Sweet Saboteurs: 10 Foods with Hidden Sugars You Weren’t Aware Of

The Sweet Truth About Hidden Sugars

Even if you’re cutting down on sweets, sugar might still be sneaking into your diet — hiding in everyday “healthy” foods. From breakfast staples to sauces and snacks, sugar often wears a clever disguise.

Here are 10 surprising foods that may be sabotaging your healthy eating efforts, plus smarter swaps to help you stay on track.

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1. Yogurt Parfaits

Pre-packaged yogurt parfaits often contain more sugar than a dessert.
Dietitian Tip: Choose plain Greek yogurt and add fresh fruit, nuts, or cinnamon for natural sweetness.

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2. Granola Bars

Marketed as “healthy snacks,” many are sugar-loaded.
Try this instead: Make your own bars at home with oats, nuts, dates, and a drizzle of honey for natural sweetness.

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3. Flavored Almond Milk

Vanilla or chocolate versions can contain up to 3 teaspoons of sugar per cup.
Best choice: Go for unsweetened almond milk — or make your own with soaked almonds and water.

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4. Instant Oatmeal Packets

Convenient but often packed with added sugar and artificial flavourings.
Swap it for: Plain rolled oats topped with fresh fruit, chia seeds, or a spoon of peanut butter.

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5. Bottled Smoothies

Store-bought smoothies can contain the sugar equivalent of 4 doughnuts!
Make it at home: Blend spinach, frozen berries, banana, and unsweetened yogurt for a nourishing, low-sugar version.

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6. Barbecue Sauce

That tangy sweetness often comes from sugar or high-fructose corn syrup.
Better option: Make your own BBQ sauce using tomato paste, spices, vinegar, and a small amount of honey.

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7. Canned Soup

Even “healthy” soups can include added sugar for flavour balance.
Pro tip: Choose no-added-sugar varieties or make homemade soup with herbs, spices, and real ingredients.

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8. Dried Fruit

A handful can deliver more sugar than a chocolate bar.
Tip: Stick to fresh fruit or buy unsweetened dried fruit and enjoy in small portions.

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9. Bread

Many supermarket loaves include sugar to improve texture and flavour.
Dietitian-approved option: Choose wholegrain or sourdough bread with no added sugar.

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10. Salad Dressings

“Healthy” salads can be undone by sugary dressings.
Simple fix: Mix olive oil, lemon juice, mustard, and herbs for a naturally delicious dressing.

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How to Outsmart Hidden Sugars

• Read labels carefully: Look for ingredients ending in -ose (glucose, fructose, sucrose).

• Check the order of ingredients: If sugar appears in the top three, it’s a red flag.

• Compare brands: Even “healthy” options can vary widely in sugar content.

• Don’t be fooled by buzzwords: “Natural,” “lite,” or “low-fat” doesn’t mean low-sugar.

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Final Thoughts

Hidden sugars can sneak into even the healthiest-looking foods, but with a little awareness, you can make smarter, more nourishing choices.

Want help cutting back on hidden sugars?
Our Accredited Practising Dietitians at Appetite for Nutrition can help you create a personalised plan that balances your goals with real-life flexibility.

Book an appointment today — available online and in person across Brisbane, Gold Coast, Melbourne, Shepparton, Bendigo and Albury-Wodonga.
Together, we’ll help you eat well, feel energised, and stay confident in your food choices.

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• Meal Plans designed to support your health goals

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This blog was updated October 2025.