Added Sugar Where Is It Hiding

Overview

Added sugars are sweeteners added to foods and drinks during processing, cooking, or at the table. They are different from the natural sugars found in milk, fruit, and some vegetables. Because added sugars provide energy without nutrients, eating too many can contribute to weight gain, tooth decay, and other health problems.

Very common. Most people eat more added sugar than they realize, and it is found in many everyday products such as breakfast cereals, sauces, breads, and flavored yogurts.

It affects everyone, but children and teenagers often get a lot of added sugar from sweet treats and fizzy drinks. Older adults may also consume added sugar through sweetened drinks and packaged foods.

Symptoms

Common symptoms

• Cravings for sweet foods
• Feeling tired or having low energy after eating sugary foods
• Frequent episodes of increased thirst
• Difficulty concentrating or 'brain fog'
• Unexplained weight gain or difficulty losing weight

Symptoms in children

• Tantrums or mood swings around sweets
• Hyperactivity after sugary foods
• Poor attention at school
• Tooth decay or dental cavities

Symptoms in older adults

• Increased thirst and dry mouth
• Fatigue after meals high in sugar
• Worsening of symptoms if you have diabetes
• Burning or numbness in the feet (sign to see a doctor)

Causes

Main causes

• Eating processed foods with added sugar, such as sweets, cakes, biscuits, pastries, and desserts
• Drinking sugary drinks like soft drinks, energy drinks, sweetened coffee, and fruit-flavored drinks
• Adding table sugar, honey, or syrups to food and drinks at home
• Eating 'healthy'-looking foods that are high in added sugar, like flavored yogurts, granola bars, and flavored cereals
• Hidden sugars in savory products such as bread, pasta sauce, ketchup, and salad dressing

Risk factors

• Living a busy lifestyle that often involves convenience foods or takeaways
• Being around children who have sugary snacks and treats
• Having a diet that focuses a lot on packaged and processed foods
• Not reading food labels regularly

When to see a doctor

See a doctor urgently if:

• If you have symptoms of diabetes, such as excessive thirst, urinating more than usual, unintentional weight loss, or extreme tiredness, see a doctor as soon as possible.
• If you have mouth ulcers, thrush, or infections that are slow to heal
• If you have symptoms of high blood pressure or high cholesterol and are not on treatment

Book a routine appointment if:

• Talk to your doctor or a dietitian if you are concerned about your sugar intake and how it affects your weight, energy, or overall health.
• During a routine health check, ask about your diet and whether you should have blood tests for blood sugar or cholesterol.
• Ask your doctor to check your blood pressure and cardiovascular risk if you frequently consume high-sugar foods.

Diagnosis

There is no specific test to diagnose excess added sugar intake. Instead, a doctor or dietitian will usually ask you about your eating habits, discuss your symptoms, and may offer blood tests to check for conditions linked to high sugar intake, such as diabetes, fatty liver, or high cholesterol.

Tests that may be done

• Blood tests to check your blood sugar (glucose) levels
• HbA1c test to reflect your average blood sugar over the last two to three months
• Cholesterol and triglyceride blood tests
• Liver function blood test

What to expect at your appointment

Your doctor will take a detailed history of your diet and symptoms. They may measure your blood pressure, weight, and waist circumference. You will be offered practical advice on how to reduce added sugar and what a balanced diet looks like. If blood tests are needed, you may be asked to come back for results at a follow-up appointment.

Treatment

Treatment focuses on reducing added sugar in your diet and addressing any health problems that high sugar consumption may have caused. For example, if you have diabetes, your doctor will help you manage your blood sugar levels. There are no medicines that directly 'block' sugar, but your doctor may prescribe treatment for conditions like diabetes, high cholesterol, or high blood pressure if these are present.

Self-care at home

• Check food labels and choose products with 'no added sugar' or 'unsweetened' where possible
• Cut back gradually on the amount of sugar you add to tea, coffee, or breakfast cereal
• Replace sugary drinks with water, sparkling water, or unsweetened tea and coffee
• Eat whole fruit for dessert instead of cakes and biscuits
• Plan your meals and snacks to avoid impulse buying of sweet items

Medical treatments

Any medical treatment will depend on the health conditions that are present. If you are diagnosed with type 2 diabetes, high blood pressure, or high cholesterol, your doctor may recommend a treatment plan that includes medicines. These are only prescribed after a full assessment and are always combined with lifestyle advice to reduce added sugar.

Living with this condition

Living with a lower-sugar lifestyle is about making small, lasting changes rather than banning all sweetness. Read labels, choose whole foods, and don't be too hard on yourself if you have a treat sometimes.

Lifestyle tips

• Try to eat regular meals to avoid getting so hungry that you reach for sugary snacks
• Drink a glass of water before you eat or snack to help you feel more full
• Keep a bowl of fruit at home and use it for snacks
• If you drink alcohol, be mindful that alcoholic drinks and mixers often contain added sugar
• Make time to relax and sleep well – tiredness can make you crave sugar

Diet and exercise

Aim for a balanced diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats. Exercise helps your body use sugar in your blood for energy, and over time can reduce sugar cravings. Include regular physical activity that you enjoy, such as walking, cycling, or swimming.

Mental health and emotional wellbeing

Reducing added sugar can sometimes be difficult because sugar can influence mood and cravings. You might miss your usual treats, but after a few weeks, most people feel better with steadier energy and improved mood. If you are struggling, or if you think you might have an eating disorder, talk to a healthcare professional.

Prevention

Yes, you can prevent the health effects of added sugar by limiting how much you eat. This is not about never having sugar – it's about aiming for a low level of added sugar in your everyday choices.

Complications

If left untreated

• Weight gain and a higher risk of obesity
• Tooth decay and gum disease
• Higher risk of type 2 diabetes
• Higher risk of fatty liver disease
• Higher risk of high blood pressure, high cholesterol, and heart disease
• Skin problems such as acne may worsen with high-sugar diets

Long-term outlook

The good news is that reducing added sugar can have quick benefits. Within weeks, your energy levels may be steadier, your teeth are at lower risk of decay, and your blood pressure and cholesterol may improve. Long-term, a balanced, low-added-sugar diet can help you maintain a healthy weight and reduce your risk of serious illness.

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