1. Vitamin water
Vitamin water has high levels of fructose and other added sugars. A lot of food items hide the sugar content in plain sight by dividing it under different names.
"Companies often use two or three different sugars so that they appear lower in the food ingredient list instead of using all as one that would make 'sugar' appear higher," said registered dietitian Julie Upton.
2. Peanut butter
Certain peanut butter brands are guilty of over-processing with some containing nearly 4 grams of sugar per tablespoon. Flavors like honey and chocolate are particularly high in added sugar.
"When choosing a peanut butter, it should only say ‘dry roasted peanuts’ on its ingredient list—and sometimes sea salt—that’s it," said Patricia Bannan, a nutritionist based in Los Angeles.
It is highly suggested to choose those that have no added sugar and no additives.
3. White bread
One medium-sized slice of white bread can have up to 1.4 grams of sugar. Hence, a white bread sandwich could contain almost 3 grams of sugar from the bread alone. Read the nutrition label as the amount of added sugar varies depending on the brand you purchase.
4. Tomato soup
Tomato flavored soup can be tricky as just one can of Campbell’s Tomato Soup is estimated to contain 10 to 12 grams of sugar per serving. Nutrition experts suggest opting for canned soups where the sugar is less than five grams per 100 grams.
"Be sure to check the label of the tomato soup you want, as this flavor is generally higher in sugar than other flavors," said Sanchia Parker, a dietitian from Australia. "Due to the acidity of the tomatoes, adding some sugar cuts through the acidity, making it more palatable."
5. Frozen pizza
One slice of frozen cheese pizza contains around 5 grams of sugar, while a slice of pizza including pepperoni or sausage contains around 6 grams. The major source of added sugars is usually the sauce followed by the crust of the pizza. This is one of the reasons why it is suggested to opt for thinner crusts and toppings that are low in sugar. Some examples include low-fat cheese, lean meats, and fresh vegetables.