Foods with high amounts of sugar

Dried fruit

With all the water taken out, dried fruit has way more sugar by volume than fresh fruits. A small box of raisins — 1.5 ounces — has more than 25 grammes of sugar. Instead, you could eat a cup of grapes for 15 grammes of sugar.

• Coleslaw

That’s the “healthy” side dish at the fast-food restaurant, isn’t it? Think again. One regular-size side of coleslaw from many popular fast-food places will cost you about 15 grammes in sugar. You can learn what goes into some of your favourite restaurant offerings by looking it up online on their website. If you are craving coleslaw, you can always make a low-sugar version at home.

• Tea

You are wary of the added calories and sugar in juices, so you have switched to tea. Many popular teas have a surprising amount of sugar. The leading brands of lemon-flavored iced tea, for example, all have about 32 grammes of sugar per bottle. A cup of apple juice has 24 grammes. You can control sugar if you brew your own tea instead. Also, some flavoured waters aren’t high in sugar — check labels, though.

• Ketchup

At about four grammes per tablespoon, ketchup on your burger can give you a minor sugar boost. That’s not as much as some other foods on this list, but if you’re trying to cut back on sugar, switch to regular yellow mustard — it gives you less than one gramme of sugar per tablespoon.

–Care2.com