The Truth About Hidden Sugars

By the Primary Health Awareness Trust

Not all sugars come from cakes or sweets. In fact, many older adults are surprised to learn that their “healthy” or “low-fat” foods may be hiding sugar that raises blood sugar levels quickly. Understanding where sugar hides — and what to swap it for — can be a game-changer in managing diabetes with confidence.

Where Sugar Hides in Everyday Foods

Many processed or packaged foods contain added sugar to improve taste, texture, or shelf life — even if they don’t taste sweet.

Common hidden sugar culprits include:

• Low-fat yoghurts and flavoured milks
• Breakfast cereals (even “wholegrain” ones)
• Pasta sauces and ready meals
• Baked beans, ketchup and salad dressings
• Fruit juices, smoothies, and “no added sugar” drinks

Natural sugars (in whole fruits and milk) are generally fine in moderate amounts — it’s the free sugars (added during processing) that you want to watch for.

How to Read Food Labels Without Feeling Overwhelmed

Food labels in the UK show sugar content per 100g or per serving. Here’s how to interpret it:

• High sugar: More than 22.5g of total sugars per 100g
• Low sugar: 5g or less per 100g

Use the traffic light system on packets:

• Green = good choice
• Amber = moderate
• Red = high sugar – choose less often

If sugar is one of the first 3 ingredients, it’s likely to raise your blood sugar more quickly — even if the item is labelled “healthy.”

Better Swaps That Still Taste Great

You don’t have to give up everything you love — just make simple swaps:

• Choose plain yoghurt with chopped fruit instead of flavoured
• Use tomato puree + herbs instead of jarred pasta sauces
• Try whole fruit instead of fruit juice
• Make your own dressings with olive oil, lemon, and mustard

And remember:

Having a sweet treat now and again is part of enjoying life. It’s the daily hidden sugars that can cause the most harm — because they often go unnoticed.

Tips for Shopping with Confidence

• Read the back, not just the front of the packet
• Compare similar items — some versions have much less sugar
• Shop after eating so you’re less likely to buy sweet snacks
• Stick to the outer aisles — fresh food is less processed

Final Thought

You don’t need to cut out sugar completely — but you do deserve to know where it hides. Every small choice adds up. With the right knowledge and support, you can manage your blood sugar with confidence while still enjoying your food.

Explore more in our Living Well with Diabetes Hub — from eating well and moving more to understanding your medication and mental wellbeing.