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7 Foods With More Sugar Than You Think

High-sugar foods can be sneaky. Registered dietitians share seven of the most surprising sources of added sugar. Plus, learn how to reduce added sugar intake while still enjoying your favorite foods.

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Which Sugars Are Good for You — and Which Ones to Avoid


Natural vs. Added Sugar: What’s the Difference?
Natural sugars are the ones found in whole, unprocessed foods — such as the fructose in bananas or berries, or lactose in a glass of skim milk, says Vanessa Voltolina, RDN, a clinical dietitian in Westchester, New York.
“Foods with natural sugars tend to be low in calories and sodium, and high in water content and many important vitamins and minerals,” she explains. The fiber in fruits slows down how quickly your body digests it, so you don’t get the same sugar spike you get after eating a doughnut, Voltolina says. And the lactose in milk comes with a healthy serving of protein that provides sustained energy, so you feel full longer than after a sugar-packed soda.

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New U.S. Dietary Guidelines Unveiled: What to Know


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The U.S. government issues new dietary guidelines every five years that are designed to help Americans develop healthy eating habits and prevent diet-related chronic diseases. For the 2020–25 guidelines, much of the recommendations remain the same, though there are a handful of changes. The updated guidelines:
Recognize that more than half of U.S. adults have one or more diet-related chronic disease, and emphasize that everyone, regardless of health status, can benefit from changing food and beverage choices to follow healthier diet patterns
Stress the importance of a long-term overall healthy dietary pattern, rather than focusing on individual nutrients, foods, or food groups in isolation

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