When cutting back on sugar, it’s easy to point fingers at the usual suspects: cookies, candies, and sugary beverages. But hidden sugars are everywhere, even in foods we wouldn’t usually think of as “sweet.”

Some common items sneak in sugars under various aliases, often labeled as high-fructose corn syrup, sucrose, glucose, and even “natural” sweeteners like honey or agave. Here’s a look at some surprising foods to avoid if you’re trying to reduce your sugar intake.

1. Flavored Yogurt

Yogurt is often touted as a health food, thanks to its calcium, protein, and probiotics. However, flavored yogurts – even those labeled “low-fat” or “healthy” – can pack a surprising amount of sugar, sometimes more than a candy bar.

The fruity swirl at the bottom of many yogurt cups is essentially a sugary syrup. Opt for plain, unsweetened yogurt and add your own fresh fruit if you want to keep the sugar under control.

2. Granola and Granola Bars

Granola may seem like a wholesome breakfast option, especially when paired with yogurt or milk.

However, many types of granola contain added sugars to make them taste extra sweet and crunchy. Similarly, granola bars marketed as quick and healthy snacks can pack as much sugar as a candy bar, especially those with chocolate or fruit fillings.

Look for brands that offer low-sugar or no-sugar-added options, or make your own granola with oats, nuts, and spices for a truly sugar-controlled version.

3. Canned Soups and Broths

Savory foods like soups might seem like an unlikely source of sugar, but many canned varieties, especially tomato-based ones, contain added sugar to balance the acidity of the tomatoes or improve flavor. Even chicken or vegetable broths can include small amounts of sugar or honey. To avoid unnecessary sugars, read the labels carefully or make your soups and broths at home from fresh ingredients.

4. Ketchup and Salad Dressings

Condiments like ketchup, barbecue sauce, and salad dressings are major culprits when it comes to hidden sugar.

Ketchup, for example, often contains high-fructose corn syrup as one of its main ingredients, which can make it as sugar-dense as some soft drinks. Similarly, bottled salad dressings, especially those labeled “fat-free” or “light,” often have added sugars to enhance taste.

Try making your own dressing with olive oil, vinegar, and herbs or choosing products with no added sugars.

5. Bread and Baked Goods

While bread doesn’t taste overtly sweet, many commercial breads include added sugars, especially sandwich breads, hamburger buns, and bagels. Even whole-wheat or multigrain varieties can contain sugar, which helps with flavor and shelf life.

This is particularly true for “light” or “soft” varieties. If you want to keep your sugar intake low, look for bread with minimal ingredients or consider baking your own to have better control over what goes into each loaf.

6. Canned and Dried Fruits

Fruit is naturally sweet, but canned fruits often come packed in sugary syrups, which can make them much higher in sugar than fresh fruit.

Even dried fruits like raisins, cranberries, and mangoes can be coated in sugar to make them even sweeter, and portion sizes tend to be smaller because the fruit is concentrated.

When you’re choosing canned or dried fruit, look for options that say “no added sugar” or “unsweetened” on the label.

7. Spaghetti Sauce

Jarred spaghetti sauces are another surprising source of added sugar. Similar to canned soups, many pasta sauces contain sugar to balance the acidity of tomatoes or enhance flavor.

A single serving of pasta sauce can contain several grams of added sugar, which can quickly add up if you’re making a hearty pasta dinner. Choose pasta sauces that specify “no sugar added,” or make a simple tomato sauce at home using fresh tomatoes, garlic, and herbs.

8. Protein Bars and Shakes

Protein bars and shakes are popular for a quick energy boost or post-workout snack, but many contain high levels of sugar to improve taste. Some protein bars have as much sugar as a candy bar, even if they boast high levels of protein or fiber.

Look for options with minimal ingredients or choose unsweetened protein powders for homemade shakes that you can sweeten with fresh or frozen fruit.

Making the Switch to Low-Sugar Options

Avoiding these foods might feel challenging at first, but swapping them for unsweetened or minimally processed versions can make a big difference.

As you cut back on hidden sugars, your taste buds will likely adapt, making it easier to enjoy the natural flavors of food without added sweetness. Keep an eye on labels and prioritize fresh, whole foods to maintain a low-sugar diet and avoid surprising sugar traps.