Have you seen the new Jamie Oliver #sugarrush? There was the scene with Jamie and a nutritionist showing all the hidden sugars in our daily meals, starting with the corn flakes etc.
Now you know about the hidden sugars! But how to avoid them? Very simple: READ THE LABEL.
The label gives plenty of information which may look daunting, but you only have to focus on the carbohydrates per 100g. To avoid the sugar rush you only look out for carbohydrates not more than 5g in the per 100g column. Have a look at the below pictures.