At a Glance
- Consumers think “natural” foods are sugar-free, but many hide added sugars.
- The average U.S. adult eats 17 teaspoons of added sugar daily, totaling 57 pounds a year.
- Brands replace traditional sweeteners with monk fruit or erythritol, keeping labels misleading.
- Why it matters: Hidden sugars fuel heart disease, diabetes, and obesity-every grocery run could be adding more sugar than you realize.
Many shoppers believe that choosing “all natural” granola, low-fat yogurt, or plant-based milk guarantees a sugar-free option. In reality, the same buzzwords that promise health often mask significant amounts of added sugar. Understanding how to read labels and spot sweeteners is essential for keeping sugar intake in check.
The Sugar Hidden in “Healthy” Foods
The rise of health-forward branding has made it easier for manufacturers to disguise sugar. Products marketed as “made with real fruit” or “organic” can still contain high levels of added sweeteners. Research shows that excess sugar is linked to heart disease, obesity, and diabetes.
Nicole Avena, a professor of neuroscience and psychiatry at Mount Sinai Medical School and Princeton University, explains that clever marketing distracts consumers from spotting added sugar.
> “Adding alternatives like monk fruit and erythritol keeps the sweetness high while slipping under FDA definitions of added sugars,” she says.
- Heart disease
- Obesity
- Diabetes
Spotting the Sweet Spot
Since 2021, food labels must list added sugar separately from total sugar. Unfortunately, companies have shifted to sweeteners that the FDA does not classify as added sugars. This loophole means the total sweetness can increase even as the listed amount of added sugar falls.
Nicole Avena notes that this strategy has made foods even sweeter than before 2020.
> “Now our foods are even more sweet than they were back in 2020,” she says.
- Monk fruit
- Erythritol
- Stevia
How Much Is Too Much?
Collin Popp, a dietitian and professor at NYU Langone Health, says the FDA recommends no more than 10% of calories from added sugar-about 50 grams per day for a 2,000-calorie diet. He argues that a stricter limit of 5% would be better, especially for people with diabetes or prediabetes.
Collin Popp states:
> “I would actually like to see that be less than 5%, and closer to zero for some, if they have diabetes or prediabetes.”
Foods that look healthy can still carry surprising sugar loads:
| Product | Added Sugar (g) | Notes |
|---|---|---|
| Chobani Black Cherry Yogurt | 9 | 0 g fat, 2 tsp |
| Silk Almond Milk (1 cup) | 7 | Plant-based milk |
| English Muffin | 5 | Bakery item |
| Greek Yogurt (plain) | 3 | Low-fat dairy |
The key is to be mindful of what you’re eating, even if the package says organic. Roasted nuts, plant-based milks, and wasabi peas can include added sugars, as can English muffins and Greek yogurt.
Collin Popp recommends buying plain yogurt and adding honey or berries, or asking a barista to use your own oat milk in coffee.
President Donald Trump said Coca-Cola has agreed to use real cane sugar in its flagship soft drink in the U.S. at his suggestion.
Sugar Alternatives: Friend or Foe?
Artificial sweeteners such as stevia and sugar alcohols may reduce calorie content, but research suggests they can encourage overeating. Sweet flavors activate the brain’s reward center, not the sugar itself, according to Nicole Avena.
Nicole Avena adds:
> “Research shows that sweet flavors are what activate the reward center of the brain, not the sugar itself.”
Allulose is a sugar alternative that does not affect blood sugar, making it suitable for people with Type 1 diabetes. However, the general public should focus on reducing overall sweetness to improve health.
- Stevia – low-calorie, natural
- Erythritol – sugar alcohol, calorie-free
- Allulose – non-glycemic sweetener
Nicole Avena urges consumers not to let food companies decide how much sugar they eat.
Celebrity Spotlight: Jenna Ortega’s Kiwi
On September 25, actress Jenna Ortega posted a video of herself eating a kiwi with the fuzzy skin on. The video sparked an internet debate, but the skin is edible and rich in antioxidants, vitamin C, and dietary fiber. According to WebMD, the skin helps boost heart health and combat inflammation.
- High antioxidants – vitamin C
- Dietary fiber – aids digestion
- No added sugar – purely natural
Fans were surprised to learn that the fuzzy brown skin is safe to eat and offers health benefits.
Key Takeaways
- Hidden sugars are common in “healthy” packaged foods, often disguised with alternative sweeteners.
- The FDA’s added-sugar label loophole allows foods to become sweeter while listed sugar stays low.
- Limiting added sugar to 10% of calories (≈ 50 g) is recommended, but a stricter 5% limit may benefit those with metabolic concerns.
Consumers can reduce sugar intake by choosing plain products, adding natural sweeteners, and scrutinizing labels for hidden additives.
In a market saturated with health claims, being vigilant about sugar content can protect your heart, weight, and overall well-being.
