The Surprising Truth About Hidden Sugars
When you think about sugary foods, your mind probably jumps to the obvious culprits—chocolate bars, cupcakes, and cookies. But what if we told you that sugar is hiding in many of the foods you consider “healthy”?
Let’s pull back the curtain on some surprisingly sweet offenders that might be sabotaging your health goals without you even realising it.
Yoghurt
Yoghurts can contain more sugar than you’d expect. Many flavoured yoghurts pack a serious sugar punch, with some containing nearly as much sugar as a small dessert! Even more concerning, products labelled “low-fat” or “healthy” often compensate for flavour by adding extra sweeteners.
Healthier choice: Opt for Plain, Greek or Natural Yoghurt and add your own fresh fruit for flavour. You’ll control the sweetness while boosting your daily fruit intake.
Breakfast cereals & granola bars
These breakfast staples can often have surprising amounts of sugar. Even options marketed as “healthy choices” can contain significant amounts of added sweeteners, and those tiny portion sizes listed on the box? Most of us pour much more into our bowls!
Fruit juices & smoothies
While juices and smoothies may seem like a healthy choice, they can be incredibly high in sugar!
Research has shown they can contain as much sugar as fizzy drinks. So remember to check your food labels!
Salad dressings
You’ve made a beautiful, nutritious salad, then doused it in shop-bought dressing loaded with sugar and salt. Many supermarket salad dressings rely on sugar to enhance flavour and improve shelf life.
Healthier choice: Make your own simple dressing with olive oil, lemon juice, salt, and pepper. The British Heart Foundation offers excellent recipes for homemade alternatives if you need inspiration.
Sauces & condiments
That dollop of ketchup, squirt of BBQ sauce, or drizzle of sweet chili? All surprisingly high in sugar. Check the ingredients list—you’ll often find sugar very near the top!
Healthier choice: Look for reduced-sugar options or use spices and herbs for flavour instead.
Identify emotional triggers
Sugar doesn’t always announce itself clearly on food labels. It hides behind names like sucrose, glucose, fructose, and various syrups. For healthier choices, look for products with less than 5g of sugar per 100g.
You can replace sugary snacks with satisfying alternatives:
- Nuts and seeds
- Greek yoghurt with fresh berries
- Crunchy vegetable sticks with hummus
- Plain popcorn
Next, we’ll look at some smart swaps you can make.
Choose whole fruits
Fruits are naturally sweet and contain fibre. Did you know that fibers slow down sugar absorption? However, not all fruits are equal! You should try to avoid fruit juices and dried fruits, which are high in free sugars. Free sugars, according to the NHS, are the types of sugar we should cut down on.
Need support?
Navigating nutrition labels and making healthy food choices can feel overwhelming. That’s where our free Beezee programmes come in! We help people of all ages develop healthier lifestyles through balanced nutrition and sustainable habits.
Ready to take control of your health? Secure your free spot in a Beezee programme today!
