The Sweet Trap: How Hidden Sugars Hijack Your Energy

Let’s talk about sugar. We all know too much isn’t good for us, but here’s the sneaky bit: most of us are eating far more sugar than we think. In fact, the average Australian consumes nearly double the recommended daily limit for added sugars, and much of it comes from foods that don’t even taste that sweet (Australian Institute of Health and Welfare).

It’s not the occasional birthday cake that does the real damage—it’s the everyday “hidden sugars” in our cereals, yoghurts, sauces, and even so-called healthy snacks. These sugars hijack your energy, disrupt your hormones, and leave you craving more. And let’s be honest… they can leave you feeling a bit cranky, foggy, and flat, too.

But don’t panic. I’m not here to tell you to quit sugar forever (I love chocolate too much for that!). What I want is to show you how to spot the sweet traps—and how a few smart swaps can bring your energy and focus back, without living in the “Land of No.”

How Sugar Hijacks Your Energy

When you eat hidden sugars, your blood sugar spikes, giving you a quick burst of energy. But what goes up must come down—and fast. Within an hour or two, you’re yawning, irritable, and looking for another quick fix. This sugar rollercoaster is why so many of us hit that dreaded 3pm slump (Harvard Health).

And here’s the kicker: when your blood sugar crashes, your stress hormones (like cortisol) jump in to help. That can make you feel “tired but wired”—anxious, restless, and craving something sweet to bring you back up (Cleveland Clinic). It’s a vicious cycle that leaves your energy and mood at the mercy of your last snack.

Over time, too much added sugar also makes your body less responsive to insulin, the hormone that helps move sugar into your cells for energy. This insulin resistance is why sugar can contribute to weight gain around the middle, hormone imbalance, and even increased risk of type 2 diabetes (Better Health Channel).

Where Sugar Hides

Here are some of the most common sugar “traps” I see in pantries and fridges:

• Breakfast cereals and granolas – some pack in as much sugar as a donut.

• Flavoured yoghurts – up to four teaspoons of sugar per small tub. Choose plain Greek yoghurt and add your own fruit.

• Snack and protein bars – many are just glorified chocolate bars.

• Fruit juices and smoothies – yes, even the “natural” ones. They deliver sugar without fibre, so it hits your bloodstream fast.

• Sauces and condiments – ketchup, BBQ sauce, sweet chilli, teriyaki. Check the labels—often sugar is one of the first three ingredients (Choice Australia).

• “Low-fat” products – when manufacturers take out fat, they often add sugar for taste.

How to Break Free Without Deprivation

The good news? You don’t have to give up all sweetness. My rule of thumb is always low sugar, not no sugar. Here’s how to keep your energy steady while still enjoying food you love:

• Start your day with protein. Eggs, Greek yoghurt, or oats with nuts and seeds will stabilise blood sugar far better than cereal or toast with jam (Heart Foundation).

• Upgrade your snacks. Swap muesli bars for a handful of almonds and an apple. Protein + fibre = steady energy.

• Drink smart. Skip the juice, soda, or sugary latte. Try sparkling water with lemon or herbal tea.

• Read labels. If sugar (or one of its many aliases—glucose, syrup, maltodextrin) is in the top three ingredients, it’s a red flag.

• Choose quality treats. A couple of squares of good dark chocolate is satisfying, antioxidant-rich, and far better than mindlessly ploughing through a family block.

A Kinder Way Forward

The moment you start cutting back on hidden sugars, you’ll notice the difference: fewer crashes, steadier energy, less crankiness, and often better sleep. My clients often tell me within a week they feel like the “fog has lifted.”

And remember this isn’t about perfection. It’s about awareness and balance. You can still enjoy your favourite gelato on a hot day, or share pavlova at Christmas, guilt-free. What matters is what you do most of the time.