Around the world, the massive consumption of refined sugar and various additives, such as high fructose corn syrup, is creating an epidemic of obesity, type 2 diabetes, and thyroid disorders.

Becoming a “hidden sugar detective” is one of the best things you can do to support your overall health, and it all starts with looking at where sugar is hiding. While sugar is hidden in almost everything we eat today, some foods are worse than others. We’re going to look at the top three foods known to have added sugar so you can keep an eye out, identify added sugar on the food label, and then eliminate these foods from your diet.

Three foods with hidden sugar …

1. Granola bars. Granola bars are one of those “health foods” that can contain as much sugar as a chocolate bar! Believe it or not, your favorite granola bar can provide many different types of sugar from natural sources, from cane sugar to high fructose corn syrup. If you like granola bars as a snack, make it a habit to check the back of the food label before purchasing a different brand of granola bar. Look for any sources of added sugar and limit yourself to those that are only sweetened with fruit, raw honey, or pure maple syrup. However, it is best to choose one that does not have a lot of added sugar or to make your own with nuts and dried fruits or dates without sugar.

2. Tomato sauce. Yes, ketchup is a major source of added sugar! And, the problem is that many of us use much more than the recommended serving size, so we may be inadvertently adding a ton of added sugar to our plate. If you enjoy tomato sauce, try to limit yourself to one tablespoon per serving to reduce the amount of added sugar in your diet.

3. Cereal. Unfortunately, this favorite breakfast staple is a hearty source of added sugar, especially when it comes to children’s cereals. Not only does the cereal itself contain added sugar, but the milk that you pour over your cereal bowl each morning may also contain added sugar. Skip this popular breakfast option entirely and choose one like rolled oatmeal or a hard-boiled egg with gluten-free toast and mashed avocado.

If you enjoy any of these foods on a regular basis, do yourself a favor and check the ingredient list. Making a simple switch to something lower in sugar could be hugely helpful for your overall health. Get started by making a trade-in today by eliminating one of these three sugar-rich foods from your diet and replacing it with something rich in nutrients.

To help you get started, here are some healthy low-sugar swap ideas …

• a handful of nuts plus a piece of fruit versus a granola bar,

• fresh tomatoes or sauce with no added sugar versus ketchup, or

• oatmeal or quinoa versus cereal.