From smoothies replacing sodas to granola bars substituting sweets, many believe these choices are helping them stay fit and manage weight.

However, experts warn that this trend may come with an overlooked downside, hidden sugars.

According to Fauziya Ansari, Dietitian at Apollo Spectra Hospital, Mumbai, many so-called "healthy" foods often contain added sugars to enhance taste and extend shelf life.

While these products may appear nutritious on the surface, their sugar content can quietly undermine fitness goals and overall well-being.

"In today's health-conscious environment, people are making better food swaps. But not all 'healthy' options are as clean as they seem," the expert notes.

Regular consumption of hidden sugars can contribute to weight gain, fluctuating energy levels, and even increase the risk of long-term health issues.

Several commonly consumed foods fall into this hidden sugar trap. Flavoured yogurt, often associated with gut health, can be loaded with added sugars. Similarly, packaged fruit juices, perceived as natural, frequently contain concentrated sugars or sweeteners.

Granola and energy bars, popular as quick, healthy snacks, may include honey, syrups, or chocolate, significantly increasing sugar content.

Breakfast cereals marketed as "high fibre" or "whole grain" can also contain surprising amounts of sugar to improve taste, making them less healthy than assumed.

Even seemingly harmless additions like salad dressings and sauces can carry hidden sugars used to balance flavours.

Meanwhile, packaged smoothies, often chosen as a healthier beverage, can be packed with syrups and sweeteners, contributing to excess calorie intake.

Experts emphasise the importance of reading food labels carefully. Terms such as glucose, fructose, corn syrup, maltose, and "added sugars" can indicate hidden sugar content.

Being mindful of these ingredients can help consumers make more informed choices.

The key, Ansari advises, is to prioritise whole, unprocessed foods over packaged alternatives whenever possible. Homemade options, such as fresh smoothies or plain yogurt with natural fruits, are significantly healthier.

As the focus on health and fitness continues to grow, awareness about hidden sugars becomes crucial.

What appears to be a smart dietary choice could, in reality, be working against long-term health goals. Making informed decisions today can go a long way in ensuring a truly healthy lifestyle.