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Many every day foods deemed ”˜healthy’ for adults and kids alike actually have more sugar than a glazed donut (approx 12 grams). It’s okay to indulge here and there but unfortunately with all the hidden sugars in these foods, we can get caught out indulging every day.

Here are 5 surprising foods that are full of sugar and some alternative options if you just can’t live without them!


Flavoured Yoghurt


Many ladies go for yoghurt as a healthy brekky or snack option but many flavoured yoghurts contain twice the amount of sugar than a glazed donut. Although dairy products naturally contain lactose (a form of sugar only found in milk), there is not enough to justify the high sugar content. For example, Gippsland Dairy Choc Cherry Twist Yoghurt has a huge 30.1 grams of sugar for a serving size of 160 grams.

TIP: Opt for a plain yoghurt and add more flavour with fruit or if your missing your toppings try honey for just around 4 grams of sugar




Granola has been heavily promoted as a healthy breakfast and has become a nutritious go-to for many ladies likely because it’s often made with nuts, seeds, dried fruit and oats. All in which are great; except when all the sugar starts to sneak in!

There are plenty of sweet things hiding in popular granola brands that unfortunately outweigh the benefits of the fibre, protein and the vitamin content. With all the sugar it contains, just one cup of granola can easily top out at 600 calories, a third of the average woman’s daily allowance.

TIP: Make sure to always read the labels as many brands fail to mention that they are high in sugar with more than a glazed donut! Why not switch to oatmeal and try adding that granola crunch with nuts and the natural sweetness with a handful of fruit.


Sports Drink


Following exercise, Gatorade has become a go-to drink especially for the kids! It might be a great way for a professional athlete to fuel up on carbs and replenish electrolytes but for a short exercise session it’s not so great. The flavoured sports drink contains 34 grams of sugar, providing a huge sugar rush.

TIP: Water remains the best source of hydration but if you’re craving a post-workout sports drink make your own. There are plenty of healthy homemade electrolyte drink recipes online.


Smoothie and Smoothie bowls.

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Popping to your nearest café to sit down for a smoothie bowl or a smoothie on the go might not be as healthy as we have all been led to believe. The bowls are packed with good stuff like fibre, vitamins and antioxidants. However, most bowls and drinks are packed with sugar and not just from the naturally occurring sugar found in fruit. There is a high amount of added sugars such as agave nectar, juice (containing 23g per cup) and sweetened granola.

TIP: Make a smoothie or smoothie bowl at home using unsweetened acai puree and skipping extra sweeteners or decadent toppings. Avoid juice high in sugar and try coconut water.

Flavoured Milk and Milk alternatives

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As well as being delicious, chocolate milk is often advertised as a great recovery drink as it has good protein and carb balance. Unfortunately, one cup of chocolate milk is equal to around 25 grams of sugar, half of which is added. Non-dairy options can be just as high with soy-based chocolate milk having 19 grams of sugar. Soy doesn’t contain lactose meaning it does not possess naturally occurring sugars.

TIP: Rather than buying flavoured milk premade, make it yourself. There a plenty of healthy recipes online with no added sugars, better yet, with fruit! And they taste just as delicious.