Common Foods that have super high levels of ADDED SUGARS.

The FDA and CDC (not that that really matters – eye roll) have updated their recommendations for safe levels of added sugars. Generally speaking, you want to lower your total daily CARB intake to 40 to 90 grams a day, depending on what your health goals are. To begin monitoring your carbs, we start with added sugars. When checking food labels, look for added sugars and count those. Keep them under 40 grams per day. When you get good at that, you can worry about the other carbs.

Here’s a list of commonly consumed food products that have a lot of added sugar. Watch out!!

1. Barbecue Sauce-Slathered Items

• Average Added Sugars: 10-20 grams per serving
• Note: A sandwich or a serving of ribs with barbecue sauce can vary widely in sugar content depending on the sauce’s sweetness.

2. Sweetened Coffee Drinks

• Average Added Sugars: 25-60 grams per medium drink
• Note: The sugar content spikes with syrups, whipped cream, and flavored drizzles.

3. Breaded and Fried Chicken

• Average Added Sugars: 1-5 grams per 3-4 pieces
• Note: While not as high as other items, some breading mixes and dipping sauces significantly contribute to added sugars.

4. Salad Dressings

• Average Added Sugars: 5-10 grams per 2 tablespoons
• Note: Creamy and sweet vinaigrettes tend to have higher sugar content.

5. Coleslaw

• Average Added Sugars: 10-15 grams per ½ cup serving
• Note: The dressing used in coleslaw is often sweetened.

6. Breakfast Items

• Average Added Sugars:
  • Oatmeal: 10-20 grams per serving depending on toppings.
  • Breakfast Sandwiches: 1-5 grams, higher if sauces or glazed meats are included.

7. Soda and Sweetened Beverages

• Average Added Sugars: 20-50 grams per 12 oz
• Note: Regular soft drinks are a well-known source of high amounts of added sugars.

8. Milkshakes and Ice Cream

• Average Added Sugars: 60-100 grams per medium serving
• Note: Milkshakes and similar frozen treats can have extremely high sugar content.

9. Sweetened Yogurt Parfaits

• Average Added Sugars: 15-30 grams per serving
• Note: Even with “healthy” labels, these can contain as much sugar as desserts.

10. Asian-Inspired Sauces

• Average Added Sugars: 10-25 grams per serving of dish
• Note: Sweet sauces significantly add to the sugar content of these meals.

The Bottom Line:

Fast food and processed foods can be significant sources of added sugars, often hidden in products that might not even taste overly sweet. Awareness and moderation are key strategies for managing intake. Opting for items with known, lower added sugar content or asking for sauces and dressings on the side can help control how much added sugar you’re consuming.