8 foods that secretly contain more sugar than you think

Several everyday foods that seem healthy or savoury can contain added sugar. Reading labels more closely can help people spot hidden sweeteners and cut intake.

In Short

• Flavoured yoghurt often carries far more sugar than plain yoghurt varieties
• Breakfast cereals and granola may hide sweeteners despite healthy marketing claims
• Packaged fruit juice lacks whole fruit fibre and may include added sugar

When people think of sugary foods, cakes, chocolates and soft drinks usually come to mind. However, many everyday foods that appear healthy or savoury can also contain surprising amounts of added sugar. Reading nutrition labels and ingredient lists can help you make more informed choices without eliminating your favourite foods altogether.

FLAVOURED YOGHURT

While plain yoghurt is a nutritious source of protein and calcium, flavoured varieties often contain added sugars to enhance taste. Fruit-flavoured yoghurts, in particular, may have significantly more sugar than plain versions.

BREAKFAST CEREALS

Many breakfast cereals marketed as healthy or high in fibre can contain added sugars, especially those aimed at children. Even granola and muesli may include sweeteners such as honey, jaggery or syrups.

PACKAGED FRUIT JUICES

Although fruit juices contain vitamins, packaged versions often have added sugar or fruit concentrates. Even 100% fruit juice contains naturally occurring sugars without the fibre found in whole fruits.

KETCHUP

Tomato ketchup may taste savoury, but sugar is one of its key ingredients. A few tablespoons can add up, especially if you consume it regularly with snacks and meals.

SALAD DRESSINGS

Store-bought salad dressings, particularly low-fat versions, often contain added sugar to improve flavour. Sweet dressings like honey mustard or French dressing can contribute more sugar than expected.

PROTEIN AND ENERGY BARS

Protein bars are often associated with healthy eating, but many are sweetened with sugar, syrups or chocolate coatings. Some contain sugar levels comparable to a dessert bar.

BREAD

Bread may not taste sweet, but packaged varieties can contain added sugar to improve texture, flavour and shelf life. This is especially common in sandwich bread and burger buns.

FLAVOURED PLANT-BASED MILK

Almond, oat and soy milk are popular dairy alternatives, but flavoured or sweetened versions often contain added sugar. Choosing unsweetened varieties can help reduce sugar intake.

WHY READING LABELS MATTERS

Added sugar isn't always listed simply as "sugar." It can appear under names such as glucose syrup, fructose, sucrose, maltose, dextrose, corn syrup, cane sugar, molasses or fruit concentrate. Checking ingredient lists and nutrition labels can help you spot hidden sugars before buying a product.

HOW TO CUT DOWN ON HIDDEN SUGAR

• Choose plain yoghurt instead of flavoured varieties.
• Opt for whole fruits instead of fruit juice.
• Compare nutrition labels before buying packaged foods.
• Select unsweetened plant-based milk whenever possible.
• Limit sugary condiments and dressings.
• Prepare homemade sauces and dips when you can.

Hidden sugars can sneak into your diet through foods you may not even consider sweet. While enjoying these foods occasionally is perfectly fine, being aware of where added sugars are hiding can help you make healthier everyday choices and maintain a balanced diet.

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