Walk down any grocery store aisle and you will see it. Words like healthy, natural, low-fat, fit, organic. It all sounds reassuring, like someone has already done the hard work for you. But here’s the thing most people don’t realize: a lot of these so-called healthy foods are quietly packed with sugar. Not the obvious candy-bar kind. The sneaky kind that doesn’t even taste that sweet at first bite.And this is where food labels matter. Not the big, bold claims on the front of the packet, but the tiny text on the back that most of us barely glance at.
Sugar has many disguises
When people think of sugar, they picture white crystals. But there are several names you might not be knowing. “Sugar can be hidden under many updates or labels. For example: sugars hidden under names that you may not know about, such as cane juice, malt syrup, rice syrup, fruit juice concentrate, corn syrup (sweetener), dextrose, fructose, sucrose, and barley malt. Even if they are natural, such as: honey, agave, or coconut sugar, these items perform similarly to added sugars within the body, says Dr. Santosh Kumar Agrawal, Director – Internal Medicine, Yatharth Super Speciality Hospital Faridabad. Your body doesn’t care how fancy the name is. It processes it pretty much the same way.
The ingredient list tells the real story
Here’s a simple rule: ignore the front of the pack at first. Flip it over. Go straight to the nutrition label.Ingredients are listed in order of quantity. “The ingredient list is a great way to spot added sugars in a food. If any of the sugars is located within the first three ingredients, it’s a probable candidate for a high amount of added sugar. Also keep an eye out for multiple varieties of sugar being listed separately on an ingredient list to mask the actual amount of sugar present, says dietitian Nidhi Sahai, Head of Department- Dietetics, Medanta Hospital Noida.
What’s the difference between total sugars and added sugars, and why does it matter?
“Total sugars consist of naturally occurring and added sugars. Added sugars are sugars added during food production,” says Dr. Santosh.It is crucial to know the difference between the two types of labels, says the dietitian. “As a dietitian, it is my goal to help individuals limit their consumption of added sugars because these types of sugar cause rapid changes in blood glucose levels, leading to higher risks of developing diabetes, obesity, insulin resistance, and cardiovascular disease,” says Nidhi.“The distinction between the two kinds of sugar is important to remember because added sugars contribute calories but do not contain any nutritional value, making them associated with obesity, diabetes, and cardiovascular disease, as opposed to natural sugars found in whole foods,” adds Dr Santosh.
“Low-fat” sometimes means “high sugar”
Fat isn’t the enemy it was once made out to be. “Flavored yogurts, granola bars, protein bars, breakfast cereals, pre-packaged smoothies, energy drinks, and salad dressings are all examples of food items that often contain added sugars and/ or sugar substitutes. Even when purchasing low-fat or organic versions of these products, one can find an abundance of added sugars. These types of food items are packaged to look healthy, but many have hidden sugars that can accumulate over time through multiple servings throughout the day,” says Dr Santosh. Dietitian Nidhi adds to this and urges people to be aware of the so-called healthy foods. “Many so-called healthy foods and many times these are marketed as being healthy also have hidden sugars. Eating fruit juices, breakfast cereals, flavored yogurts, sauces, ketchup, many breads, protein powders, granola bars, and sodas on a consistent basis can increase your daily sugar intake by quite a bit, even though they may not taste very sweet,” says the expert.
Are sugar substitutes or “no added sugar” products always a better choice?
“Although not always the case, artificially sweetened food products may provide fewer calories per serving than their naturally sweetened counterparts, so frequent consumption has the potential to increase one’s desire for sweet foods. Some studies suggest that continual consumption of sugar alternatives can have negative effects on gut health. Similarly to items with no added sugars, some products may contain natural source sugars as well as refined carbohydrates. Therefore, sugar substitutes should only be used as a substitute for sugar products to minimize the temptation to over-consume processed foods,” says the doctor.”Products that say no added sugars do not automatically mean they are sugar-free or healthy options. There is always the possibility that these same foods still have some type of natural sugars, fruit concentrates or artificial sweeteners or natural sweeteners in them, which will affect your overall health. Sweeteners can be beneficial due to the reduction in calories consumed from the use of sweet low or similar sweeteners. However, overuse may contribute to a lack of good gut health and increased cravings for sweets, so be careful of your use,” warns the dietitian.
Sometimes people only count calories
“Common mistakes when counting calories include ignoring serving sizes, only using total calorie count, not reviewing the list of ingredients, and believing that any product that claims ‘healthy’ is low in sugar. Additionally, many consumers do not recognize that ‘added sugars’ can appear on a label under several different names. It is necessary to read labels carefully by reviewing both nutrition facts and ingredient lists together,” says Dr Santosh.”A mistake I notice often is that people will look mainly at calories when looking at food, and don’t take into consideration the ingredient list of the food product. Additionally, a lot of people think of things like: natural, brown, organic as being synonymous with low sugar. Another mistake is mixing up total sugars and added sugars, leaving out the serving sizes, which can lead to people consuming too many sugars,” says Nidhi.What practical tips would you give someone trying to reduce sugar without feeling deprived?Cutting back on sugar works best when you don’t try to do it all at once, says Dr Santosh. Going cold turkey usually just makes cravings worse. Instead, he suggests simple swaps, choosing whole fruits instead of dessert, adding more protein and fibre to meals so you stay full longer, and using things like cinnamon or vanilla to add flavour without extra sugar. Drinking enough water, cooking more meals at home, and still enjoying the occasional treat can make the whole process feel doable, not stressful.Nidhi agrees and says the key is making small changes you can actually stick with. She recommends using a little stevia or jaggery instead of refined sugar, picking fruit when you’re craving something sweet, and slowly cutting down the sugar you add to tea or coffee. Cooking at home more often and eating fibre-rich foods can also help keep cravings in check. According to her, easing into it makes a big difference, you’re far less likely to feel deprived, and much more likely to keep going.Sugar isn’t poison. But it shouldn’t be hiding everywhere either.The goal isn’t to eat “clean” or cut sugar completely. It’s to know what you’re eating. Once you start reading labels with a bit of curiosity instead of fear, the whole thing gets easier. You realize you’re not being paranoid. You’re just paying attention.
