Hidden Sugars in “Healthy” Foods

What Parents Should Know

We often believe we’re making safe, healthy choices but many foods marketed as “good for you” contain more sugar than you might expect. That sugar doesn’t only affect general health; it has real implications for children’s oral health too.

Surprising sources of Sugar

Some examples include:

• Flavoured yogurts can contain up to 17g of sugar per 100g.
• Certain boxed cereals reach around 20g sugar per 100g.
• Packaged flavoured porridge have about 17g sugar (4 teaspoons) in one portion.
• Granola bars labelled “healthy snack” may contain dried fruit + added sugar + chocolate = high sugar and fat.
• Some pasta sauces contain 6–12g sugar per 100g.

Why Sugar matters for Oral Health

Sugar is fuel for mouth bacteria. These bacteria create acid which attacks tooth enamel. Over time this leads to tooth decay and cavities. Meanwhile, other diet factors (like acid content of drinks) contribute to enamel erosion. For young children especially, whose teeth are newly emerging, whose brushing habits are still developing, excess sugar poses an elevated risk.

Reducing hidden Sugars: practical steps

• Choose foods with no added sugar, and check labels for “of which sugars” per 100g/100 ml.
• Prefer plain versions and add fruit/spices yourself.
• Limit sugary snacks between meals and avoid sweet drinks that are sipped slowly.
• For children, promote snacks that are tooth-friendly: plain yogurt, cheese, raw veg sticks; avoid frequent access to bars or sweet drinks.
• Encourage water (plain) and milk over sweetened beverages.

Infant & Toddler Nutrition, Milk Transitions & Oral Health

Feeding practices in infancy and toddlerhood shape both general health and oral health. The INDI and FSAI guidelines provide useful information.

Milk Guidance

• Up to 12 months: Breast milk or infant formula should be the main milk drink. Cow’s milk should not be the main milk drink until the child is 12 months old.
• After 12 months (1 year): Pasteurised full-fat cow’s milk may be offered as the main milk drink.
• From about 2 years of age: You may consider transitioning to low-fat or semi-skimmed milk but only after age 2. The recommendation is that low-fat milk should not be given to children under 2.
• Skimmed milk should not be used before age 5.

Why does this matter?

Young children need sufficient dietary fat for growth and brain development; using low-fat milk too early may mean insufficient energy, displacement of more nutrient-dense foods, and potential feeding/chewing issues. Also, from an oral health perspective, feeding from bottles (especially at bedtime) or sippy cups over long durations increases exposure of teeth to milk sugars and liquids, which can raise decay risk.

Oral Health and Feeding Habits

• Use a cup or beaker rather than a bottle for milk or water by about 12 months of age. Prolonged bottle use, especially overnight, is a risk for tooth decay.
• Avoid using sweetened foods/drinks (including juices) in bottles. Juice and fizzy drinks are harmful to teeth and should be very limited or avoided.
• Establish tooth brushing as soon as the teeth appear: use a soft brush to remove plaque biofilm to keep gums healthy and help protect enamel.  Ask your dentist about using fluoride toothpaste.
• Encourage healthy eating patterns early.

If you have any specific concerns or questions about nutrition for your infant or toddler please contact a dietician through your family doctor or directly through the Irish Nutrition and Dietetic Institute (INDI)