Hidden sugars are everywhere—in your morning cereal, salad dressing, and even foods marketed as “healthy.” While a little sugar in moderation is fine, excessive intake is linked to obesity, type 2 diabetes, heart disease, and energy crashes. In the UK, an estimated 4.3 million people live with diabetes, and a staggering 90% of these cases are type 2 diabetes, which is largely preventable through diet and lifestyle changes.
At Pow Food, we’re passionate about helping people make informed dietary choices to support their health and wellbeing. That’s why, alongside the help of our inhouse nutritionist Clarissa, we are sharing with you our top practical tips on how to identify and reduce hidden sugars in your daily diet.
The Problem with Hidden Sugars
Reducing sugar intake can be eye opening, many of us unknowingly consume more than double the recommended daily limit. The UK government advises a maximum of 30g of added sugar per day for adults, but a 2022 study found that the average adult consumes 56g daily.
Sugar isn’t just in obvious treats like cakes and fizzy drinks; it’s also hidden in everyday foods like granola bars, flavoured yoghurts, pasta sauces, and even “low-fat” products. One of the biggest challenges is recognising sugar on food labels, as it can appear under more than 50 different names such as:
- Sucrose
- glucose,
- dextrose
- High-fructose
- corn syrup
- Agave nectar
- honey
- molasses
Reading food labels carefully and choosing whole, unprocessed foods is key to managing your sugar intake and supporting long-term health.
5 Simple Ways to Check for Hidden Sugars in Your Food
- Read the Ingredients List – Sugar can appear under different names, so look out for sucrose, glucose, dextrose, high-fructose corn syrup, and agave syrup.
- Check the First Three Ingredients – Ingredients are listed by weight. If sugar (or its aliases) is in the first three, the product is likely high in added sugars.
- Review the Nutrition Label – Look at the “Carbohydrates – of which sugars” section to see the total sugar content per serving.
- Be Cautious of "Healthy" Claims – Products labelled "low-fat," "natural," or "organic" often contain added sugars to improve taste—always double-check the label.
- Spot Sugar in Savoury Foods! – Ketchup, salad dressings, marinades, and pasta sauces can be unexpectedly high in sugar. Opt for unsweetened versions or homemade alternatives.
Blood Sugar Balance: How to Keep Your Energy Levels Stable
Balancing blood sugar is essential for steady energy, mood regulation, and long-term health. Here’s how you can prevent blood sugar spikes and crashes:
Pair Carbohydrates with Protein & Healthy Fats – Combining bread, rice, or fruit with protein (e.g., eggs, tofu) or healthy fats (e.g., avocado, nuts) slows digestion and helps maintain steady energy levels.
Focus on Fibre-Rich Foods – Incorporate vegetables, whole grains, legumes, and seeds into your meals. Fibre slows the absorption of sugar, preventing energy dips and keeping you fuller for longer.
Stay Consistent with Meal Timing – Skipping meals can cause blood sugar dips and cravings. Aim to eat balanced meals or snacks every 3-4 hours to support steady energy.
Top 5 Foods to Help Balance Blood Sugar
- Cinnamon – Contains compounds that enhance insulin sensitivity, helping regulate blood sugar levels.
- Dark Chocolate (70%+ Cocoa) – Rich in antioxidants that support insulin function and curb sugar cravings.
- Berries – High in fibre and naturally low in sugar, making them a great alternative to sugary snacks.
- Maple Syrup – A natural sweetener lower in fructose than processed sugar, but still best consumed in moderation.
- Healthy Fats (Nuts & Seeds) – Support stable energy release and help prevent sugar cravings.
How Pow Food Can Support You
At Pow Food, we believe in making it easier to enjoy balanced, nourishing meals without the hidden sugars. Our chef-prepared, nutritionist-approved meals are:
- Made with whole, unprocessed ingredients
Free from refined sugars and unnecessary additives - Designed to support energy, focus, and long-term health
By choosing nutrient-dense, low-sugar meals, you can fuel your body while reducing your risk of health complications.
Explore our healthy, balanced meal bundles today!
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