YOUR BREAKFAST IS PACKED WITH HIDDEN SUGARS – HERE ARE THE 10 WORST OFFENDERS

Our relationship with sugar is once again under scrutiny.

Recently, as part of its sugar tax, the Government announced an extension of the levy on drinks with more than 5g of sugar per 100ml – it will now include pre-packaged milkshakes and coffees, as well as fizzy drinks.

Eating an excess of sugar has been connected to myriad health problems including an increased risk of weight gain, metabolic diseases such as type 2 diabetes, heart disease and tooth decay. Specifically, it’s the consumption of what is known as “free sugars” – not those that naturally occur in dairy products, whole grains, fruits and vegetables, but those that are added to food or drinks. The NHS emphasises that this isn’t limited to table sugar but also includes honey, syrups, nectars and juices.

The sugar tax seems to be working: a 2024 study from the London School of Hygiene and Tropical Medicine found it led to children consuming almost one teaspoon of sugar fewer a day, and adults consuming more than two teaspoons fewer a day.

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However, we are still greatly exceeding our recommended daily intake (RDI). The Government recommends sugar make up no more than five per cent of our daily calorie intake – the equivalent of about 30g for everyone aged 11 and up, or seven sugar cubes of sugar. That might sound like a lot, but according to the British Nutrition Foundation, we are consuming much more than that: on average between nine and 12.5 per cent from free sugars – equivalent to between 12.5 and 15 cubes.

The trouble is that sugar is not just in sweet treats and snacks, but often found in everyday food items. Take the most important meal of the day: the most commonly consumed breakfast foods can be replete with sugar – even those that are otherwise assumed healthy.

It’s worth checking on your breakfast so you can balance it throughout the day. We spoke to registered dietitian Emma Shafqat and nutritionist and Rhiannon Lambert, author of upcoming book The Unprocessed Plate, to help us identify the items – and brands – with the most hidden sugars.

1. Bread

Bread often includes added sugar to improve shelf life, taste, or both. For example, Warburton thick sliced white has 3.5g of sugar per 100g. Four slices of Warburtons would equal one sixth of your daily recommended sugar intake, says Lambert – and that’s without spreads or jams.

Try this: Go for wholegrain breads with a higher fibre content. Shafqat recommends Biona Organic Rye Bread: “It has no added sugar, and is dense and high in fibre.”

2. Breakfast sandwiches

The more processed the ingredients of a breakfast sandwich, the more sugary they’re likely to be. A Gregg’s bacon breakfast roll with tomato ketchup, for example, contains 5.3g of sugar; a sixth of your RDI in an otherwise savoury breakfast.

Try this: Look for something wholegrain and with no sauce. If you’re able to make your own at home, opt for mustard or fresh tomato slices over ketchup.

3. Yoghurt

Yoghurt can be a fantastic health food. But not all of the ones on the shelves. “Many flavoured and low-fat yoghurts contain added syrups, fruit purees and sweeteners to enhance flavour,” says Lambert. A Strawberry Muller Corner contains nearly half of your daily sugar (more than 14g).

Try this: Choose plain Greek yoghurt. “Yeo Valley Organic Natural Greek Style Yogurt has 4.9g of sugar per 100g,” Shafqat says. Fresh fruit or even your own added honey can sweeten it up.

4. Coffee

“Coffee on its own is virtually free from calories and sugar, but ‘coffee drinks’ can contain surprisingly high amounts of added sugars,” Lambert says. “A single pump of vanilla syrup typically adds around 5g of sugar, and many cafe drinks include three or more pumps, totalling 15g or more in one cup.” A Starbucks caramel macchiato grande contains 33g of sugar. And the ready-to-drink coffee Arctic Coffee Latte contains more than 25g.

Try this: A simple coffee with milk, such as a flat white or latte with dairy or plant-based milk, Lambert says.

5. Cereal

“Cereals can be a high source of sugar, especially some that are marketed at children,” Shafqat explains. Kellogg’s Crunchy Nut, for example, contains more than 35g of sugar per 100g, sweetened by sugar, molasses and honey. And cereals claiming to be “natural” can contain syrups or fruit-juice concentrates. In the UK, ingredients are listed in descending order of weight. “Always check labels,” says Lambert. “If sugar is listed near the top it means it contributes significantly to the overall product.”

Try this: Cereals are often fortified with vitamins and minerals that children need but opt for the higher fibre options such as Weetabix Original (which has less than 5g of sugar per 100g) or unsweetened oats or muesli.

6. Granola

“Granolas often use terms like ‘honey-roasted’ to appear like they don’t have added sugar,” Shafqat says. Jordans Simply Granola Hint of Honey, for example, has 17.3g sugar per 100g. Lambert agrees: “While sweeteners like honey, maple syrup or date syrup might present as a better option than refined sugars, they can still contribute significant amounts of sugar to your diet. It’s not uncommon to find 10g to 20g of sugar per 50g serving of store-bought granola.”

Try this: Look for lower added sugar options such as Lizi’s Low Sugar granola (3.3g per 100g) or Bio & Me’s Low Sugar granola (4.2g per 100g). Or make your own with wholegrains, nuts, seeds, and a small amount of maple syrup.

7. Smoothies and shakes

“Even ‘healthy’ smoothies and shakes are often blended with juice or concentrate,” says Shafqat. An Innocent Strawberry & Banana Smoothie contains 25g of sugar per 250ml. While smoothies’ added sugar often comes from fruit concentrate, in shakes it will often be there to mask the taste – particularly if it contains protein powder or is a meal-replacement drink.

Try this: Keep an eye on the language used in labels. “Watch for sugar’s aliases like glucose syrup, fructose, agave nectar, molasses, honey. Aim for less than 5g total sugar per 100g,” Shafqat recommends.

8. Breakfast bars

Granola bars and breakfast biscuits are a classic health halo food, especially as they are often made with wholesome ingredients like oats, nuts, seeds and dried fruit. But check the labels: one Nature Valley Oats & Honey pack contains two bars, both of which are 11g sugar, making it 73 per cent of your daily intake.

Try this: Be label-savvy and opt for options with more fibre, protein, and lower added sugars – or even better, make your own at home.

9. Juice

While the majority of the sugar in juice may be naturally occurring, when juiced fruit is stripped of fibre, putting it in the “added” sugar category. One small 150ml glass of Tropicana Orange Juice, for example, contains 13g of sugar.

Try this: “Limit juice intake to around 150ml per day to stay within healthy sugar limits,” Lambert says. “If possible, opt for whole fruit.”

10. Pastries

No one is under any illusions that pastries are a healthy breakfast option, but the amount of sugar is still sometimes more than you might realise. Shafqat provides the example of two Waitrose croissants: the plain croissant contains 1.8g per item, while the almond croissant contains 24.5g – nearly all of your daily recommended intake.

“While it’s absolutely okay to enjoy pasties occasionally, regular consumption of sugary pastries can lead to overconsumption of sugar, which can impact blood sugar levels and contribute to weight gain,” says Lambert. This puts pastries firmly at the bottom of the list.

Try this: “If you’re craving something sweet, opt for wholegrain toast with nut butter, or a natural yoghurt with fresh fruit for a satisfying breakfast with less sugar and more nutrients.”

2025-05-16T05:17:46Z