Sugar is a constant presence in modern diets, often appearing where we least expect it. While people are quick to avoid desserts and sweets, the real culprits often hide in common foods we consume daily. This invisible intake adds up quickly, silently increasing the risk of obesity, diabetes , heart disease, and even cancer. Dr Tarang Krishna, Managing Director at Dr Krishna’s Cancer Healer Centre in Delhi, recently highlighted this growing concern through his viral post on hidden sugars in everyday foods. His insight serves as a reminder that being mindful of what we eat is just as important as avoiding the foods we label as unhealthy.









Top hidden sugar sources you consume every day









According to Dr Krishna, five commonly eaten foods and drinks contain unexpected amounts of sugar, turning routine meals into high-sugar indulgences.

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• Breakfast cereals: Packaged cereals, even those promoted as healthy, can contain 3 to 4 tablespoons of sugar per serving. Added sugar is often hidden under names like maltose, corn syrup, or fructose to enhance flavour and shelf life.


• Flavoured yoghurt: Yoghurt is widely seen as a healthy option, but its flavoured versions often contain sugar levels comparable to desserts. The added sweetness may offset the probiotic benefits that make yoghurt desirable.


• Ketchup and sausages: Everyday condiments and processed meats are major contributors to hidden sugar intake . Ketchup, for instance, often contains added sugar to balance acidity, while sausages sometimes include it to enhance taste.


• Packaged fruit juices: Even when labels claim “100% fruit juice,” many packaged juices include added sugar for better flavour. This makes them nearly as harmful as soft drinks in terms of sugar content.


• Tea and coffee: Daily habits of adding two or three teaspoons of sugar to each cup can quickly add up. Over time, this seemingly small addition can contribute significantly to health risks associated with high sugar intake.

Dr Krishna advises that individuals should track their sugar consumption carefully, emphasising that “sugar intake is very important for your health” and should not be overlooked even in small daily choices.









How excess sugar affects your body and mind







A discussed how added and free sugars influence both physical and mental health. The review outlined strong links between high sugar consumption and several chronic diseases, including obesity, diabetes, and heart disease. It also noted that excessive sugar may affect brain function and mood, contributing to fatigue, poor concentration, and mood swings.







The review found that the type of sugar consumed, whether it is glucose, fructose, or high-fructose corn syrup, plays an important role in determining its impact on the body. Fructose, for instance, has been associated with metabolic disorders, while excessive glucose can increase the risk of cardiovascular issues.









Interestingly, while a few researchers have argued that sugar provides an energy boost and supports cognitive function, most scientific findings agree that these benefits are temporary and outweighed by long-term harm. The review highlighted that sugar’s impact extends beyond weight gain, affecting how the brain processes reward and craving signals, often leading to dependency-like behaviour.









What global health bodies recommend for safe sugar intake













The growing evidence of sugar’s negative health effects has led several health organisations, including the World Health Organisation (WHO), the American Heart Association (AHA), and the UK’s National Health Service (NHS), to issue strict guidelines. These recommendations are aimed at helping people limit their intake of added sugars.









According to these guidelines, added sugars should make up no more than 10 per cent of a person’s total daily calorie intake. This equals about 200 calories, 50 grams, or roughly 12 teaspoons of sugar for an average adult. However, both the and the note that keeping sugar consumption below 5 per cent of total calories would lead to better health outcomes. The also recommends that free sugars should not exceed 30 grams per day.









These limits might seem small, but considering how sugar is hidden in processed foods, condiments, and beverages, it is easy to exceed them without realising. Experts advise checking food labels for hidden sugar terms, drinking more water instead of packaged juices, and gradually reducing sugar added to tea or coffee.















Rethinking your diet for a healthier future











While sugar itself is not inherently harmful, the problem lies in its overconsumption and frequent presence in foods that do not taste particularly sweet. The Nutrients review concluded that there is little scientific evidence suggesting any significant benefit from consuming added sugars, while the negative effects are both well-documented and widespread. These effects are especially concerning in the case of fructose and high-fructose corn syrup, which are commonly found in processed foods and sweetened drinks.









Experts suggest that glucose requirements can easily be met through natural sources such as fruits, vegetables, and whole grains, which also provide vitamins, minerals, and fibre. Completely eliminating sugar is unnecessary, but moderation and awareness are key. Small changes, like choosing plain yoghurt over flavoured versions, reading labels before buying packaged items, and cutting down on sugary beverages, can make a noticeable difference over time.









Another point of concern is the use of artificial sweeteners as sugar replacements. While they reduce calorie intake, their long-term effects are still unclear, and they may disrupt appetite regulation in some individuals. Researchers have also noted that people with underlying conditions such as ADHD or mental health challenges might be more sensitive to sugar-related cognitive effects.



Maintaining a balanced diet, therefore, involves more than counting calories. It means understanding what you consume, recognising where sugars hide, and making informed choices. With rising rates of lifestyle diseases across the world, staying aware of hidden sugars could be one of the simplest yet most effective steps towards long-term health.




















Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a healthcare professional before making any changes to your diet, medication, or lifestyle.









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