Many people associate sugar with sweets like biscuits and chocolate, but nutritionist Aaliyah Nelson highlights that 'hidden sugars' are prevalent in savory foods, impacting health in ways beyond weight gain.
Nelson explained that these hidden sugars are often found in ingredients like dressings, marinades, and savory condiments. "It still contributes to our intake, even if we barely notice we are eating it," she stated.
Consuming sweetened sauces and drinks regularly without tracking them can increase calorie intake and hinder weight loss efforts. Beyond weight gain, excessive sugar consumption is linked to an elevated risk of tooth decay, especially when sugary items are consumed frequently throughout the day. A diet high in sugar can also displace more nutrient-dense foods, leading to deficiencies in fiber, protein, vitamins, and minerals. Long-term, this can increase the risk of conditions such as Type 2 diabetes and heart disease.
However, Nelson advises against extreme dietary changes, suggesting instead to be mindful of consumption frequency and to consider simple swaps. For instance, pickle, often perceived as tangy rather than sweet, can contain substantial sugar. Branston Original Pickle, for example, has approximately 31g of total sugars per 100g. Healthier alternatives include sliced cucumber, radishes, or no-added-sugar pickled cucumber.
Sweetened oat drinks, such as vanilla-flavored varieties, can also contribute to sugar intake before additional sweeteners are added. Oat milk formulations vary widely in sugar content, so Nelson recommends comparing specific products and opting for unflavoured versions with no added sugars, while also checking for fortification with calcium and vitamins.
Salad dressings like balsamic glaze can also be a source of hidden sugar due to concentrated grape must and added sugars. Tesco's Chilli Balsamic Glaze contains 6.8g of sugar per 15ml tablespoon. Healthier choices for dressing include lemon juice or wine vinegar with herbs and olive oil.
Even beetroot, a vegetable rich in antioxidants and fiber, can contain added sugar when flavored. Tesco's Finest Sweet & Fiery Beetroot has 15.8g of total sugar per four beetroots. Nelson suggests opting for plain cooked beetroot dressed with vinegar, chili, and herbs as a healthier preparation.
For ketchup, a common accompaniment to chips, Nelson points to alternatives like Heinz's 50% less sugar and salt version, or simply being mindful of portion size when using traditional ketchup, which contains 3.4g of sugar per 15g.
Milkshakes, while offering protein and calcium, can be high in added sugar. Plain milk or milk mixed with unsweetened cocoa powder are preferable. If a chocolate milkshake is desired, Nelson suggests consuming a smaller portion.
Stir-fry sauces, such as Ben's Original Sweet and Sour Sauce which contains 14g of sugar per 112g portion, can also contribute significantly to sugar intake. Nelson recommends preparing stir-fries with ginger, garlic, rice vinegar, reduced-salt soy sauce, and pineapple chunks for natural sweetness.
Lastly, even orange juice, like Tropicana's smooth variety, which contains no added sugar, has naturally occurring sugars from the fruit. The NHS recommends limiting intake of orange juice to a combined total of 150ml per day.