Hidden Sugars: Where They Hide and How to Spot Them

NutritionOctober 6, 20266 min read

Hidden sugars are sugars added to foods and drinks where you might not expect them: flavoured yoghurts, breakfast cereals, sauces, bread, "healthy" snack bars and, above all, drinks. They are easy to miss because the food may not taste especially sweet.

The World Health Organization (WHO) recommends keeping free sugars below 10% of your total energy intake, which is about 50 g, or around 12 level teaspoons, a day for an adult. The simplest way to stay within that is to know where sugar usually hides and to read the ingredients list, not just the front of the pack.

What are "free sugars"?

Free sugars are the sugars that health guidelines ask us to limit. According to WHO, they include:

Sugars added to foods and drinks by the manufacturer, the cook or you at the table, such as white or brown sugar.
Sugars naturally present in honey, syrups (including date syrup), fruit juices and fruit juice concentrates.

Sugars found naturally inside whole fruit, vegetables and plain milk are not counted as free sugars.

Why does it matter?

Free sugars add energy without much nutritional value, and they are easy to consume in large amounts, particularly in drinks. The NHS explains that eating too much sugar can contribute to weight gain and tooth decay. Cutting back is one of the most practical changes many families can make.

Where do hidden sugars hide?

Drinks

Drinks are often the biggest source. Common examples include:

Soft drinks, energy drinks and sweetened iced teas.
Fruit juices and smoothies, even when labelled "pure juice" or "no added sugar".
Flavoured milks, milkshakes and flavoured coffees.
Tea and karak with sugar added, cup after cup through the day.

Breakfast foods

Many breakfast cereals, granolas, cereal bars, flavoured yoghurts and sweetened oat drinks contain more sugar than people expect, even when they are marketed as wholesome.

Sauces and ready meals

Ketchup, sweet chilli sauce, barbecue sauce, some salad dressings, marinades and cooking sauces can contain a surprising amount of sugar, as can some ready meals and soups.

"Healthy" snacks

Protein bars, energy balls, dried-fruit snacks, sweetened nuts and "natural" biscuits may look like better choices but can still be high in sugar. Our guide Healthy Snacks: How to Choose Them for Work, School and Evenings offers simple alternatives.

How can you spot sugar on a label?

Read the ingredients list. Ingredients are listed in order of weight, so if a sugar appears near the top, the product contains a lot of it.
Learn sugar's other names. Look for sucrose, glucose, fructose, dextrose, maltose, glucose syrup, corn syrup, invert sugar, molasses, honey, date syrup, agave and fruit juice concentrate.
Watch for several sugars in one product. Manufacturers may use more than one type, so each appears lower on the list even though together they add up.
Check the nutrition panel. "Total sugars" or "of which sugars" includes sugar naturally present in milk and fruit, so use it together with the ingredients list to judge how much has been added.
Do not rely on claims. "No added sugar" does not always mean low in sugar, for example when a product is sweetened with fruit juice concentrate.

For a full walk-through, see How to Read a Nutrition Label in Five Steps.

Simple ways to cut down

Make water your main drink and keep sweetened drinks occasional.
Reduce the sugar in tea and coffee gradually; many people find their taste adjusts.
Choose plain yoghurt and add fresh fruit yourself.
Pick breakfast cereals or oats without sugar coating and sweeten with fruit if needed.
Use sauces in small amounts and try herbs, spices, lemon and garlic for flavour.
Enjoy whole fruit, including fresh dates in sensible amounts, rather than juices.

If you would like help building a realistic routine, a nutrition consultation can look at your current habits and suggest changes that fit them. For people with diabetes or other medical conditions where sugar intake is part of their care, clinical nutrition support works alongside advice from their doctor.

When to see a specialist

It may help to see a nutrition professional if:

You have diabetes or have been told your blood sugar is raised, and you want eating advice that fits your medical care.
You find it hard to cut back on sweet foods or drinks despite trying.
You are trying to manage your weight and want to know where your sugar is coming from.

If you notice symptoms such as unusual thirst, passing urine often or unexplained weight loss, see a doctor promptly.

Our healthy nutrition and lifestyle service at Jordan Hearing & Speech in Bousher, Muscat, offers practical guidance tailored to you. Book an appointment or contact us.

Frequently asked questions

How much sugar is too much?

WHO recommends that free sugars make up less than 10% of total energy intake. For an adult that is about 50 g, or roughly 12 level teaspoons, a day, and this includes sugar in drinks, sauces and snacks as well as what you add yourself. Children's needs are different, so ask a professional for advice on your family.

Is honey or date syrup better than sugar?

Honey and date syrup are still free sugars, according to WHO, so they count towards the same daily limit as table sugar. They can be enjoyed in small amounts, but swapping sugar for honey does not make a sweet food or drink a low-sugar choice. Whole dates are different because their sugar comes with fibre, though portion size still matters.

Are fruit juices free sugars?

Yes. WHO counts the sugars in fruit juices and juice concentrates as free sugars, even when the juice is fresh or "pure". Whole fruit is the better everyday choice because it contains fibre and is more filling. If you drink juice, a small glass with a meal is a more sensible option than drinking it throughout the day.

Sources

This article is general information and does not replace advice from a qualified professional.

Healthy Nutrition & Lifestyle Management Dareen Yaseen