Hidden sugars in everyday foods may silently harm your health
Sugar poses serious health risks when consumed in excess, yet many people overlook its hidden presence in everyday foods. While a single treat may seem harmless, the real danger lies in the cumulative effect of daily intake. Experts warn that too much sugar can lead to long-term damage, affecting everything from weight to brain function.
The World Health Organisation advises that free sugars should make up less than 10% of daily calories—around 25 to 50 grams for an average adult diet. For better health, they suggest cutting this to just 5%. Yet many common drinks and snacks far exceed these limits. A single glass of a popular lemonade, for example, can contain up to 40 grams of sugar.
Over time, excess sugar triggers inflammation, harming blood vessels and nerves. It also contributes to weight gain, diabetes, fatty liver disease, and heart problems. In children, high sugar intake is linked to obesity, tooth decay, and early signs of insulin resistance. Older adults face even greater risks, as sugar worsens diabetes, heart conditions, and memory decline.
Not all sugars behave the same way in the body. While the natural sugars in fruits, milk, and vegetables aren't inherently healthier, they come with fibre, vitamins, and minerals that slow sugar absorption. In contrast, added sugars—like those in fruit juices, honey, and processed foods—enter the bloodstream quickly, spiking blood sugar levels. Refined white sugar offers nothing but empty calories, with no nutritional benefits.
Beyond physical health, sugar affects the brain by intensifying cravings and causing energy crashes. Many processed foods, from sweetened coffees to ready-made teas, contain hidden sugars that add up without people realising.
The key to reducing sugar's harm lies in awareness and moderation. Cutting back on hidden sugars in drinks and processed foods can lower the risk of chronic diseases. Choosing whole foods over juices and limiting added sweeteners may help maintain long-term health.
