Most of us are aware of the effects of excess sugar consumption and how it can significantly harm our health. Eating excess sugar has been linked to increased risk of various diseases like type 2 diabetes, cancer, obesity, heart disease, and more. Still, it is easy to underestimate the amount of sugar we actually consume on a daily basis.
The Indian Council of Medical Research (ICMR) recommends consuming sugar not more than 25 grams per day. Anything over this limit adds no nutritional value and can be harmful.
According to a report by Statista, India is one of the leading consumers of sugar with a whopping consumption of 31 million tonnes/year. Given the wide array of traditional sweets and desserts available, it’s no surprise that this figure is so high. But is this rising number solely due to the popularity of sugary treats? Not quite! In reality, the majority of foods we purchase are supplemented by sugar. Even the foods marked as healthy are unfortunately high in sugar.
Table of Contents
Identifying hidden sugars matters! But what exactly are hidden sugars? Hidden sugars are sugars that are not easily identifiable in the food and drinks we consume. These are often disguised with different names. These hidden sugars are commonly found in soft drinks, cereals, yoghurts, breads, granola bars, and more. Identifying hidden sugars is important because:
Read More: Diabetes Myths & Facts
There are various food products marketed as healthy but are surprisingly high in hidden sugars. From breakfast cereals to salad dressings all are high in sugar. Some of the unexpected foods that are high in hidden sugars include:
Yes, our go-to everyday breakfast that we consider healthy is high in hidden sugars. Even the healthy ones like granola. Plus, the cereals made specifically for children (healthy diet chart for kids in hindi) contain a significant amount of sugar. Ideally when choosing a cereal look for the ones high in fiber and low on added sugar. Also, check for other names that sugar comes in including sucrose, fructose, glucose, corn syrup, and more.
Yogurt is nutritious, though not all of them get created equally. Flavoured yoghurt usually contains high sugar to enhance their flavour. Did you know? Low-fat yoghurts are surprisingly high in sugar. A single cup of flavoured yoghurt contains approximately 45 grams of sugar. The solution? When buying yoghurt choose the ones low in added sugar and select ones with no flavour and added fruits, add your own as it helps control the sugar content.
Granola is packed with fiber, protein (high protein foods), and essential micronutrients, but it can also be sneaky with hidden sugars. It’s often marketed as a healthy breakfast choice, but when you look closer, you’ll find it’s mixed with nuts, honey, and extra sweeteners that bump up the sugar and calorie count. When you’re picking out granola, aim for options with less added sugar, or consider using it as a topping for fruit or yoghurt instead of having a whole bowl.
Ketchup & salad dressings are the most common condiments worldwide. Though these much-loved taste enhancers are high in sugar content. The key lies in controlling the portion size. According to a study, 1 tablespoon of ketchup contains around 1 teaspoon of sugar.
Commercially produced breads & baked goods also contain high amounts of sugars. Also, the ones that don’t taste overly sweet are packed with hidden sugars. It is often used to enhance the taste, texture, and browning of the crust. It is important to read labels carefully, even the ones labelled as healthy, whole grain can also be high in sugar.
Soups are something we don’t usually associate with sugar. However, canned soups & sauces are made using a lot of added ingredients including sugar. Sugar in soups and sauces is usually named sucrose, barley malt, maltose, and more. Soups and sauces that are high in sugar include tomato soup, salad dressing, ready-to-eat soup, pasta sauces, and more.
Our favourite munching snacks including flavoured popcorn, flavoured chips, crackers, flavoured ice cakes, and more are often packed with sugar. Even the ones mentioning natural, light or fit still hide added sugar with different names. Therefore it is often recommended to read labels and not just tags. Also, choose whole food over packaged foods, and try replacing packed snacks with roasted nuts, boiled eggs, etc.
Packaged food products like dried fruit, snacks, fruit jams, etc naturally contain sugar, though these products are packed with additional sugar to enhance their taste, increase shelf life, enhance texture, and more. The best alternative here is to eat fresh whole fruit, choose unsweetened dried fruits, and look for labels that mention 100% natural – no added sugar.
Energy & sports drinks are often associated with healthy alternatives even after being marketed as fitness-friendly or performance-enhancing. However, these contain high amounts of added sugars which may increase the risk of obesity (effects of obesity on health), diabetes (causes, symptoms & treatment), dental issues, and more. Sugar is generally added to these drinks to enhance the taste, improve texture, and increase shelf life. Hidden sugar in these drinks is often labelled as high-fructose corn syrup, glucose, fruit juice concentrate, etc.
Also Read: Daily Routine of Diabetic Patient
Hidden sugars are usually not named as ‘sugar’, rather they go by various other names in unexpected foods. Some of the common aliases to look for hidden sugars include:
When choosing a food product look beyond the buzzwords like light, fat-free, no added sugars, etc. Rather start with decoding the ingredient list first. Check for the section mentioning total sugars and added sugars. Start decoding the list in descending order, because the first 3-4 ingredients make the most of the product and if sugar is in t he top three, the product might be high in sugars. Additionally, check for various other names it goes by and calculate the volume per serving.
Also Read: Diet Chart for Diabetic Patient
There are various ways through which you can reduce the consumption of hidden sugars in your daily diet including:
| Habit/Action | What to Do |
| Choose whole food over processed foods | Eat fresh fruits, vegetables, and unprocessed grains. |
| Pick unsweetened versions | Always go for unsweetened versions of products like yoghurt, milk, cereals, etc. |
| Limit packed drinks/beverages | Avoid packaged juices, energy drinks, flavoured water, etc. |
| Use natural flavour enhancers | Add cinnamon, fruit puree, etc instead of sugar to foods. |
| Keep note of portion sizes | Watch for portion sizes, even healthier options can add up quickly. |
| Be cautious of labels | Look for other names in the labels as sugar goes by various names. |
Read More: Easy ways to manage type 1 and 2 diabetes
Cutting hidden sugar in the everyday diet does not have to equate to sacrificing taste – it’s about making wiser, better-informed decisions. Reading labels smartly, opting for whole and not ultra-processed foods, and taking notice of what goes into packaged food allows for sharply reduced unnecessary sugar consumption. Gradually, the taste buds will change, cravings will minimize, and you’ll like the natural flavours of food more than ever – all while promoting healthier long-term well-being.
