Drinks & Hidden Sugar

Many people don’t realise how much sugar comes from drinks — this is one of the easiest changes you can make.

🥤 Sugary drinks are one of the biggest contributors to rising blood sugar — even “healthy” ones.

Where Hidden Sugar Comes From

🥤 Fizzy Drinks

Often contain large amounts of sugar that quickly raise blood glucose.

🧃 Fruit Juice

Even natural juices can cause rapid sugar spikes due to lack of fibre.

☕ Sweetened Coffee

Flavoured coffees and syrups can add significant hidden sugar.

🥛 Flavoured Milk

Often contains added sugar on top of natural lactose.

Liquids are absorbed faster than solid foods, meaning they can cause rapid spikes in blood sugar.

Because they don’t make you feel full, it’s easy to consume a lot without realising.

⚠️ Drinking calories doesn’t reduce hunger — so it adds on top of what you already eat.

💧 Water

Your best option — no sugar, no impact on blood glucose.

🍋 Infused Water

Add lemon, cucumber, or mint for flavour without sugar.

☕ Tea & Coffee

Without added sugar or syrups.

🥛 Unsweetened Alternatives

Choose low-sugar or unsweetened milk options where possible.

💡 Tip: Start with just one swap — for example, replacing one daily sugary drink with water.