The holiday season brings a cascade of comforting meals, festive treats, and joyful gatherings. But for all the delight this time of year brings, it’s also a prime time for hidden sugars to creep into the meals you are eating. As a registered dietitian nutritionist, I’ve seen how easy it is for even the most health-conscious individuals to unknowingly consume excess sugar during the holidays. Let’s dive into where these sneaky sugars hide and how you can stay mindful without sacrificing the joy of the season.

Why Hidden Sugars Matter

Hidden sugars are added sugars that aren’t immediately obvious in a product. Consuming too much sugar can lead to energy crashes, inflammation, weight gain, and even impact long-term health by increasing your risk for chronic conditions like diabetes and heart disease.

The challenge? Holiday dishes and packaged foods are often laden with added sugars that go unnoticed. Learning to identify them is the first step to enjoying the season mindfully.

Common Sources of Hidden Sugars

1. Festive Beverages

Hot cocoa, eggnog, holiday cocktails, and even flavored coffees can pack a sugar punch. While a peppermint mocha may warm your spirits, it can also contain upwards of 50 grams of sugar in a single serving.

Tip: Opt for unsweetened versions, use spices like cinnamon or nutmeg for flavor, and sweeten drinks yourself with a touch of honey.

2. Sauces and Glazes

From cranberry sauce to honey-glazed ham, sugar sneaks into many traditional holiday dishes. Pre-made gravies, salad dressings, and barbecue sauces can also hide high amounts of added sugars.

Tip: Make your own sauces with fresh ingredients, and experiment with natural sweeteners like dates or a splash of orange juice.

3. Packaged Holiday Snacks

Think spiced nuts, granola bars, and “healthy” holiday treats. While marketed as better options, many are loaded with added sugars to enhance flavor.

Tip: Read the nutrition label and look for items with less than 5 grams of added sugar per serving.

4. Baked Goods

Holiday cookies, pies, and cakes are no surprise when it comes to sugar content. However, some recipes can be sugar bombs disguised as tradition.

Tip: Try cutting the sugar in your recipes by 25-50%. Often, you’ll find that you won’t miss it. You can also substitute sugar with mashed bananas, applesauce, or pureed dates.

5. “Savory” Processed Foods

It’s not just sweets! Holiday stuffing, bread rolls, and even soups may contain added sugar for flavor enhancement.

Tip: Check ingredient lists for terms like “cane sugar,” “corn syrup,” “dextrose,” or “malt syrup.”

How to Spot Hidden Sugars

Manufacturers have become savvy with how they list sugar on ingredient labels. Here are some common aliases to watch out for:

• High-fructose corn syrup
• Brown rice syrup
•  Evaporated cane juice
• Agave nectar
• Maltodextrin
  
  

Focus on whole, minimally processed foods as much as possible to reduce your exposure to these hidden culprits.

Smart Holiday Swaps

1. Instead of traditional eggnog, make your own with unsweetened or sweetened with dates or honey, nut milk and spices.
   
   
2. Swap cranberry sauce for a homemade version sweetened with orange zest and a touch of maple syrup.
   
   
3. Replace sugary cookies with spiced roasted nuts or dark chocolate-dipped fruit.
   
   
4. Use whole fruits like pears or apples to sweeten desserts naturally.
   
   

Enjoy the Holidays Mindfully

The holidays are about more than food—they’re about connection, gratitude, and celebration. By staying mindful of hidden sugars, you can enjoy all the flavors of the season without compromising your health.

As you sip your mulled cider or nibble on a festive treat, remember that balance is key. The occasional indulgence is part of the joy of the season, and with a little knowledge, you can make choices that nourish both your body and spirit.

Wishing you a holiday season that’s sweet in all the right ways!