10 ways you are eating more sugar than you realise
- Jo Williams
Published: October 13, 2026 at 11:28 AM
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Find out where sugar is sneaking into your diet, and how you can cut back
As a nutritionist, I'm not interested in demonising sugar. A slice of homemade birthday cake, a scoop of ice cream on a hot day or a square of dark chocolate after dinner all have a place in a balanced diet. The problem usually isn't the sugar we choose, it's the sugar we don't notice.
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The sneaky sugars we need to watch out for are known as ‘free sugars’. These include any sugars added to food or drinks, whether at home, by a chef or by a manufacturer. Free sugars also include the sugars in honey, syrups, nectars and unsweetened fruit juices and smoothies. The natural sugars in whole fruit, vegetables and milk don't count.
UK guidance recommends that adults should have no more than 30g of free sugars a day, which is around seven teaspoons. However most of us go well over that. According to the National Diet and Nutrition Survey, adults aged 19 to 64 average almost 50g of free sugars a day.
Why does it matter?
The NHS links eating too much sugar with weight gain, the knock-on effects of cardiovascular and diabetes risk, and increased incidence of tooth decay. The good news is that small, realistic changes can make a difference.
What are the signs you might be overdoing the sugar?
There isn't one telltale sign, but there are clues to look out for. For example, you might find your energy levels surge and slump, or you find yourself reaching for something sweet several times a day. Strong cravings for sugary foods and relying on sweet pick-me-up snacks are also signs. You may notice that sugary foods and drinks have gradually become a regular part of your routine, from a sweetened coffee at breakfast to a biscuit with your afternoon cuppa and dessert after dinner.
Where might your sugar intake be coming from?
1. Drinks
Sugary drinks are one of the easiest ways to consume large amounts of free sugars without realising. This includes fizzy drinks, squash, energy drinks and sweetened coffees, as well as fruit juice and smoothies. A standard can of cola contains 35g of sugar, which is more than your day's recommended limit of sugar in a few sips.
The sugars in whole fruit are less of a concern as they are contained alongside the fibre, but juicing or blending fruit releases those sugars. The NHS recommends limiting fruit juice and smoothies to a combined 150ml a day.
Instead, try sparkling water with slices of lemon or orange, cucumber or a few crushed mint leaves. If you take syrup or sugar in your coffee, cut it back gradually, or swap to a sugar-free version. If juices and smoothies are your thing, limit it to a small glass and drink it with your meal rather than sipping it throughout the day.
2. Breakfast
Cereals and granola have a healthy image but many shop-bought versions are baked with syrup or honey, with some containing more sugar per bowl than a chocolate biscuit. Flavoured yogurts, many breakfast cereals and pastries can add up, and all of that sugar lands before 9am.
Instead try topping plain Greek or natural yogurt with berries, nuts and a pinch of cinnamon. Make porridge with grated apple or mashed banana for natural sweetness. You could also mix your favourite granola with plain oats.
3. ‘Healthy’ snacks
Cereal bars, breakfast bars, energy balls and yogurt-coated fruit may seem like sensible choices, but in reality contain significant amounts of sugar. That includes bars sweetened with date syrup, fruit juice concentrate or dried fruit, which is nutritious but isn’t great for your teeth.
Instead, choose snacks that combine fibre and protein to keep you fuller for longer. Good options include apple slices with nut butter, oatcakes with cheese, a handful of nuts, or veg sticks with hummus.
4. Adding sugar
A teaspoon of sugar in your tea might not seem significant, but if you drink several cups a day, it can soon add up. The same applies to sugar sprinkled over cereal, honey on porridge or syrup added to pancakes. Remember that although honey and maple syrup may be perceived as more natural alternatives, they still count as free sugars.
Reduce the amount of sugar you are adding to food and drinks gradually rather than cutting it out overnight. You may find you need less sweetness over time.
5. Sauces and condiments
Ketchup, sweet chilli sauce, barbecue sauce and some salad dressings contain added sugar. You might only use a small amount, but if they're appearing at several meals throughout the day, they can contribute to your overall intake.
Compare labels and look for lower sugar versions, or use alternatives such as mustard, herbs, spices, lemon juice or vinegar for flavour.
6. Something sweet after a meal
A small biscuit with coffee, a couple of squares of chocolate after lunch and dessert after dinner may not feel like much individually, but eating these sweet items out of habit can make them easy to overlook.
The issue isn't that having a dessert or piece of chocolate is inherently unhealthy. Rather, if sweet foods are appearing several times a day, it will be harder to keep within the recommended amount of free sugar.
Decide which treats you most enjoy and savour them, rather than feeling you need something sweet automatically after every meal.
7. Low-fat foods
Some reduced-fat products contain added sugar to improve flavour and texture. Low fat doesn't necessarily mean low sugar, so it's worth looking at the nutrition information rather than relying on front-of-pack claims.
Check ingredients lists and compare the sugar content on the back of the packet, per 100g.
8. Processed foods
Sugar isn't only found in obviously sweet foods. It can be used in a wide range of processed foods, including ready meals, soups, breads and savoury sauces. Checking the ingredients list and back-of-pack nutrition labels can help you spot where sugar is coming from.
9. You’re eating more sugar at the weekend
It’s easy to eat differently at weekends – a brunch with pancakes and syrup, a takeaway coffee, a slice of cake and a few alcoholic drinks can all add up. You don't need to compensate by severely restricting food during the week. Instead, look at your overall habits and consider where you could make small changes without taking the enjoyment out of eating.
On the weekends try choosing one or two higher sugar options you genuinely want rather than eating them simply because they're available.
10. ‘Sugar free’ or ‘natural sugars’
Sugar-free products aren't necessarily something you need to seek out. A balanced diet can include some sugar, the aim is to reduce excessive intake rather than eliminate sweetness altogether. Honey, maple syrup, agave, coconut sugar and date syrup all have lovely flavours but as far as your body is concerned, they still count as free sugars. Swapping white sugar for maple syrup in baking doesn't make it a low-sugar bake.
You can often reduce the amount of sugar in a recipe by a quarter without anyone noticing. Vanilla, cinnamon and citrus zest also help make up the difference.
How to cut back without missing out
Reading labels is the most useful skill here. On the nutrition panel, more than 22.5g of total sugars per 100g counts as high, and 5g or less is low. Check the ingredients list for sugar under other names, such as glucose, fructose, dextrose, maltose, invert sugar and the various syrups. Also be wary of ‘low fat’ products, since some manufacturers add sugar to make up for lost flavour.
Most importantly, make changes gradually. Our taste for sweetness adapts and many people find that after a few weeks their old favourites start to taste too sweet. Keep the treats you really love and cut back on the sugar you may not have been noticing in the first place.
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Jo Williams
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