Sugar Overload: 11 foods that pack in the sweet stuff [9-11]

9. Most sugar-packed Chinese meal

Manchu Wok Honey Garlic Chicken with Fried Rice

34 g sugars
840 calories
34 g fat (6 g saturated)
2,100 mg sodium
Sugar equivalent: 3 chocolate Eclairs

Why does this simple Chinese meal pack as much sugar as a pack of Skittles? Blame the Honey Garlic Sauce bathing the chicken. The Honey Garlic Chicken packs about twice the sugar as the Pineapple Chicken, so making that switch will automatically improve the dish. Do yourself one extra favor and switch to mixed vegetables instead of rice as a side. You'll earn flavor and nutrients while eliminating 280 calories.

Eat This Instead!

Pineapple Chicken with Mixed Vegetables
17 g sugars
300 calories

10. Most sugar-packed cereal

Quaker Natural Granola Oat & Honey & Raisins (1 cup)

30 g sugars
420 calories
12 g fat (7 g saturated)
6 g fiber
Sugar equivalent: 2 scoops of Edy’s Slow Churned Rich and Creamy Fudge Tracks Ice Cream

Like eating dessert for breakfast? Because that's basically what granola is. Sure, there's a splash of fiber, but it's completely diluted by a tidal wave of sugar. In fact, sugar accounts for more than a third of the calories in this bowl, and unfortunately, Quaker's is the rule, not the exception. The only acceptable use for granola is to crumble a small handful into plain yogurt. Save your bowls for a cereal more wholesome.

Eat This Instead!

Post Shredded Wheat (1 cup)
0 g sugars
170 calories
1 g fat (6 g fiber)

11. Most sugar-packed canned fruit

Del Monte Peach Chunks in Heavy Syrup

23 g sugars
100 calories
0 g fat
Sugar equivalent: 3 Rainbow Popsicles

Unlike most food on this list, these peaches aren't bona fide junk food; they are, after all, still fruit. But why manufacturers feel the need to can, package, and bottle nature's candy with excess sugar is a question that Eat This, Not That! will never stop asking. In this case, the viscous sugar solution clings to the fruit like syrup to a pancake, soaking every bite with utterly unnecessary calories. Looking for cheap sources of fruit to have on hand at any time? Opt for the frozen stuff—it's picked at the height of season and flash frozen on the spot, keeping costs low and nutrients high.

Eat This Instead!

Dole Frozen Sliced Peaches (1/4 cup)
3 g sugars
167 calories
0 g fat