dairy free milk filled with sugar

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2. In the Milk Section

Nondairy alternatives like rice, almond and soy milk continue to grow in popularity but many varieties surprisingly contain 16 or more grams of added sugars per cup—as much as you'll find in a glazed donut.

Flavored varieties are especially prone to being high in the sweet stuff, Titgemeier says, noting that many labels list sugar as the second ingredient, right after almond milk.

"Swapping out one variety for another can cut your sugar intake by 10 or 20 grams per day, and that's meaningful," says Georgie Fear, RD, registered dietitian and author of Lean Habits for Lifelong Weight Loss. "Not only does it reduce the empty calories, but it helps reset your taste buds, so you don't expect things to all taste so sweet, and you can more easily cut sugar going forward."