Hidden Carbs in Australian Foods: What to Watch Out For

For low-carb dieters, Australians following keto, or anyone looking to live a more health-conscious lifestyle, staying on top of carbohydrate intake can feel like navigating a minefield. While foods like pasta, bread, and sugary sweets are well-known culprits, hidden carbs often sneak into your diet in seemingly innocent ways. These stealthy sugars and starches can derail your progress. 

The good news? Understanding where these hidden carbs lurk empowers you to make smarter choices. Below, we’ll uncover common sources of hidden carbs in Australian foods and share tips to help you stay on track. And, for all your low-carb favourites, you can count on Love Low Carb—shipping low-carb essentials Australia-wide with Australia Post.

What Are “Hidden Carbs”?

Hidden carbs refer to those not immediately obvious from a food’s main ingredients or marketing claims. They often come in the form of added sugars or high-carb fillers that you wouldn’t suspect. Even products labelled as "healthier" or “low-fat” can be sneaky sources of carbs.

Knowing how to decode food labels and identify the traps is key to success with a low-carb or ketogenic diet. Below, we’ll highlight several Australian favourites where hidden carbs hide out.

3 Australian Foods with Hidden Carbs

1. BBQ Sauce

A staple at outdoor gatherings and a beloved part of Aussie BBQ culture, BBQ sauce is a surprising source of added sugar. Just two tablespoons can contain upwards of 6-8 grams of carbohydrates—most of which are derived from sugar. It might not sound like much, but when you generously slather it over your ribs or add it to marinades, those carbs can add up fast.

Better Choice: Opt for low-carb BBQ sauce alternatives or use spices and apple cider vinegar to create your own sugar-free version.

2. Flavoured Yogurt

Many Australian brands of flavoured yogurt advertise themselves as a healthy snack—but flip to the nutrition label, and you might see up to 30 grams of sugar per single-serve tub. While plain unsweetened yogurt naturally contains some lactose (milk sugar), the hidden carbs in fruit-flavoured or “low-fat” varieties often come from added sugars or syrupy toppings.

Better Choice: Stick to plain Greek yogurt and add your own low-carb toppings, like fresh berries or a sprinkle of cinnamon.

3. Vegemite

An iconic Australian spread, Vegemite is rich in B vitamins but also includes malt extract as one of its ingredients, which contains hidden carbs. While the carb content is lower per serving, it’s worth noting if you’re spreading it generously over high-carb bread or adding multiple layers.

Better Choice: Enjoy Vegemite sparingly, and pair it with low-carb crackers or cloud bread for a keto-friendly snack.

Tips to Outsmart Hidden Carbs

1. Read Food Labels

This step is non-negotiable for low-carb dieters. Here’s what to look for:

• Total Carbohydrates on the nutrition panel. Foods with less than 5g of carbs per 100g are considered low-carb.
• Ingredients like "sugar," "cane syrup," "malt extract," and "fruit juice concentrate" appearing early on the list are red flags.
• Remember that "sugar-free" doesn’t mean carb-free—many sugar-free products contain sugar alcohols or starches that can still impact your carb count.

2. Beware of Marketing Terms

Claims like “low-fat,” “all-natural,” or “healthy” can often disguise high-carb content. Low-fat foods, in particular, regularly replace fat with added sugars to maintain flavour.

3. Choose Whole Foods

When in doubt, stick to whole, unprocessed foods. Focus on lean proteins, fresh vegetables, cheese, eggs, nuts, and other low-carb staples that you know are free from additives and hidden carbs.

Love Low Carb Has You Covered

At Love Low Carb, we know how challenging it can be to maintain your low-carb or keto lifestyle. That’s why we’ve curated an extensive range of low-carb essentials, from condiments and snacks to flours and sweeteners—all designed to keep hidden carbs far from your pantry! Plus, we ship Australia-wide with Australia Post so you can stock up no matter where you are.

Explore our collection of low-carb groceries today and get ready to take the guesswork out of your diet!

Wrap-Up

Hidden carbs can sneak into your meals in the most unexpected places, from your favourite sauces to seemingly healthy snacks. But with a bit of education and some label-reading know-how, you can easily avoid these pitfalls while staying true to your low-carb goals.

Looking for convenient, low-carb alternatives to keep you on track? Browse the Love Low Carb online store for high-quality, low-carb essentials delivered directly to your door. Together, we’ll keep hidden carbs at bay and delicious, guilt-free meals on your plate.

Enjoy the journey, and happy low-carb eating! 🍳