Lifting the lid on hidden sugars
When you think of sugary snacks, what do you think of first? Chocolate and cakes, perhaps some pick’n’mix or a packet of biscuits?
There can be hidden sugars in foods you wouldn’t expect! Below we’ve listed some surprisingly sugary foods and some alternatives to help you stay on track with your healthy lifestyle.
Hidden sugars: how sweet are your snacks?
Yoghurt
You might think of yoghurt as a healthy choice, and you’d be partly right. Some yoghurts are much higher in sugar than others. According to Diabetes.org, lots of flavoured and fruit yoghurts contain added sugars. Also, be wary of yoghurts that have “low-fat” or “healthy” on the label as these can have extra sugars to make up for the loss of flavour when the fat gets removed.
Your best picks for yoghurts are unsweetened options like plain natural or Greek yoghurt. Fancy adding some flavour? Chop up some fruit. It helps go towards your five-a-day too so it’s a win-win!
Cereals and granola bars
Even the “healthy” cereals and granola bars you might pick for breakfast or as a snack can have more sugar than you think. They are often sweetened with added sugars, and the portion sizes can also be deceiving.
Fruit juices and smoothies
While juices and smoothies may seem like a healthier choice, you might be surprised to learn just how sugary they can be! Some experts warn they can contain as much sugar as fizzy drinks. So it’s really important to check food labels. We’ll explain more about how to understand food labels later.
Salad dressings
Can a salad really be sugary? Well, yes! Lots of shop-bought dressings often contain lots of added salt and sugar. It’s better to make your own dressing if you can, and you can use what you’ve already got in your kitchen cupboards. We find lemon, olive oil, salt and pepper go a long way! If you’re looking for some healthy, home-made salad dressing options, the British Heart Foundation has a fantastic list.
Sauces and condiments
Similar to salad dressings, ready-made sauces can have a lot more sugar than you might think! Ketchup, brown sauce and sweet chilli sauce (as the name suggests) are all high in sugar. You’ll notice sugar is very high up on the ingredients list for these sauces! Try to look for reduced-sugar options instead.
Remember, sugar hides under different names like sucrose, glucose, fructose, and syrup. Check ingredient lists and choose products with less than 5g of sugar per 100g to keep your intake low.
Healthy swap ideas!
Sugar-free snacks
Swap your drinks
Finding your fruits
What kind of snacks do you typically buy? Are there any swaps you can make? Tasty and filling sugar-free snacks include nuts, cheese, Greek yoghurt with fruit, fresh vegetable sticks with hummus, or plain popcorn.
Sugary drinks like fizzy sodas and fruit juices can make a huge difference to your daily sugar intake. Instead, opt for water, milk, or unsweetened tea – they can help keep you hydrated and are better for your teeth too!
Fruits are naturally sweet and contain fibre, which slows down sugar absorption. Try to avoid fruit juices and dried fruits, which are high in free sugars. Free sugars, according to the NHS, are the kinds of sugar we should cut down on.
Get support with hidden sugars and understanding food labels
Once you start unpacking nutrition and trying to understand food labels, there can be a lot of information to get through! What sources should you listen to? Are there certain foods you should and shouldn’t eat?
This is where our free Beezee programmes come into play. We help people of all ages lead healthier lifestyles. From understanding what a balanced diet can look like for you, to discovering the power of new habits.
If this sounds up your street, you can secure your free spot today!
Go Back >