Sugar & Food Labels
Learn how to spot hidden sugar and make smarter choices.
⚠️ Sugar is often hidden in foods that don’t taste “sweet”.
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Where Sugar Hides
🥣 Breakfast Cereals
Many contain large amounts of added sugar — even “healthy” ones.
🥤 Drinks
Fizzy drinks, juices, and flavoured coffees are major sources.
🍝 Sauces
Ketchup, pasta sauces, and dressings often contain hidden sugar.
🍞 “Healthy” Snacks
Granola bars and low-fat foods can still be high in sugar.
How to Read a Label
When checking a food label, look for “carbohydrates of which sugars”.
Low Sugar
5g or less per 100g
Medium
5g–15g per 100g
High Sugar
More than 15g per 100g
💡 Always compare products — small differences add up over time.
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Common “Hidden Sugar” Names
Glucose
Fructose
Sucrose
Corn Syrup
Honey
Agave Nectar
✔️ If several of these appear, the product is likely high in sugar.
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Don’t Be Misled by Labels
“Low Fat”
Often replaced with sugar to improve taste.
“Natural”
Does not mean low sugar.
“No Added Sugar”
May still contain naturally high sugar levels.
⚠️ Marketing claims are designed to sell — not always to inform.
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Simple Strategy
- Compare labels before choosing
- Choose lower sugar options when possible
- Be cautious with drinks and snacks
- Focus on whole, less processed foods
✔️ You don’t need to be perfect — just more aware.
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