There are 4 grams of sugar in a teaspoon, so if a label says a food has 28 grams, that means there are 7 teaspoons. However, labels are not required to distinguish between the added and the naturally occurring sugars, so you must dig a little deeper here. Read the ingredients list. By law, a food’s contents must be listed on the label in descending order from most to least. The nearer to the top of the list, the more of an ingredient is in the food. Skip any food that contains sugar (or any of its aliases) in the top three ingredients or that contains several mentions of sugar throughout the list. Also, don’t assume “natural sweeteners,” such as concentrated pear, white grape, or apple juice, are better for you. They are merely sugar water in disguise.