Hidden Sugars in Foods

Here at Cocomels we believe in living healthy a lifestyle and that part of that is being aware of your sugar consumption. Our philosophy is “save sugar for dessert”, or those special moments in life when we can use the sweet stuff to really elicit a moment of joy.  That’s what it’s for after all! 

That can be easier said than done with all the hidden sugars that can be found in today’s food. Here we discuss some everyday food items that are top offenders when it comes to unnecessarily high sugar content.

First, let’s establish what the suggested daily allowance of sugar is. The American Heart Association recommends that women limit themselves to 6 teaspoons (25 grams) per day and for men it is 9 teaspoons (37.5 grams) per day. Keep this in mind when reviewing the sugar content to follow!

The Cocomels team scoured the internet to see what foods had surprisingly high carb/sugar content. Below is our list as well as some sugar content examples we pulled from various labels.

  • Pasta Sauce – 12 grams of sugar per ½ cup serving
  • Yogurt – 17 grams sugar per 100 gram serving
  • Salad Dressing – 10 grams of sugar per 2 tbsp serving
  • Tea – 23 grams per 8 Fl Oz. serving (Iced Tea with Lemon Flavor)
  • Ketchup – 4 grams sugar per 1 tbsp serving
  • Non-Dairy Milk – 7 grams sugar per 1 cup serving (Almond Milk)
  • Sports Drinks – over 40g per bottle! 

Knowing where you can expect hidden sugars is a good first step, but what’s next? Something every consumer should do is learn how to read a nutrition panel. There is a great resource available online through the FDA and the link can be found at the end of this post. Once you are able to decipher nutrition labels, isolate the products you buy that have surprisingly high sugar content. Finally, look for alternative brands or even a recipe to follow at home. You would be amazed at what a delicious salad dressing you can make at home with a few basic ingredients such as Vinegar, Oil, Salt, and Pepper.

Now the real work begins, get out there, read labels, and educate yourself about the food you eat. And when it’s time for dessert or a special moment of bliss, open a Cocomel and really enjoy it knowing you deserve this moment.

Additional Resources

American Heart Association – Article: “Sugar 101”


FDA – Article: “How to Understand and Use the Nutrition Facts Label” -     https://www.fda.gov/food/nutrition-education-resources-materials/how-understand-and-use-nutrition-facts-label]


By Katie Montgomery



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