{"id":21925,"date":"2025-06-04T08:00:32","date_gmt":"2025-06-04T06:00:32","guid":{"rendered":"https:\/\/getitmagazine.co.za\/joburg-west\/?p=21925"},"modified":"2025-06-03T09:34:26","modified_gmt":"2025-06-03T07:34:26","slug":"hidden-sugars-how-to-spot-them-and-which-foods-to-avoid","status":"publish","type":"post","link":"https:\/\/getitmagazine.co.za\/joburg-west\/blog\/2025\/06\/04\/hidden-sugars-how-to-spot-them-and-which-foods-to-avoid\/","title":{"rendered":"Hidden sugars: How to spot them and which foods to avoid"},"content":{"rendered":"<h4><strong>You might think that you\u2019re choosing \u201chealthy\u201d snack and drink options and avoiding added sugars, but often there are hidden sugars that were added during processing and aren\u2019t that obvious from the taste.\u00a0<\/strong><\/h4>\n<p><span style=\"font-weight: 400\">These sugars can come in many different forms, such as:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\"> \u00a0 Cane sugar<\/span><\/li>\n<li><span style=\"font-weight: 400\"> \u00a0 High fructose corn syrup\/corn syrup<\/span><\/li>\n<li><span style=\"font-weight: 400\"> \u00a0 Agave nectar<\/span><\/li>\n<li><span style=\"font-weight: 400\"> \u00a0 Maple syrup<\/span><\/li>\n<li><span style=\"font-weight: 400\"> \u00a0 Molasses<\/span><\/li>\n<li><span style=\"font-weight: 400\"> \u00a0 Honey<\/span><\/li>\n<li><span style=\"font-weight: 400\"> \u00a0 Fruit juice concentrates<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">The first step to understanding how much sugar is too much is knowing what the daily recommended sugar limit is for:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Children: 3 &#8211; 6 teaspoons (12-25 grams)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Women: 6 teaspoons (25 grams)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Men: 9 teaspoons (38 grams)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">To avoid these hidden sugars as much as possible, it\u2019s important to:<\/span><\/p>\n<p><b>\u00a0<\/b><b>Read labels: <\/b>Check food labels for \u2018total sugars\u2019 and \u2018added sugars\u2019. Total sugars include natural and added sugars, while added sugars are the sugars added during processing.<\/p>\n<p><b>\u00a0C<\/b><b>heck percentage of the daily value (%DV): <\/b>The daily value is the daily recommended intake of added sugars. When analysing different foods and beverages, aim for 5% DV of added sugars or less when reading labels.<\/p>\n<p><b>Convert grams to teaspoons: <\/b><span style=\"font-weight: 400\">1 teaspoon of sugar is roughly 4 &#8211; 5 grams. For example, if a drink or snack contains 12 grams of sugar, that&#8217;s equivalent to 3 teaspoons. This often makes it easier to visualise how much sugar you\u2019re really consuming.<\/span><\/p>\n<figure id=\"attachment_1389821\" aria-describedby=\"caption-attachment-1389821\" style=\"width: 744px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-1389821\" src=\"https:\/\/caxtondigital.co.za\/wp-content\/uploads\/sites\/110\/2025\/06\/ElanaWagner-02-06-2024-Health-HiddenSugar.1-744x497.jpg\" alt=\"\" width=\"744\" height=\"497\" \/><figcaption id=\"caption-attachment-1389821\" class=\"wp-caption-text\">A glass jar filled with colourful sweets standing on a countertop. Source: Unsplash<\/figcaption><\/figure>\n<p><b>Which drinks and snacks have hidden sugars?<\/b><\/p>\n<ol>\n<li><b> \u00a0 Soft drinks: 39g per 330ml can<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">In most popular soft drinks, all the sugar is added not naturally occurring in the product, and sugary drinks can contribute significantly to a person\u2019s daily sugar intake. Just one can is already higher than the recommended daily limit of sugar.<\/span><\/p>\n<ol start=\"2\">\n<li><b> \u00a0 100% fruit juice: 24g per 250ml glass<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Remember that even 100% natural fruit juice contains fructose. While this is a naturally occurring sugar, it still forms part of a person\u2019s daily sugar contribution.<\/span><\/p>\n<ol start=\"3\">\n<li><b> \u00a0 Sports drink: 20g per 330ml bottle\u00a0\u00a0<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Marketed as a beneficial drink for active individuals, it\u2019s important to note that there\u2019s still a significant amount of sugar in a sports drinks to enhance the flavour.<\/span><\/p>\n<ol start=\"4\">\n<li><b> \u00a0 Flavoured Yoghurt: 17g per 150g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">While yoghurt has beneficial calcium and probiotics, it\u2019s worth noting the type of yoghurt, as many yoghurts (in particular the flavoured ones) have added sugar for taste.<\/span><\/p>\n<ol start=\"5\">\n<li><b> \u00a0 Granola bar: 12g per bar (40g)\u00a0<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">These are often marketed as a healthy snack, but many granola or cereal bars contain added sugar for flavour.<\/span><\/p>\n<ol start=\"6\">\n<li><b> \u00a0 Smoothies: 35g per 450ml bottle<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Store-bought smoothies are another snack that is marketed as healthy, but they can also contain high amounts of both naturally occurring and added sugar.<\/span><\/p>\n<ol start=\"7\">\n<li><b> \u00a0 Fruit roll-ups: 13g per piece (20g)\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">There\u2019s a misconception that anything with fruit is 100% healthy! These fruit snacks contain a lot of added sugar to preserve the flavour.<\/span><\/p>\n<ol start=\"8\">\n<li><b> \u00a0 Tomato Sauce: 4g per 1 tablespoon (17g)\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Condiments and even certain savoury foods such as ready-to-eat meals will contain added sugars, so it\u2019s best to check.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Find out more by visiting <\/span><a href=\"https:\/\/www.joekels.co.za\/collections\/laager-rooibos?srsltid=AfmBOop4ejXNShRpwtl-G-9toVMiNWxQkSDhZaJBrcSzWn2JIzmczL7P\" target=\"_blank\" rel=\"noopener\" data-mce-target=\"_blank\"><span style=\"font-weight: 400\">Laager Rooibos.<\/span><\/a><span style=\"font-weight: 400\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You might think that you\u2019re choosing \u201chealthy\u201d snack and drink options and avoiding added sugars, but often there are hidden sugars that were added during processing and aren\u2019t that obvious from the taste.\u00a0 These sugars can come in many different forms, such as: \u00a0 Cane sugar \u00a0 High fructose corn syrup\/corn syrup \u00a0 Agave nectar [&hellip;]<\/p>\n","protected":false},"author":113,"featured_media":21926,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7664,34],"tags":[6164,8065,616,8257,1759,7954],"class_list":{"0":"post-21925","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-food","8":"category-health-and-beauty","9":"tag-drinks","10":"tag-foods","11":"tag-health","12":"tag-laager-rooibos","13":"tag-snacks","14":"tag-sugar"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - 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