March 7, 2014 -- intro: There’s no way to sugarcoat it: We’re consuming too much sugar. And this week, the World Health Organization announced we should reduce our intake to a tiny 5 percent of daily calories -- half of what the organization previously recommended. For someone on a 2000-calorie diet, the new guidelines mean a sugar limit of about 100 calories, or six sugar packets.
That seems doable. But in the American food jungle, nothing is as it appears. When I researched "Eat It to Beat It!," I found sugar in thousands of places it doesn't belong, from bread to salad dressing, dressed up in disguises like corn syrup, maltodextrin and sucrose.
Here are five of the most shocking hidden sources of sugar in otherwise “healthy” meals. Keep these on your radar, and you, too, can "Eat It to Beat It!"
quicklist: 1 category: ‘Healthy' Foods With Hidden Sugar title: Salad Dressing url: text: Salad dressings, particularly light and fat-free versions, are loaded with salt and sugar to compensate for the flavor lost by cutting out the fat. Some brands pack in as much as 9 grams of sugar per serving.
Be wary of ketchup-based dressings (French, Russian, Thousand Island) and fruity vinaigrettes (raspberry, pomegranate), as they typically include added sugar. Always ask for dressing on the side, and choose varieties with less than 2 grams of sugar per 2-tablespoon serving.
quicklist: 2 category: ‘Healthy' Foods With Hidden Sugar title: Oat Cereal url: text: It may not shock you that cereals with the words “froot” or “chocolatey” on the box contain added sugar; but somewhat less obvious are “healthy,” “whole grain” cereals and granolas that can pack upwards of 15 grams of sugar in less than a cup.
Steer Clear of the Three C’s: “Crunch,” "Crisps,” and “Clusters.” These words usually mean that there are clumps of crispy rice held together by sugar and fat. Tasty -- but more candy-like than breakfast-like.
Add some no-sugar crunch to your cereal or yogurt with 2 to 4 tablespoons of heart-healthy nuts.
quicklist: 3 category: ‘Healthy' Foods With Hidden Sugar title: Flavored Yogurt url: text: All yogurts contain some sugar in the form of lactose (milk sugar); it’s the added sugar typical of “fruit” yogurts that you need to watch out for.
Make sure all sugars are accounted for in the ingredients list and none come from sugar or high fructose corn syrup. And try the Greek life. In roughly the same amount of calories as regular yogurt, Greek yogurt has double the protein and far less sugar.
quicklist: 4 category: ‘Healthy' Foods With Hidden Sugar title: Dried Fruit url: text: Dried fruit can be a healthy, fiber-filled snack or salad topping. But in many cases, it might as well be candy.
Just one-quarter of a cup of dried cranberries -- a single handful -- can have as much as 29 grams of sugar. And it’s not all coming from the naturally sweet fruit; a full cup of fresh cranberries has a mere 4 grams of natural sugar.
Check ingredient lists on dried fruits for sugar and its aliases, or opt for fresh fruit instead.
quicklist: 5 category: ‘Healthy' Foods With Hidden Sugar title: Sauces and Marinades for the Grill url: text: Adding sauces -- barbecue, teriyaki, jerk -- to grilled meats can add mega flavor with minimal fat, but in some products, sugars can account for 80 percent of the calories. A skimpy two tablespoon serving of barbecue sauce can have 12 grams of sugar.
Ask for “half sauce” when dining out. At home, consider making your own and cutting the sugar.
Dave Zinczenko, ABC News nutrition and wellness editor, is a No. 1 New York Times bestselling author. His latest book, "Eat It to Beat It!" is full of food swaps, meal plans and the latest food controversies.