Cut Hidden Sugar with These 5 Simple Fixes

Hidden sugars are everywhere - from your morning coffee to that “healthy” granola bar... Cutting it out completely? Unrealistic for most. The good news? Small changes can have a big impact on your oral health and overall well-being.

In New Zealand, the average person consumes 121 grams of sugar daily, far exceeding the World Health Organisation’s recommended 25–50 grams. Excess sugar fuels tooth decay, gum disease, and chronic health issues like diabetes. But here’s the kicker: it’s not just about cakes and chocolate. Hidden sugars in “everyday” foods are the real culprit.

Why Sugar Hurts 

Sugar feeds bacteria in your mouth, creating acid that attacks your tooth enamel. Over time, this leads to cavities and painful decay, according to the NHS. Too much sugar doesn’t just harm your smile—it promotes chronic inflammation in your body. This weakens your immune system, making you more vulnerable to gum disease and other illnesses, as highlighted by the Royal Society Te Apārangi. Yikes! 

But don’t stress. With a few tweaks, you can take the first step towards protecting your teeth, body and overall health.

Where Sugar Hides (and How to Spot It)

You might not even realise how much sugar you’re consuming...

• Flavoured yoghurts: Opt for plain and add fresh fruit instead.
• Sauces like ketchup or BBQ: Choose no-sugar-added versions.
• Breakfast cereals: Look for those with less than 5g of sugar per serving.
• Fruit juices and “natural” smoothies: Water or herbal tea is a better choice. 

5 Small Wins for Big Gains 

You don’t need to go sugar-free overnight. Start with these small, realistic steps:

• Read labels: Look for hidden sugars like “-ose.” Aim for less than 5g per 100g.
• Ditch sugary drinks: Switch to water or herbal tea.
• Snack smart: Choose whole foods like nuts or veggie sticks.
• Treat treats as treats: Save desserts for special occasions and share them.
• Cook at home: Skip processed meals and control what’s on your plate.

The key is moderation. You don’t have to give up all sugar to protect your health. It’s about finding balance and making smarter choices most of the time. Even swapping just one sugary snack a day for a healthier option can make a difference.

Your smile (and body) will thank you for it.