The Hidden Sugars in Everyday Foods: What You Must Know
Many people think they don’t eat much sugar especially if we avoid sweets, desserts or soft drinks. But do you know that sugar often hides in our daily diet?. This also includes foods that are considered healthy. For people with diabetes or those at risk, being aware of these hidden sugars is essential for maintaining stable blood sugar levels.
Where Are Hidden Sugars Found?
Our Indian foods often have sugars hidden in them. We often do not know about their sugar content. Here are some common examples:
- Breakfast cereals and flavoured oats: These foods are often marketed as healthy, but are usually packed with sweeteners.
- Flavoured yoghurt or lassi: A single cup can contain up to 4–5 teaspoons of sugar.
- Ketchup, chutneys and sauces: We unknowingly use sauces and ketchups along with fries and sandwiches. But we are not aware of their hidden sugar contents.
- Packaged fruit juices and soft drinks: Even “100% fruit juice” varieties contain natural sugars in excess.
- Biscuits, energy bars and “low-fat” snacks: May use honey, maltose, or corn syrup to enhance taste.
We start our day with coffee, tea or packaged milk shakes, which all contain a lot of sugar, that we often do not realise.
How to Identify Hidden Sugars
You must always read the food labels carefully because the information on sugar content is often hidden during marketing. Sugars are often named as sucrose, dextrose, fructose, maltose, corn syrup, jaggery or cane juice. People tend to think that foods containing these substances are completely free of sugar. But these are all just different names for sugars. When consumed, these can also increase blood sugars.
A simple rule: words ending with “–ose” usually mean sugar!
Products should not contain more than 5 grams of sugar per 100 grams. We should be aware of “low-fat” or “diet” snacks — they may be high in hidden sugars to maintain flavour.
Smarter Indian Food Choices
- Instead of lassi or flavoured yoghurt, have plain curd or buttermilk
- Choose fresh fruits instead of packaged juices.
- Add natural flavour using spices like cinnamon or cardamom instead of sugar.
- Try to have snacks like roasted chana, nuts or makhana instead of biscuits or sweets.
Being mindful of what’s on your plate and reading labels can go a long way in controlling sugar levels. Remember — small changes in daily food choices can make a big difference to your long-term health. Be aware of what you eat.
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