Many people are unaware of the significant amounts of sugar present in foods not typically considered sweet, according to nutritionist Aaliyah Nelson. These "hidden sugars" can be found in savory items such as dressings, marinades, and condiments, contributing to daily intake even when not consciously noticed.
Nelson explained that regularly consuming sweetened sauces and drinks without accounting for their sugar content can increase calorie intake, potentially hindering weight loss efforts. Beyond weight gain, excessive sugar consumption is linked to a higher risk of tooth decay, especially when sugary foods and drinks are consumed frequently. A diet high in sugar may also leave less room for nutrient-rich foods like those providing fiber, protein, vitamins, and minerals. Over the long term, consistent high sugar intake can increase the risk of developing conditions such as Type 2 diabetes and heart disease.
However, Nelson advises against completely eliminating these items, suggesting instead that individuals consider the frequency of consumption and explore simpler swaps. "There's no need to make every meal from scratch or turn eating into an exercise in guilt," she stated.
Pickle, often associated with a tangy flavor, can be a surprising source of sugar. For instance, Branston Original Pickle contains approximately 31g of sugar per 100g. Healthier alternatives for crunch and tang include sliced cucumber, radishes, or sugar-free pickled cucumbers. If ditching pickle entirely is difficult, using a smaller amount alongside other vegetables is an option.
Sweetened oat drinks, like vanilla-flavored varieties, can also add unexpected sugar to coffee. One popular brand's vanilla oat drink contains 10.2g of sugar per serving before any additional sweeteners are added. Nelson recommends comparing specific products rather than assuming all plant-based milks are the same, and opting for unflavored versions with no added sugars. It is also beneficial to check if these alternatives are fortified with calcium and vitamins.
Balsamic glazes used on salads can also be high in sugar, with some containing concentrated grape must and added sugars. A 15ml tablespoon of one popular chili balsamic glaze contains 6.8g of sugar. Nelson suggests healthier alternatives like lemon juice or wine vinegar with herbs and olive oil, or simply reducing the amount of glaze used.
While beetroot is nutritious, some flavored or sweetened varieties can be high in sugar. For example, one brand's sweet and fiery beetroot contains 15.8g of sugar per four beetroots. Nelson recommends plain cooked beetroot dressed with vinegar, chili, and herbs as a healthier preparation method.
Even ketchup, a common condiment for chips, contains sugar. Heinz's traditional tomato ketchup has 3.4g of sugar per 15g serving. The brand offers a 50% less sugar and salt alternative, which Nelson suggests as a straightforward swap. Simply being mindful of portion size can also help reduce sugar intake.
Milkshakes, while providing protein and calcium, can also be high in added sugar. Plain milk or milk mixed with unsweetened cocoa powder are healthier options. For those who enjoy chocolate milkshakes, Nelson advises drinking smaller portions or not finishing an entire bottle in one sitting.
Stir-fry sauces, such as sweet and sour varieties, can significantly increase the sugar content of a meal. One sweet and sour sauce contains 14g of total sugar per 112g portion, although this includes naturally occurring sugars from ingredients like tomatoes and pineapples. Nelson suggests making stir-fries with ginger, garlic, rice vinegar, and reduced-salt soy sauce, with pineapple chunks for natural sweetness.
Orange juice, even without added sugar, can contribute to sugar intake due to the natural sugars in oranges. A large glass can exceed recommended serving sizes. The NHS suggests limiting orange juice to a combined total of 150ml per day, despite its vitamin C content.