by Gemma Delaney

It’s an open secret that bakery delights such as cakes and cookies, and sweet indulgences like chocolate and ice cream, are densely packed with sugar. However, this sweet culprit has a way of sneaking into not-so-sweet foods, giving our taste buds a deceptive delight. Foods like canned soups, store-bought pasta sauces, and ready meals often carry an unnoticed dose of sugar; hence, a careful glance at labels can save you from unintentionally elevated sugar intake.

Our fight is mostly against ‘free’ sugars, which are added sugars, instead of naturally occurring sugars in fresh fruits and vegetables. According to health guidelines, an intake of more than 30g of free sugars a day (equivalent to 7 teaspoons) should be avoided.

The Hidden Sugars Watchlist

Low Fat Yogurt
Seemingly innocent low fat fruit yogurts are often laden with sugars to enhance their flavor and texture. Instead, opt for yogurts with low sugar content like Greek style yogurt made from whole milk. Add some fresh berries, nuts or a tablespoon of unsweetened muesli for flavor — a wholesome and creamy delight in its own right.
Tomato Soup
A can of aromatic tomato soup may hide about 12g of free sugar. If you want to keep your soup and eliminate the undesired sugars, homemade from fresh ingredients serves as an excellent alternative.
Flavoured Water
Fruit-flavoured water with added vitamins and minerals often contain hidden sugars. A healthy switch would be to prepare a DIY version using cucumber pieces, fresh mint and lime slices.
Cereal Bars
Our morning champions – breakfast cereals and cereal bars, often carry an undesired load of sugars. Cultivate the habit of reading labels and opt for choices with low sugar content.

Other So-Called Healthy Foods with Unseen Sugars

Baked beans, tonic water, ready-made sushi, chicken ready meals, whole-bran cereal, sandwich pickle, salad cream, wholemeal bagels, and pasta sauces
often contain added sugars disguised within the blend of other ingredients. Cutting back on serving sizes, using low sugar alternatives and homemade versions can help evade these hidden sugars.

Remember – vigilance is our best weapon against hidden sugars. The call is not to eliminate but to moderate. Don’t let hidden sugars cheat on your healthy eating routine!

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