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Sugar is hiding in some surprising places, like whole-grain cereal. To discover what’s really in there, look for the word “sugar” in the ingredients list as well as it aliases like “syrup,” “juice” and words ending in “-ose” says SELF magazine.

Flavored Yogurt: Many brands have more than 25 g sugar per 6-ounce serving. “That amount of yogurt has about 12 grams of sugar from lactose,” Farrell says. “Anything above that means there’s extra, typically from preserves—which is basically fruit marinated in sugar—or straight table sugar.”

How To Defuse It: Reach for plain lowfat yogurt, and stir in chopped fruit or fresh berries, Farrell suggests. You’ll satisfy your sweet tooth and get a dose of fiber and antioxidants.

Smoothies: “The number-one source of added sugar in our diet is beverages, and smoothies are loaded with it,” says Sari Greaves, R.D., a spokeswoman for the American Dietetic Association. Jamba Juice’s 24-ounce classic smoothies, for instance, have 70 g or more total sugar, most of which is added sugar from juice, sherbet and frozen yogurt.

How To Defuse It: “At the counter, custom-order your beverage: Ask for whole fruit, little or no juice, lowfat milk or plain yogurt, and ice,” Greaves says.

Lowfat & Fat-Free Salad Dressing: They often contain sugar in place of fattening oils, and many have 5 g to 7 g per 2-tablespoon serving. That doesn’t sound like a lot, but it adds up. Besides, do you really need sugar with your lettuce?

How To Defuse It: Bypass dressings that list sugar as one of the first three ingredients. (Annie’s Naturals is a good choice.) Or make your own with three parts balsamic vinegar, one part olive oil, and mustard, garlic powder, salt and pepper to taste. SEE THE REST HERE!

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