At a Glance
- Hidden sugars lurk in “all natural” granola, low-fat yogurt, and plant-based milks.
- Americans eat 17 teaspoons of added sugar daily, 57 pounds a year.
- Big brands replace refined sugar with monk fruit or erythritol, still sweeter than before.
- Why it matters: Your “healthy” choices may be adding more sugar than you realize.
Many shoppers think they’re buying wholesome products, but buzzwords like “all natural” or “real fruit” can mask hidden sugars.
Why Hidden Sugars Are a Problem
Excess sugar is linked to heart disease, obesity, and diabetes.
Nicole Avena said:
> “While some health-forward brands know people are starting to become aware of the hazards of added sugars, a lot of the bigger brands don’t worry so much about people’s health.”
- Average daily intake: 17 teaspoons of added sugar.
- Annual weight: 57 pounds of sugar per person.
- Half of that comes from beverages; the rest is in cereals, sauces, breads, and dairy.
| Source | Avg. Added Sugar (teaspoons/day) |
|---|---|
| Beverages | ~8.5 |
| Other foods | ~8.5 |
Spotting and Reducing Sugar
Since 2021, labels must list added sugars separately, but many companies use sugar alternatives that aren’t counted.
Collin Popp stated:
> “I would actually like to see that be less than 5%, and closer to zero for some, if they have diabetes or prediabetes.”
- FDA guideline: No more than 10% of calories from added sugar (~50 g per 2,000-calorie diet).
- Tips:
- Buy plain yogurt and add honey or berries.
- Ask baristas for your own oat milk.
- Check labels on nuts, plant milks, and snack foods.
| Product | Added Sugar (g) |
|---|---|
| Chobani black cherry yogurt | 9 |
| Silk almond milk | 7 |
Industry Responses and Alternatives
Coca-Cola has agreed to use real cane sugar in its flagship drink in the U.S., per a suggestion from President Donald Trump.
President Donald Trump said:
> “Coca-Cola has agreed to use real cane sugar in its flagship soft drink in the U.S. at my suggestion.”
- Sugar alternatives: monk fruit, erythritol, stevia, and allulose.
- Avena warns that sweet flavors trigger the brain’s reward center, not the sugar itself.
Nicole Avena added:
> “Sweet flavors activate the reward center of the brain, not the sugar itself.”
Key Takeaways
- Hidden sugars are common in foods marketed as healthy.
- Americans consume 17 teaspoons of added sugar daily, half from drinks.
- Control intake by choosing plain products and reading labels.
The message is clear: even the healthiest-looking foods can contain hidden sugars, so vigilance and smart choices are essential.
