From ketchup and yoghurt to bread and plant-based drinks, dietitians warn that many products can contain substantial added sugar despite not tasting sweet.
Many foods that do not taste sweet can still carry a significant sugar load, and dietitians say the safest way to spot them is to read the label rather than trust flavour. According to the Russian-language health site Doctor Peter, endocrinologist and dietitian Valeria Vysotschenko advises consumers to look closely at ingredients such as maltodextrin, which is derived from starch and is treated by the body much like other forms of sugar. That matters because added sugar is often used not just for sweetness, but to improve texture, balance acidity and help products keep longer.
The World Health Organization says free sugars should make up less than 10% of daily energy intake, and cutting that share to below 5% may bring further health benefits. WHO defines free sugars as those added by manufacturers, cooks or consumers, as well as sugars naturally present in honey, syrups, fruit juices and juice concentrates. The US Centres for Disease Control and Prevention says many adults already consume more added sugar than recommended, and links excess intake with weight gain, type 2 diabetes, high blood pressure and tooth decay.
Among the most common hidden sources are sauces and dressings. Ketchup, barbecue sauce, sweet chilli sauce, Caesar dressing and many salad dressings often contain sugar to soften acidity and preserve flavour. Doctor Peter notes that a tablespoon of ketchup can contain several grams of sugar, while a single serving of dressing can contain far more, making a seemingly modest meal much sweeter than it appears. A simpler option is often oil with lemon juice and herbs, if that suits the dish.
Yoghurt is another area where shoppers can be misled by marketing. Plain yoghurt contains only milk and starter cultures, plus the natural milk sugar lactose, but fruit-flavoured and drinkable yoghurts may contain substantial added sugar. The same is true of many breakfast cereals, especially frosted flakes, puffed balls and filled pillows, where a single serving can come close to, or even exceed, a full day’s recommended limit.
Bread, processed meat and convenience foods can also contribute more sugar than many people expect. Sugar is sometimes added to industrial bread to help the dough rise and create a browned crust, while sausages, pâtés, ready-made cutlets and salted fish may contain it for taste and preservation. Canned foods, tomato-based sauces and sweet marinades can also contain added sugar, as can many plant-based drinks, including some soy, almond, rice and oat products. Nutrition specialists say the answer is not to avoid all familiar foods, but to compare labels, choose unsweetened versions where possible and pay attention to products where sugar is masked by salt, acid or spices.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
