Keto-what? – Pros and Cons of the Ketogenic diet
Understanding the Keto Diet You’ve probably heard of the keto diet — a popular way
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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.
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.
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.
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.
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.
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.
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.
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.
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.
Many supermarket loaves include sugar to improve texture and flavour.
Dietitian-approved option: Choose wholegrain or sourdough bread with no added sugar.
“Healthy” salads can be undone by sugary dressings.
Simple fix: Mix olive oil, lemon juice, mustard, and herbs for a naturally delicious dressing.
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.
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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This blog was updated October 2025.
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