Hidden sugar in everyday foods: 9 items that secretly add to your sugar load

Think your diet is low in sugar? These everyday foods may be secretly spiking your intake without you even knowing. (Image: Pexels)

We all know there’s a high amount of sugar in chocolates, cakes, and fizzy colas. But what may surprise you is how sugar sneaks into foods we often trust as healthy or harmless. That morning bowl of cereal, a spoonful of ketchup, or even a fruity yoghurt can quietly push your sugar intake far beyond safe limits.

So how do you tell the difference between healthy and harmful? “Reading nutrition labels is the best way to know what you’re actually consuming,” says Prachi Jain, Chief Clinical Nutritionist at CK Birla Hospital.

Sugar isn’t always labelled as just sugar—it hides under names like glucose, high-fructose corn syrup, dextrose, or malt extract. “Once you start checking labels, you’ll be surprised how many everyday foods add to your daily sugar load,” Jain cautions.

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Here are 9 common foods where sugar often hides in plain sight:

1. Breakfast Cereals
Cornflakes, wheat flakes, or even muesli often come with a shiny coating of sugar or honey, making your “healthy start” much sweeter than you realise.

2. Sauces and Dressings
Tomato ketchup, chilli sauce, or salad dressings may taste savoury, but most carry added sugar to balance flavours.

3. Protein and Granola Bars
Marketed as healthy, these bars may have nuts and seeds but are often glued together with syrups, honey, or processed sweeteners.

4. Flavoured Yoghurt
That colourful cup may look wholesome, but flavoured yoghurts are usually loaded with added sugar alongside the fruit.

5. Creamers and Condensed Milk
Your milk powder or coffee whitener isn’t just dairy; it usually has sugar mixed in for texture and taste.

6. Packaged Juices
Even those labelled “100% fruit” may have extra sweeteners, making them closer to soft drinks than fresh fruit.

7. Flavoured Milk
From chocolate to strawberry, these popular drinks, especially for kids, carry significant hidden sugars.

8. Canned Fruits and Jams
Sugar acts as a preservative, which means canned fruits, jams, and jellies are packed with it for shelf life.

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9. Bakery Products
From breads to pastries, sugar is added not just for taste but also to improve softness and preservation, even when it doesn’t taste sweet.

What Can You Do?
Eat more home-cooked meals, rely on whole fruits over packaged snacks, and make a habit of reading food labels. A little awareness can save your health from the long-term impact of hidden sugars.

Disclaimer: This article offers general information and should not be considered a substitute for professional medical advice. Always consult a qualified healthcare provider for specific dietary concerns.