Whole-grain cereal and English muffins don’t scream sweet, yet these and other seemingly healthful foods can be sugar minefields. “During the fat-free craze of the ’80s and ’90s, manufacturers removed fat from packaged foods and replaced it with sugar to make up for the lack of taste,” Farrell says. Since then, fat has come back—and the sugar has stayed. But finding the stuff that doesn’t belong isn’t easy. Nutrition labels list only total grams of sugar, lumping together those that were added with those that occur naturally in the ingredients. To discover what’s really in there, look for the word sugar in the ingredients list and also its aliases. Most common are syrup (high fructose corn syrup, corn syrup), juice (evaporated cane juice) and words ending in -ose (dextrose, fructose, glucose, sucrose), say SELF contributing experts Stephanie Clarke, R.D., and Willow Jarosh, R.D. Honey, agave nectar, molasses and maple syrup count as well. Sidestep sneaky offenders at every meal with these quick sugar-slashing tricks.



Breakfast

Sugar bomb: Smoothies “The number-one source of added sugar in our diet is beverages, and smoothies are loaded with it,” says Sari Greaves, R.D., a spokeswoman for the American Dietetic Association. Jamba Juice’s 24-ounce classic smoothies, for instance, have 70 g or more total sugar, most of which is added sugar from juice, sherbet and frozen yogurt.
Defuse it: “At the counter, custom-order your beverage: Ask for whole fruit, little or no juice, lowfat milk or plain yogurt, and ice,” Greaves says.

Lunch

Sugar bomb: Lowfat and fat-free salad dressing They often contain sugar in place of fattening oils, and many have 5 g to 7 g per 2-tablespoon serving. That doesn’t sound like a lot, but it adds up. Besides, do you really need sugar with your lettuce?
Defuse it: Bypass dressings that list sugar as one of the first three ingredients. (Annie’s Naturals is a good choice.) Or make your own with three parts balsamic vinegar, one part olive oil, and mustard, garlic powder, salt and pepper to taste.

Snack

Sugar bomb: Flavored yogurt This diet darling can be a dud: Many brands have more than 25 g sugar per 6-ounce serving. “That amount of yogurt has about 12 grams of sugar from lactose,” Farrell says. “Anything above that means there’s extra, typically from preserves—which is basically fruit marinated in sugar—or straight table sugar.”

Defuse it: Reach for plain lowfat yogurt, and stir in chopped fruit or fresh berries, Farrell suggests. You’ll satisfy your sweet tooth and get a dose of fiber and antioxidants.

Diner

Sugar bomb: Pasta sauce “Recipes for homemade marinara call for a pinch of sugar to add a hint of sweetness to the sauce,” Farrell says, “but commercial varieties can contain a lot more than that—8 grams or more per half cup.”

Defuse it: Check ingredients lists and skip varieties that include extra sugar. (One tomato has 3.2 g sugar, so most sauces will naturally contain some.) Two no-sugar-added options: Classico Tomato & Basil and Lucini Italia Tuscan Marinara Sauce With Roasted Garlic.

More stealthy sugar sources:
• Baked beans
• Baked potato chips
• Barbecue sauce
• Bread
• Canned soup
• Cereal
• Cornbread
• Croutons
• Frozen meals
• Pretzels
• Snack bars