this may work if you're using it as a post-workout meal, any other time during the day you want to try and maintain a steadier level of energy.

By taking in high doses of sugar drastic energy highs and then a drastic drop and with it, an energy low. Instead opt for plain whole wheat, as this should help keep the sugar to a lower level.

2. Wheat Thins

A good snack idea for mid-afternoon is whole wheat crackers with low-fat cheese. It will combine both carbohydrates and protein, helping make for a more complete mini-meal.

If you're choosing Wheat Thins, made by Nabisco however, you'll be taking in 4 grams of sugar per serving! If you're the type of person who can't stop at one serving - as many people can't when it comes to crackers, you'll be even worse off.

If you're in the mood for a cheesy snack, consider Kay's Naturals Protein Chips in Chili Nacho Cheese flavor. At 110 calories and 10 grams of protein per 1 oz serving, you really can't go wrong with this halfway through your day.

3. Hunt's Ketchup

Ketchup is probably one of the most popular condiments consumed. It goes well with so many different foods and is very cost effective. The problem with ketchup though is that it does contain a fair amount of sugar. At 4 grams per tablespoon, if you add 2-3 tablespoons to your place without really realizing it, you've just eaten the equivalent sugar content as what's found in half a can of soda.

Instead of flavoring your food with ketchup, try Walden Farms Barbecue Sauce. Considering it's both calorie and sugar free, it is the perfect option for those who are really trying to stick with their diet.

4. Vanilla Silk Soy Milk

Many individuals who suffer from certain health problems are now starting to turn to soy milk as an option to help meet their calcium needs. While it's good they are supplying their body with this essential mineral, the bad news is that this soy milk contains 11 grams of sugar per serving. For anyone watching their diet, this isn't the best addition to keep calories down.

A better choice if you're looking for a soy product is Universal Soy protein powder. It's available in Apple Cinnamon, Banana, Chocolate, and Strawberry flavor, contains 27 grams of protein, and is sugar-free.

The soy protein does contain 60 mg of calcium as well, but if you're looking to get more, then you can easily also supplement with Nature's Science Calcium Citrate to fulfill your needs.

5. Newman's Own Marinara Sauce

Many people choose to use pasta as their solid post-workout meal. Filled with plenty of carbohydrates to help refill muscle glycogen stores, you really can't go wrong. If you choose to use Newman's Own Marinara Sauce though, you need to be aware that this contains 11 grams of sugar per half a cup you use.

You'd be far better off preparing your own tomato based pasta sauce and using small amounts of Splenda if you prefer a slightly sweeter taste.

6. Canned Sweet Peas

Vegetables are something that many people struggle to get in, but they are a very important part of any diet because of the nutrients they supply the body. Vegetables also become even more critical when one is dieting because they are very low in calories and contain a high amount of dietary fiber.

To help reach their 5-10 a day, some people opt to turn to canned vegetables - canned sweet peas topping the list. Unfortunately the Del Monte variety has 4 grams of added sugar per serving, making it not quite as low-calorie of an option as you may like. If you're really craving sweet peas, you'd be better off buying them fresh and eating them in their natural state.

7. Kellogg's Bran Flakes

Whole grain cereal is a quick and easy choice to start your day with but Bran Flakes, which many people think are a very healthy option, aren't quite as good as you may think. Each 3/4 cup serving contains 6 grams of sugar. While this isn't as high as some of the other sweetened cereals out there, it's still more sugar than someone who is trying to maximize fat loss needs.

For a better option consider Dymatize's Elite High-Protein cereal. While it does still contain some sugar in comparative levels to that of Bran Flakes, it also contains a much higher dose of protein which will offset the effects of sugar alone.

8. Nutri-Grain Bars

When you're running short on time and you need a quick, transportable snack, do you opt for a Nutri-Grain bar? Available in a wide variety of fruit flavors, these are a favorite among many.

Unfortunately, they also contain 11 grams of sugars! Considering they only contain 130 calories, this is almost the same value that you would see if you were to eat a chocolate bar!

Instead of keeping these at your desk at work, consider the EAS Carb Control Bars. Available in 6 different flavors, they only contain 2 grams of sugar and also have 17 grams of protein to boot!


So, make sure you are keeping these foods in mind. While there are definitely much worse options out there, if you're trying to maximize your diet, these are ones you definitely want to be paying attention to.