Sugar is everywhere — not just in desserts, chocolates, or soft drinks, but in many foods we eat daily without realising it. As an endocrinologist, I often meet patients who are puzzled about why their blood sugar levels are high despite “not eating much sugar.” The answer often lies in hidden sugars tucked away in everyday foods. You should think of where sugar hides. Manufacturers often add sugar to foods to improve taste, texture, and shelf life. However, it is not always listed as “sugar” on the label. Instead, you may see names like high-fructose corn syrup, dextrose, maltose, sucrose, cane juice, agave nectar, molasses, or even “fruit concentrate.”
Common culprits include:
- Breakfast cereals (even the “healthy” ones)
- Flavoured yogurts
- Granola and protein bars
- Sauces and salad dressings
- Bread and packaged snacks
- Fruit juices and sports drinks
Many of these products may seem healthy at first glance, but they can contain as much sugar as a dessert.
Excess sugar is linked to weight gain, insulin resistance, type 2 diabetes, and an increased risk of heart disease. Even for those without diabetes, regular consumption of hidden sugars can cause energy spikes and crashes, cravings, and difficulty maintaining a healthy weight.
For people living with diabetes or prediabetes, hidden sugars can sabotage blood sugar control and complicate treatment.
Reading food labels is one of the simplest yet most powerful habits you can adopt. Here’s what to look for:
- Check the Ingredients List – Ingredients are listed in order of quantity. If sugar or its variants are in the top three, the product is high in sugar.
- Look at ‘Total Sugars’ and ‘Added Sugars’ – Many labels now specify added sugars separately, making it easier to assess.
- Watch the Serving Size – Sometimes, sugar per serving may look low, but the package contains multiple servings.
- Beware of “Low Fat” or “Healthy” Labels – These often compensate for reduced fat with added sugar.
Choose whole, unprocessed foods whenever possible — fresh fruits, vegetables, lean proteins, and whole grains. When buying packaged foods, compare brands and choose the one with the least added sugar.Hidden sugars are a modern health challenge, but with awareness and careful label reading, you can protect your health and manage your sugar intake effectively.
If you’re struggling with blood sugar control or want expert guidance on nutrition and diabetes management, consult a qualified endocrinologist.
By Dr. Aswin Pankajakshan, Consultant Endocrinologist – The Best Endocrinologist in Dubai
