Certain foods might seem healthy at first glance, but they can sneakily pack in saturated fats and sugars that can sabotage even the most well-intentioned diet. It’s frustrating to step on the scale and see the numbers climb despite sticking to what you believe is a balanced meal plan. Experts say that weight gain, despite healthy eating, can be attributed to a variety of factors like hormonal shifts, oversized portions, or insufficient exercise. But one often overlooked culprit is the hidden fats and sugars lurking in some “healthy” foods.
According to research, not all sugary offenders are as obvious as a slice of cake or a can of soda. The study highlights that nearly half of adults’ added sugar intake comes from a handful of familiar sources like soft drinks, sweetened teas, and fruit juices. For those over 70, treats like ice cream, cookies, and sugary toppings top the list. But it’s the less obvious foods that might be quietly derailing your diet without you even realizing it.
Take protein bars, for example. They’re often marketed as a convenient and healthy snack option, but don’t be fooled by clever packaging. Registered dietitian Kimberly Gomer has pointed out that many of these bars are essentially glorified candy bars, loaded with sugar despite their “healthy” branding. It’s easy to fall into the trap of thinking you’re making a nutritious choice when, in reality, you’re just being misled by savvy marketing tactics.
The 2020–2025 Dietary Guidelines for Americans recommend that saturated fat and added sugar (SF/AS) should make up less than 10 percent of your daily caloric intake. Yet, only about 30 percent of Americans manage to follow this advice. Hidden sugars and fats in seemingly innocent foods could be the reason why many of us fall short of this goal.
Tomato-based condiments are another sneaky source of sugar that might surprise you. Ketchup, barbecue sauce, and even pasta sauces can be loaded with hidden sugars. For example, just one tablespoon of ketchup can contain four grams of sugar, and a cup of pasta sauce can pack in 10 grams. These condiments might add flavor, but they also add sugar that can quickly add up.
And let’s not forget about milk, cream, and cream substitutes. While they might seem harmless, these dairy products can be secret sugar and fat bombs. A typical serving of milk contains around 12 grams of sugar, and cream can carry anywhere from 40 to 80 grams of fat per cup. Switching to unsweetened milk alternatives, such as oat milk, soy milk, or almond milk, can help you cut down on sugar and fat without sacrificing your morning coffee or cereal.
So, if you’re scratching your head over unexplained weight gain, it might be time to take a closer look at the so-called healthy foods in your diet. The hidden fats and sugars in these items could be stealthily undermining your efforts.
