Today, many foods contain hidden sugars, including some that you may not consider to be sweets, making it easy to underestimate how much you are consuming.

The American Heart Association (AHA) recommends that women limit their added sugar intake to 6 teaspoons (25 grams) per day, while men should limit their intake to 9 teaspoons (37.5 grams). [1]

Knowing which foods have additional hidden amounts of sugar can help you stay on target with dietary goals and avoid unhealthful blood sugar spikes. To identify added sugars, look at the ingredients list on the nutrition label of grocery items.

Popular foods that typically have a high amount of added sugar include:

Ketchup

Ketchup is one of the most popular condiments worldwide but can contain as much as 4 grams of sugar per tablespoon of ketchup.

Spaghetti Sauce

Sugar cuts the acidity of tomatoes and is sometimes added to pre-made pasta sauces for a more balanced taste. The best way to ensure you aren’t getting any unwanted sugar in your pasta sauce is to make your own. However, to save time, you can check grocery store aisles for “no sugar added” ingredient options.

BBQ Sauce

Similar to ketchup, BBQ sauce can contain high amounts of added sugar. Around 33% of the weight of BBQ sauce can be pure sugar! Try measuring out the proper portion size listed on the label or adding 1-2 teaspoons to your food after it has been cooked.

Salad Dressing

Would you believe that one popular salad dressing brand contains 1 gram of sugar in every 2 tablespoon-sized servings of its ranch flavored dressing? Creamy caesar, thousand island, and Italian and Catalina dressings can also pack in a lot of added sugar.

A traditional vinaigrette contains 1 part vinegar to 3 parts oil with salt and pepper to taste. Adding the juice of citrus fruits or dried herbs can enhance the flavor, making for a delicious, low-sugar option.

Sports Drinks

Unless you’re a marathon runner or a professional athlete, you should mainly stick to water when exercising. It is the best option for the vast majority of people. A 20 oz bottle of a sports drink can have as many as 32.5 grams of added sugar! This is the equivalent of adding 9 teaspoons of sugar to your beverage.

Protein Bars

When choosing a protein bar for a snack, be sure to read the label and avoid options that are high in sugar. Many brands found on supermarket aisles contain as much as 20 grams of added sugar—making their nutritional content similar to that of a candy bar.

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When looking at the nutrition facts panel of your foods, check for the total grams of sugar per serving. For example, 4 grams of sugar equals 1 teaspoon. Keep in mind that if you eat more than one serving, this amount will increase.

For more personalized guidance on how to reduce added sugars from your diet, consider speaking with your doctor or working with a registered dietitian.