From smoothies to flavoured yoghurts, Harvard-trained doctor shares list of foods with hidden sugar

Expert says added sugar hides in foods that people eat daily, often those marketed as healthy. (Picture Credit: Pexels)

• Hidden sugars in "healthy" foods may cause fatigue, weight gain, and liver problems.
• Liquid sugars in drinks and smoothies pose a risk for unnoticed sugar intake.
• Breakfast foods, sauces, and snacks often contain dessert-level hidden sugars

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You may often think that you barely eat sugar but your blood reports, liver scans and fatigue reveal something else . The truth, says Harvard, Stanford trained gastroenterologist Dr Saurabh Sethi, lies not in desserts but in foods labelled healthy, light or convenient. In an age obsessed with fitness and clean eating, sugar has learned to hide in plain sight.

What alarms doctors today is not excess indulgence, but unnoticed consumption. In a recent post on Instagram Dr Sethi says, “Added sugar hides in foods people eat daily, often those marketed as healthy,” Unlike traditional sweets, these sugars do not register as treats. They come in breakfast bowls, bottled drinks and snack wrappers, slipping past awareness. Liquid sugar, in particular, concerns specialists. It reaches the liver rapidly and fails to trigger fullness, leading to repeated intake without hunger cues. Slowly, this habit can raise insulin repeatedly, increase liver fat, and keep cravings alive, without a single obvious binge.

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The early signs include afternoon fatigue, stubborn weight gain, rising blood markers. Dr Sethi notes that this happens “even without overeating.” Foods that appear harmless, sometimes even beneficial, can behave like desserts once inside the body, especially when stripped of fibre. In many cases, patients are not misinformed; they are misled. Packaging reassures, marketing comforts, and labels distract. The problem is not willpower, but misplaced trust in everyday foods that no longer resemble their natural form.

Dr Sethi shares a list of foods that have hidden sugars and should be avoided

Drinks and smoothies

Dr Sethi calls this the “biggest source” that he sees. Juices, smoothies, flavoured coffee drinks and so-called vitamin waters deliver sugar quickly and quietly. “Liquid sugar hits the liver fast and doesn’t trigger fullness,” he explains.

Flavoured yoghurt

Fruit-on-the-bottom yoghurts, drinkable yoghurts and children’s varieties often contain dessert-level sugar, without the fibre of whole fruit. “This surprises people the most,” says Dr Sethi.

Breakfast foods

Morning choices matter. Cereals, granola, breakfast bars and instant oatmeal packets can stack sugar early. “Starting the day with sugar drives cravings all day,” Dr Sethi warns.

Sauces and dressings

Ketchup, barbecue sauce, teriyaki, salad dressings and pasta sauces often conceal sweetness. A savoury label, doctors remind us, does not mean sugar-free.

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Healthy snacks

Think before you pick the so-called ‘healthy’ snacks like protein bars, energy balls, trail mix and baked chips. “Marketing says healthy,” Dr Sethi reveals, “labels often say otherwise.”

FAQs on impact of sugar on body:

Q1. What happens in the body when we consume sugar?

Sugar is quickly broken down into glucose, which raises blood sugar levels and provides energy. Excess sugar, however, gets stored as fat and can strain metabolic processes.

Q2. How does excess sugar affect blood sugar levels?

Frequent high sugar intake causes repeated blood sugar spikes, increasing the risk of insulin resistance, prediabetes, and type 2 diabetes.

Q3. Can too much sugar lead to weight gain?

Yes. Excess sugar adds empty calories, promotes fat storage—especially around the abdomen—and can increase hunger by disrupting appetite-regulating hormones.

Q4. How does sugar impact heart health?

High sugar intake is linked to increased triglycerides, inflammation, high blood pressure, and a greater risk of heart disease.

Q5. What effect does sugar have on the liver?

Large amounts of fructose are processed by the liver. Over time, this can lead to fat accumulation in the liver, increasing the risk of fatty liver disease.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.