Yesterday I wrote about the issues with eating too much sugar. What if you don’t even realising you’re piling it on? You might think you’re being sugar-savvy by avoiding sweets, but sugar has a sneaky way of showing up where you least expect it. Here are three places where sugar loves to hide, even when you think you’re making a healthy choice.
1. Savoury sauces
Most people expect sugar in ketchup, but did you know that your beloved stir-fry sauce, BBQ marinades, and even that ‘light’ salad dressing are often sugar bombs in disguise? Many savoury condiments use sugar to balance flavours and preserve the product, meaning your innocent drizzle could easily contain more sugar than a chocolate biscuit. A smart move is to always check the label or try making your own version at home—this way, you’ll know exactly what you’re eating.
2. Breakfast cereals that play pretend
Cereals marketed as healthy or fortified are masters of disguise. Granolas and mueslis, especially, often claim to be full of nuts, oats, and goodness—but flip that box around, and you’ll find they’re frequently laced with more sugar than a slice of cake. Even the ones that are labelled as low fat or whole grain can be culprits, using sugar to mask bland flavours. Consider switching to plain oats with a touch of natural sweetness from fruit; that way, you’re in control of the sugar content.
3. Bread that acts innocent
Bread is probably the last place you’d expect to find added sugar, but it’s there—sometimes even in wholemeal or healthy’options. Manufacturers add sugar to give bread a better texture and help with browning, which means your morning toast might have more sugar than you realise. If you’re trying to reduce sugar, it could be worth switching to a brand that doesn’t add any or opting for a bakery-style loaf. Sourdough is often a good bet, as it tends to contain fewer additives and less sugar.
Conclusion: watch the little things
Cutting back on sugar isn’t about being militant—it’s about being aware. With a few small changes, like checking ingredient lists and opting for simple, whole foods where possible, you can cut out a surprising amount of hidden sugar from your diet. And your body will thank you for it, even if your cereal box doesn’t.
