Sugar is a common ingredient in many foods and drinks, but not all of them are obvious. Many seemingly healthy foods and beverages contain substantial amounts of hidden sugar. Excess sugar consumption can increase the risk of diseases such as obesity, type 2 diabetes and heart disease. Therefore, it is important to know what foods and drinks are hiding sugar in them.

Here are 10 foods and drinks with hidden sugar that you should be aware of:

1. Breakfast Cereals
   Breakfast cereals are often considered a healthy choice, but many packaged cereal products contain added sugar. Some brands can even contain more than 10 grams of sugar per serving, equivalent to a few teaspoons of granulated sugar.
   Tip: Choose cereals without added sugar and rich in fiber, or try plain oatmeal that you can add fruit or nuts to as a natural sweetener.
   
   
2. Packaged Yogurt
   Packaged yogurts, especially those with fruit or vanilla flavors, often contain added sugar. A single serving of fruit-flavored yogurt can contain more than 20 grams of sugar, which is equivalent to five teaspoons of sugar.
   Tip: Choose plain yogurt (unflavored) and add fresh fruit or a little honey if you want a sweet taste.
   
   
3. Processed Drinks and Fruit Juices
   While fruit juices sound healthy, many juices sold in stores contain added sugar. Even juices labeled “100% fruit” can be high in sugar due to the concentration of fruit processed into syrup.
   Tip: Choose juices with absolutely no added sugar, or make your own fruit juices at home using fresh fruit without adding sweeteners.
   
   
4. Energy and Isotonic Drinks
   Energy and isotonic drinks often contain very high amounts of sugar. One can of energy drinks can contain more than 30 grams of sugar, almost equivalent to 7 teaspoons of sugar.
   Tip: Choose mineral water or coconut water as a hydration alternative, or consume natural foods like bananas or nuts for an energy boost.
   
   
5. Snacks and Chips
   Although not sweet, many packaged chips or snacks contain hidden sugar. Sugar is used to enhance savory flavors or provide flavor balance.
   Tip: Check labels before buying and choose snacks that are low in sugar or make healthy snacks at home like roasted vegetables or roasted nuts.
   
   
6. Sauces and Salad Dressings
   Some sauces and salad dressings, such as BBQ sauce or ketchup, contain added sugar. Even if they taste salty or spicy, sugar is used to add sweetness.
   Tip: Use natural dressings such as olive oil, lemon, or balsamic vinegar, or make your own dressings at home using natural ingredients.
   
   
7. Bread
   White bread, sweet bread, or other bakery products can be a significant source of hidden sugar. Some breads, especially those spread with jam or sweet bread, contain added sugar.
   Tip: Choose whole grain breads that are richer in fiber and lower in sugar. Check the label to ensure there is no added sugar.
   
   
8. Frozen and Prepared Foods
   Frozen foods such as frozen lasagna, frozen pizza or ready meals often contain sugar to enhance flavor and maintain freshness.
   Tip: Choose foods that are fresher and more natural. If forced to buy frozen foods, choose products with little or no added sugar.
   
   
9. Sweetened Coffee and Tea Drinks
   The coffee or tea you enjoy can contain a lot of sugar if cream, syrup or sugar is added. Some coffee drinks at coffee shops can contain more than 20 grams of sugar in one serving.
   Tip: Reduce the amount of sugar and cream in your coffee or tea. Try switching to black coffee or unsweetened tea, or use natural sweeteners like stevia or honey in small amounts.
   
   
10. Processed or Processed Meat Foods
    Processed meat products such as sausages, bacon, or bacon often contain sugar to give them a distinctive sweet flavor. Sugar is used in the curing and flavoring process.
    Tip: Consume fresh meats that are less processed and avoid consuming processed products too often. Choose alternatives such as grilled chicken, fish or beef without added sugar.
    
    

While we often associate sugar only with sugary foods, many everyday foods and drinks contain hidden sugars that can increase our daily sugar consumption without us realizing it. Reducing consumption of hidden sugars is essential for maintaining good health, controlling weight and preventing chronic diseases.

Always check food labels carefully, choose natural foods, and be wiser in choosing the products we consume every day. With these steps, you can maintain a balanced sugar consumption and enjoy a healthier diet.