How to spot and reduce Hidden Sugars in everyday foods?

In the UK, the NHS (National Health Service) recommends that adults consume no more than 30 grams of free sugars per day – that’s about 7 teaspoons. However, most of us are unknowingly consuming far more than that, thanks to hidden sugars lurking in everyday foods. These added sugars, which aren’t always obvious from the label, can spike your blood sugar levels, leading to energy crashes, cravings, and over time, contributing to health issues like weight gain, insulin resistance, and type 2 diabetes. Let’s explore how to spot hidden sugars in everyday foods and learn simple simple swaps to reduce their intake.

What Are Hidden Sugars?

Hidden sugars are sugars that are added to foods during processing, often in products that aren’t sweet. These sugars are more than just those found in desserts and sugary drinks, they’re included in many packaged foods that you might not expect, like bread, sauces, and even processed meats. The key to reducing them is knowing where to look.

Common Everyday Foods With Hidden Sugars

1. Yoghurts and Smoothies Flavoured yoghurts and smoothies often contain added sugars, even those marketed as “healthy.” A typical flavoured yoghurt can contain 4 to 6 teaspoons of sugar per serving, while many store-bought smoothies pack in around 8 to 10 teaspoons of sugar. Opt for plain Greek yoghurt or make smoothies at home using our Protein smoothie recipe with no added sugar.

2. Tomato Sauce and Ketchup Tomato sauce and ketchup are staples in many homes, but they can be surprisingly sugary. A tablespoon of ketchup can contain up to 4 grams of sugar (around 1 teaspoon). If you use a few tablespoons with your meal, that’s quickly adding 3 to 5 teaspoons of sugar. Make your own sauces with fresh tomatoes and herbs, or opt for brands with no added sugar.

3. Granola and Cereal Bars Granola bars and breakfast cereals often present themselves as healthy choices, but many contain more sugar than a chocolate bar. One granola bar can have up to 12 grams of sugar, which equals about 3 teaspoons. Many breakfast cereals also pack around 6 to 8 teaspoons of sugar per serving. Choose low-sugar or homemade alternatives to reduce hidden sugar intake. Swap sugary cereal with overnight chia pudding or oats with a handful of nuts and berries.

4. Salad Dressings Many commercial salad dressings are full of hidden sugars. A tablespoon of store-bought salad dressing can contain 2 to 3 grams of sugar, which equals about half a teaspoon. If you use more, that sugar can add up. Opt for homemade dressings made with olive oil, vinegar, and lemon juice to avoid the added sugars. My top tip is to avoid salad dressings outside unless its olive oil or balsamic vinegar!

5. Bread and Baked Goods Bread, particularly white bread, and baked goods like muffins, croissants, and bagels, can have added sugars to enhance flavour and texture. A slice of white bread can contain around 1 to 2 grams of sugar, which is about 0.5 teaspoons. However, baked goods can contain much more—one muffin might contain 15 grams (about 4 teaspoons). Choose whole grain or sourdough bread to cut back on sugar and refined carbohydrates.

6. Processed Foods Ready-made meals, frozen dinners, and even some processed meats like sausages and deli meats often have added sugars. For instance, one frozen ready meal can contain around10 grams of sugar (about 2.5 teaspoons). Always check labels on packaged foods, as sugar can be hiding in many unexpected places.

7. Fizzy Drinks and Energy Drinks One of the most well-known sources of hidden sugar is fizzy drinks and energy drinks. A 330ml can of cola contains about 35 grams of sugar, which is roughly 8 teaspoons. Energy drinks can be even worse, with some 500ml cans containing as much as 50 grams of sugar—around 12 teaspoons. Opt for sparkling water with lemon or a homemade iced tea as an alternative. If desiring a stimulant opt for a matcha or a green tea or a coffee.

8. Plant-Based Milk While plant-based milks like almond, oat, and soy milk have grown in popularity, many of the barista versions (used in most coffee shops) contain added sugars. For example, one cup of sweetened almond milk may contain 7 to 9 grams of sugar, equivalent to about 2 teaspoons. To avoid added sugars, choose unsweetened versions of plant-based milks.

How to Spot Hidden Sugars in Everyday Foods

The key to identifying hidden sugars lies in reading labels carefully. Look out for words such as:

• High-fructose corn syrup

• Cane sugar

• Maple syrup

• Agave nectar

• Fruit juice concentrates

• Dextrose, maltose, or glucose

• Honey or corn syrup

These are all variations of sugar that are added to many foods, often under the radar.

Conclusion

Hidden sugars are widespread, sneaking into foods you might not expect and quickly adding up. While the recommended limit of 30 grams (around seven teaspoons) of free sugars per day is the maximum threshold in the UK, keeping sugar consumption well below this level is optimal for long-term health. Consistently reaching the upper limit may still contribute to weight gain, poor metabolic health, and an increased risk of chronic health conditions. The key is to read labels, make mindful choices, and swap sugary options for whole, nutrient-dense alternatives, with a clear goal of minimising added sugar intake as much as possible to support your long-term metabolic and cognitive health.

If you're concerned about the hidden sugars in your diet and how they might be affecting your health, feel free to reach out to me at info@wellnesswithruchi.com or book a no-obligation 20-minute consultation.

References

• Drewnowski, A., & Rehm, C. D. (2014). Consumption of added sugars among US children and adults by food purchase location and food source. American Journal of Clinical Nutrition, 100(3), 901-907. https://doi.org/10.3945/ajcn.114.089458

• NHS. (2023). How does sugar in our diet affect our health? National Health Service. https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/

• Lustig, R. H., Schmidt, L. A., & Brindis, C. D. (2012). Public health: The toxic truth about sugar. Nature, 482(7383), 27-29. https://doi.org/10.1038/482027a

• Malik, V. S., Popkin, B. M., Bray, G. A., Després, J. P., Willett, W. C., & Hu, F. B. (2010). Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: A meta-analysis. Diabetes Care, 33(11), 2477-2483. https://doi.org/10.2337/dc10-1079

• Moynihan, P. J., & Kelly, S. A. (2014). Effect of caries control measures and dietary sugars on caries. Journal of Dental Research, 93(1), 8-18. https://doi.org/10.1177/0022034513508954

• Scientific Advisory Committee on Nutrition (SACN). (2015). Carbohydrates and health. Public Health England. https://www.gov.uk/government/publications/sacn-carbohydrates-and-health-report

• van Buul, V. J., Tappy, L., & Brouns, F. J. (2014). Misconceptions about fructose-containing sugars and their role in the obesity epidemic. Nutrition Research Reviews, 27(1), 119-130. https://doi.org/10.1017/S0954422414000067

• World Health Organization (WHO). (2015). Guideline: Sugars intake for adults and children. World Health Organization. https://www.who.int/publications/i/item/9789241549028

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About Ruchi

Hello, I am Ruchi Bhuwania Lohia, a London based longevity nutritional therapist, wellness speaker, workplace wellbeing specialist and founder of Wellness with Ruchi.

We take pride in preserving the joy of eating for our clients. Our mission is to make nutrition and wellness a sustainable and joyful lifestyle choice through a no-fad, science-backed, and long-lasting approach to health.

If you're drawn to the everyday art of living well - join me in Quinta Da Comporta, Portugal from 6-9 November 2025, for our Longevity Blueprint Retreat. A chance to pause, reset, and explore simple, lasting ways to support your health and well-being. Visit www.wellnesswithruchi.com for details or email me at info@wellnesswithruchi.com to reserve your space.