idea of what they think that is but today show is going to tell you that there are a huge list of foods that have a lot of sugar in it that you may not even know about i was surprised when i was going through the list i know so was i a little scared and was like oh my god yes exactly especially if you're like pre diabetic or diabetic and are supposed to be watching your sugar some of these surprising things kid like kill you yeah and if you're even trying to lose weight you have to really watch so you have to read labels as probably the moral of the story exactly so what's first on our list flavor greek yogurt now you think great great so you think healthy yeah you think that yogurt so one flavored greek yogurt could have seventeen ramblers or yeah that's a lot that's a lot so you want to when you look at my your greek yogurt look for the ones that have twelve grams of sugar or get just plain it takes a while to get used to plain yogurt flavor because it's interesting so mostly people want some kind of flavor because it kills that pla yogurt taste it's like better right or he's our yeah i guess you know that's but if you have to you have to watch sugar so you got to read the labels cold cereal now first of all how many parents just plop their kids down with a bowl of cereal pretty much every day before they go to school and cereal can have as much as twenty grams of sugar in three quarters of a cup now that's not even a bowl so you could literally be feeding your kids forty grams plus of sugar in the morning he eats three quarters of a cup no that's tiny amount yeah you fill a bowl fill ball so there you are handing your kid pretty grams or maybe sixty depending how big your balls are hopped up on that sugar going to school exactly you know it's scary and they say what you really need to do is you have to read the labels because even is actually twice as high in sugar as it is as it's in its normal state yeah so i can only imagine what raisins have so read the labels please try to limit the amount of sugar you give your children and cereal in the morning exactly so you say the teachers who have to deal with that when they get their right mess private message from one of our teachers here in the control room yeah limit the sugar public service announcement correct what's the next one apple sauce people think apple you know i don't like apple sauce but i guess you could perceive it to be healthier than some things right yeah like people growing up flavored versions so now there's the big no sugar added you know there's this whole line of foods people say oh i'm going to get this because it has no sugar added that so i'm watching my sugar no sugar in this pay attention read the labels it does not mean that there is nothing in there that contains a sugar substitute or fruit juice a lot of these items are sweetened with fruit juice  high in sugar so why they don't add any additional sugar to the product so there are these we think oh yeah there's a meaning it or it's back surely in the food that's contained in there so you have to be very careful when you're looking at that label don't be deceived by no sugar added sometimes there's still quite a high number of sugar contained in the products of was crackers crackers you know people love to have their teas and crackers i do i do to and so i guess depending on the type of cracker you get exactly and you know people think well if i get wheat crackers that's better or if i get rice crackers that's better and it may be a healthier option than a gra cracker but it still is filled with sugar and you know carbohydrates it's very high in carbohydrates specially like rice crackers or potato crackers they will process differently perturbs into sugar in your body so you  have to read what these sugars are and you know pay attention because what seems like a healthy choice isn't always healthy exactly  craze forever i'm going to get a green juice smoothie i'm going to get a fruit smoothie i you know that was my breakfast i didn't go to mcdonald's drive thru i went to the you know the juice bar and i got this movie i would like smoothie ok but when you read what's in some of these smoothies just the calorie count alone can be scary because sometimes the calorie count is actually higher than if you went and got the egg m through mcdonald's and people don't realize that they say well it's fruit juice or it's ice cream or sure bert or flavored to sarah it's healthy it's not it's not and if you're making them at home sometimes you can control what goes in so you're not adding extra syrup so are different my bearings right but but you have to be careful because even fruits just naturally have been very high in sugar and if you're supposed to be watching your sugar or you're trying to lose weight or prevent diabetes smoothies might not be a good thing that you should choose what's next alcohol mixers oh well what a surprise there you can tell me alcohol out of the alcohol of mixers ok how many people out there like a margarita you know how much sugar is in the margarita yes i do which is why i've not been getting margarita's for a couple years now and who just has this one you know what i know i'm sure there's people out there but no one i know do you know anybody one margaret kind of person know ok so yes so they started that you know like fifty to sixty grams of sugar in the twelve ounce margarita a fifty to sixty yeah that's terrible cease and there you are on vacation i hear i live right into your fifth margarita in sugar shock you had a sugar coma here wow you know then they started that whole skinny girl margarita thing bethany frankel came out with that and you know it was a great idea because she recognized how much sugar was in standard margarita mixes that most bars used so she came up with the concept where she had a really low sugar mixer and she also was ordering them out with just a tiny bit of seltzer and it go syrup and limes which i thought was a fantastic idea and i do order it that way sometimes in restaurants and bars and most people know how to make it that way so you still get the benefit of the tequila you get the lime flavor but you don't have all that syrup and stuff not that that's something to be proud of but i had to kill it just on the rocks because i was trying to save calories or see or watch sugar and or a lot of calories and know that it's actually low in calories and it's really low carb so it's one of the ones if you're on a low suggest that you drink with either just seltzer or just on the rocks and forget the mixers yeah but that could become a problem if you start drinking too much alcohol straight up right that's another shelf  fruit snacks oh my god that how many parents ran out when the fruit snacks first came out and said i'm not going to give chips or candy to my child in their lunch or for their snack  the fruit by the free rolls and if you roll it and little cute little shapes and there's fish and there is berries and there's no rolls and and it's full of sugar it's just like candy yeah there's very little fruit if you actually read the labels on some of these there's sometimes there is no fruit unfortunately actually in the product and a lot of the nominees were having lawsuits brought against them because the fruit snacks didn't contain any fruit right which is not a good thing so you have to read the labels when you start to read you know there's a lot of organic and natural fruit snacks out there now which are much better they're free of pesticides they have a lot less chemical ingredients and they usually do contain some kind of fruit or fruit juice but again because it is fruit juice and fruit rather than sugar is going to be up there and you know children are having a problem with diabetes now younger and younger than they ever did before  corden syrup is the worst thing for our bodies it's the worst thing for sugar we did that whole show with the nutritionist where she just like corn syrup was like basically poison that it affected your body in so many ways you know and so many things exactly yeah and they hide it in all kinds of products yeah and it's terrible so i mean who wants to read labels when you go shopping and just want to grab your stuff and putting right and gary but he's in a rush i got to go here's my list let me get my things but but our health is getting worse and people are getting heavier than ever before in america so i guess we're going to try to make the time to read the labels and when you find a product that is good and fits the bill yeah then you can run through the store and get it every single time now because you've already read the label done the research and know that it's better for you yeah so are you reading labels and doing all that i've read are some way you know and then you laugh and take it anyway like are you going to have another margarita anytime soon that now that you just read that that means yes she's  yeah why not enjoy why not have sugary margarita's you just did that on a beach in aruba did you know we had the good for you area that's nice i'm sure they were foolish when you only live once exactly instant oatmeal and again instant oatmeal something people think is a great it's a healthier breakfast they now actually make meals with no sugar added or low sugar and if you read the packages carefully you will see a huge difference in the amounts of sugar and you should try to choose those types because so many people think it's healthy  granola itself just separate with anything not added to it is extremely high in calories and fat unfortunately and why it can be a healthier type of fat then something else it's not a diet type the sugar and the time they add a little bit on that as well a little silver to it as well the sugar us out with these products right yeah coffee drinks oh my god everybody usually the average flavored version can have up to twelve grams of added sugar in a twelve ounce cup that's half of what the american heart association recommends you have in an entire day so the american heart association says that you should have twenty four grams of sugar in one entire twenty four hour period that's barely a sip of a margarita but yeah that's like if you have t margarita's a year you've used how many days of sugar i mean that's crazy yeah but to be heart healthy and to be smart you really have to limit the sugar and so like you don't choose the coffee drink they say skip the sweetener ed a little cinnamon and some not maybe if you need flavor to your coffee a regular coffee not a latte not a cappuccino nonna because the added phones and things in milk and sugar right so we're going to give the way the milk has a ton of sugar in it which just people don't realize that but it truly does dairy products and milk of any kind are some of the highest sugar beverages that are out there and so most diabetics aren't allowed to even have regular milk way scary how about your sources everybody loves barbecue sauce teriyaki sauce  label is sugar there's honey this ago they even the worst the cord syrup again that's added it's terrible it's terrible i am a sauce queen i cut back but i always wanted it like i had to have i couldn't have plain chicken or plain steak or a plain hot dog like i had to have ketchup and terry at his sausage steak sauce and mark you sauce and i just loved sauces and then i like but you could have a piece of cake probably instead of having some of the sauces on your food that it said because i enjoyed some but i have to cut them out now and read the labels you will be sadly milk people say oh it's so healthy choice i'm not drinking milk i'm staying away from more moans and dairy and and unfortunately a lot of them can have ten grams of sugar in just one serving and if you remember again you're only allowed twenty four a day and if you get any flavored ones like the vanilla flavored cashew milk or almond milk or whatever you even upped it more than that and there you're done siyad know that they came in flavor i thought like all the milk was all the milk you know that they have all kinds of flavor they have been ella flavor they had i just saw a pumpkin spice flavored milk in the store the other day they now are catering to people who want a variety so you can pretty much find a flavor of anything now scary for the your bread the sugar in the bread  were peanut butter and jelly sandwich you're dead yet again you've gone way past the limit exactly so how much could how much sugar is in a loaf of bread and why did they put so much sugar  bread i didn't even realize they added sugar to dowhen i thought it was easter flour and yeah sugar sugar apparently but if you got it from a bakery do you think they put less sugar than the processed kind that you buy the store i would hope but you'll never know you can't read a label when you go get a loaf of bread at the bakery exactly you know how much sugar is in the spaghetti and they go and water you know there's coconuts and watermelon and fruit flavored waters and vitamin flavored waters and everybody say i get sick of drinking plain water i got half labor once you start to add anything to it other then you know natural lemon juice or natural line juice or any kind of fruit juice that you put in yourself which will add a minimal amount of sugar to it when you buy the bottled waters with pretty pictures on it with the coconuts and the you know there could be three teaspoons of sugar alone in one bottle you know that's sparkling water so it's or add some fruit slices to it they say you know that will give you a variety from drinking plain water to all the other stuff because it was easier because it enough to swallow so many things and yeah and i have issues of swallowing now and then i realized what was in them or was not in them and so now i'm no longer taking to me now for children sometimes you know parents think that's a better option and it isn't because of the sugar so you have to read the labels and talk to your pediatrician or your doctor because it really might not be worth bothering  usually doesn't have any sugar in it you can read the label and usually will say zero or less than one but when you get anything that has any kind of flavor at all whether it's fruit or lemon or anything or just as sweet and tea you're read the labels plain vinegar and oils sometimes can be the lowest amount of sugar but you have to get like red wine vinegar once you start with balsamic it's thicker it's sweet here and the sugars go up and you really got to read the labels and lemonade people think you know my school glass of lemonade but there's forty grams of sugar in a single can not good we already talked about mary need so i'm going to sports drink sports drinks you know if you're working out hard and you really sweat a lot sometimes you need to replenish meant super duper athletes do the average person does not because if you're not doing high intensity for forty five minutes or powder watch because some of them are pumped up with lots of added sugar read the labels check ones that are unsweetened or have zero grams of sugar per school and tomato sauce has  so try to find ones that are fresh whole tomatoes are make it yourself yeah don't add sugar energy bars you know people are like you know protein bars energy bars they actually are candy bars in disguise compare the brands look for lower sugar options they are out there you want something that is generally two grams of sugar or less and that's hard to find when when you start going to read those labels you are going foods read the labels the best you can and you will be shocked limited where you can and it will be better for you and always remember get educated get empowered can help you get a margarita