We tend to think that added sugar is mainly found in desserts like cookies and cake, but actually, it's also found in many savory foods, such as bread, sauces (including pasta sauce), condiments, and syrups. In fact, manufacturers add sugar to 74% of packaged foods sold in supermarkets. So, even if you skip dessert, you may still be consuming more added sugar than is recommended, which means you are also consuming more calories than you think.

We are not by any means telling you to go to the annual summer BBQ and eat an unadorned burger; that would be inhumane! But if you are aware of the extra calories you are consuming by adding sauces and syrups to your food, you can make the right choices for your body.

STARBUCKS
Every morning we see the single teaspoon of sugar we add to our coffee or the drizzle of honey we stir into our tea, and it looks like a lot. But compared to what’s added to drinks by food manufacturers, restaurants, bars, and coffee shops before we actually start sipping... it’s really not.

Without a doubt, Starbucks has its fair share of sugar-packed high-calorie beverages. Though delicious, these drinks can have the equivalent of a whole glazed donut in fat and sugar. Their drinks include a wide variety of sauces and syrups to sweeten and flavor your favorite, coffee, latte, tea, or other beverage. Many of these options, in addition to adding flavor, also add a significant amount of calories to your drink. POPSUGAR reached out to the coffee giant to provide you with a breakdown of Starbucks syrups's calories and nutrition information, so you can order your perfect beverage, or at least know what you’re drinking.

CONDIMENTS & DIPPING SAUCES
So many bottled condiments are loaded with sugar. Disguised by many pseudonyms (high-fructose corn syrup, molasses, and cane syrup), sugar is in the most unexpected dipping sauces, spreads, and dressings.

A standard ketchup bottle, for example, will tell you that one serving is a tablespoon and packs 4 grams of sugar. But who really consumes a mere tablespoon with their basket of fries? That’s right — literally nobody. We’re all easily putting away at least two servings of the stuff each time we use it. So if we’re being realistic, we’re consuming a minimum of 2 tablespoons, which is about 8 grams of sugar. Which definitely equals additional calories!

Now that you’re clued in to how much sugar could be hiding in those bottles, rest assured that you don’t necessarily have to eliminate these condiments entirely. Instead, just being aware of the contents of your condiments can be enough to make you choosier about when you use them. For example, if you’re enjoying a rare afternoon at a ball game and want a burger with relish, go for it. But you may want to think twice about that sizable “drizzle” of ranch dressing on your daily salad.

COCKTAILS LIKE MOJITOS
Syrups, which are a mixture of sugar, water, and whatever flavored ingredients you want to add, are a staple in any well-stocked bar. The most common are Grenadine, Simple syrup, and Orgeat. Here are the caloric breakdowns:

• Simple Syrup: 50 calories in a 1 ounce serving

• Grenadine Cocktail Syrup: 54 calories in 1 tablespoon (0.7 ounce)

• Orgeat Almond Syrup: 80 calories in 1 ounce

Most spirits, like vodka, tequila, gin, whiskey and rum, don't contain added sugar; it's the mixers like juice, soda, and simple syrup, which are all high in sugar, that will sneak up on you. Sugar , however, has played a key role in bartending since the term “cocktail” was first associated with alcoholic beverages in the early 19th century. And there's a good reason for this: “Sugar balances citrus and bitter flavors, enhances texture, and adds weight for optimal mouthfeel.” So if you’re craving that summer mojito, opt to have one with syrup alternatives.

Fortunately, there’s no need to go cold turkey on your Starbucks habit, your dressings, or cocktails. Your favorite foods and drinks can meet your dietary goals by knowing which options are healthier than others. But if you don’t know, click the button below to book a Complimentary Assessment with Success Studio’s Registered Dietitian, R.D. Helen Ballew, who will be able to direct you to healthier, less caloric options, or advise you of the proper quantities for the things you love and won’t give up!