10 Hidden Sugar Sources to Watch Out For – and What to Swap Them With

Because sugar sneaks into more places than you think – and it might be affecting your eyes and your health more than you realise.

When we think of sugar, we usually picture biscuits, cake and sweets. But what many people don’t realise is that sugar hides in all sorts of places – including foods you might not think of as ‘sweet’ at all.

If you’re trying to reduce inflammation, support your blood sugar levels, and protect your eyesight, keeping an eye on these hidden sources of sugar is a great place to start.

Here are 10 common culprits – and some healthier swaps you can try instead:

1. Breakfast cereals

Even ones labelled “wholegrain” or “fortified” can be packed with added sugars.

Try instead: Eggs, full-fat Greek yoghurt with berries, or chia seed pudding with a touch of cinnamon.

2. Flavoured yoghurts

Many fruit yoghurts contain as much sugar as a dessert.

Try instead: Plain Greek yoghurt or natural yoghurt with your own chopped fruit or a few stewed apples and cinnamon.

3. Fruit juice

Juice may seem healthy, but it’s high in fructose and spikes your blood sugar quickly.

Try instead: Water with lemon or lime, or herbal teas. If you like something fruity, try infusing water with fresh mint, cucumber or berries.

4. Low-fat or “diet” foods

When fat is removed, sugar is often added for taste.

Try instead: Full-fat, whole foods – your body needs fat to absorb key nutrients, especially for eye health.

5. Granola and cereal bars

Marketed as healthy, but many are full of syrups and sweeteners.

Try instead: A handful of nuts and a piece of dark chocolate (85% or more), or make your own bars using nuts, seeds and a little dried fruit.

6. Shop-bought sauces

Tomato ketchup, sweet chilli sauce, even some pasta sauces are surprisingly high in sugar.

Try instead: Make simple versions at home or check labels for low-sugar options – or flavour meals with herbs, garlic, olive oil, and lemon.

7. Baked beans and tinned soups

These often contain added sugar and glucose syrup.

Try instead: Look for no-added-sugar versions or batch cook your own with natural ingredients.

8. Plant milks

Almond, oat, or soy milks often contain added sugar unless marked “unsweetened.”

Try instead: Always choose “unsweetened” versions, or consider full fat dairy if you tolerate it well.

9. Crackers and breads

Even savoury items can include hidden sugars or malt extract.

Try instead: Look for seeded, wholegrain options with no added sugar – or experiment with low-carb crackers made from flax, seeds, or cheese.

10. Dried fruit

Dried fruit is very concentrated in sugar – and often has more sugar added on top.

Try instead: A few fresh berries, olives, a boiled egg, or a few nuts and seeds for a balanced, satisfying snack.

Final thoughts

You don’t need to cut sugar out completely to see benefits – but becoming more aware of where it’s sneaking in is a powerful first step.

By eating in a way that balances your blood sugar, you’ll naturally reduce cravings, protect your energy, and support your eyes at the same time. And the best part? Your taste buds will adapt – and the less sugar you eat, the less you want it.

Struggling with sugar cravings?

If you find yourself reaching for sweet snacks out of habit or craving sugar even when you know it’s not helping, my Crush Your Cravings guide is for you.

It’s packed with practical tips to balance your blood sugar, reduce cravings naturally, and feel more in control around food – without relying on willpower alone.

Download your free copy here and take the first step towards steady energy, better focus, and healthier eyes.