Walk through any supermarket, and you'll be surrounded by promises of health. Words like 'natural,' 'organic,' 'low-fat,' and 'fit' scream for your attention from colourful packages. They create an illusion that choosing nutritious food is simple. However, a critical truth often goes unnoticed: many of these seemingly wholesome items are loaded with hidden sugars. This isn't the obvious sweetness of desserts but a concealed variety that can quietly sabotage your health.
The Many Disguises of Sugar on Ingredient Lists
Most consumers imagine sugar as plain white crystals. In reality, it wears numerous masks on food labels. Dr. Santosh Kumar Agrawal, Director of Internal Medicine at Yatharth Super Speciality Hospital, Faridabad, warns that sugar can be hidden under many alternative names. These include cane juice, malt syrup, rice syrup, fruit juice concentrate, corn syrup, dextrose, fructose, sucrose, and barley malt.
Even natural sweeteners like honey, agave nectar, or coconut sugar, while perceived as healthier, function similarly to added sugars inside the body. "Your body doesn't care how fancy the name is. It processes it pretty much the same way," explains Dr. Agrawal. This makes identifying these aliases crucial for anyone monitoring their sugar intake.
How to Decode a Nutrition Label Like a Pro
The golden rule is to ignore the marketing claims on the front of the package. Instead, flip it over and scrutinise the nutrition facts panel and the ingredient list. Ingredients are listed in descending order by weight. Dietitian Nidhi Sahai, Head of Department- Dietetics at Medanta Hospital, Noida, offers a key tip: "If any form of sugar appears within the first three ingredients, the product likely contains a high amount of added sugar."
She also cautions against a common industry tactic: listing multiple types of sugar separately (e.g., maltodextrin, cane sugar, brown rice syrup) to push each one further down the list, masking the total sugar content. Understanding the distinction on the label is vital. "Total sugars consist of naturally occurring and added sugars. Added sugars are those introduced during food processing," clarifies Dr. Santosh.
This difference has significant health implications. Dietitian Nidhi emphasises that added sugars cause rapid spikes in blood glucose, increasing the risk of diabetes, obesity, insulin resistance, and heart disease. Dr. Agrawal adds that unlike natural sugars in whole fruits, added sugars provide empty calories with no nutritional benefit, directly linking them to chronic health conditions.
"Low-Fat" and "Organic" Are Not Sugar-Free Guarantees
A major pitfall is equating terms like 'low-fat' or 'organic' with being low in sugar. Dr. Agrawal points out that flavoured yogurts, granola bars, breakfast cereals, packaged smoothies, and even salad dressings often contain high amounts of added sugars, regardless of their fat content or organic certification. "These items are packaged to look healthy, but hidden sugars can accumulate through multiple servings throughout the day," he states.
Dietitian Nidhi expands the list to include fruit juices, sauces, ketchup, many breads, protein powders, and sodas. Consistent consumption of these, even if they don't taste intensely sweet, can dramatically increase daily sugar intake.
Are Sugar Substitutes and "No Added Sugar" Claims Safe?
Turning to artificial sweeteners or 'no added sugar' products isn't a foolproof solution. Dr. Agrawal notes that while they may be lower in calories, frequent use can increase cravings for sweet foods, and some studies suggest potential negative effects on gut health. Products labelled 'no added sugars' may still be high in natural sugars, fruit concentrates, or artificial sweeteners.
Dietitian Nidhi warns, "Sweeteners can be beneficial due to calorie reduction. However, overuse may harm gut health and increase sweet cravings. Be mindful of your consumption." The consensus is to use these substitutes sparingly, not as a license to over-consume processed foods.
Common Mistakes and Practical Tips for Reducing Sugar
Experts identify frequent errors people make. Dr. Agrawal lists ignoring serving sizes, focusing solely on total calories, not checking ingredients, and trusting front-of-pack 'healthy' claims. Nidhi observes that people often fixate on calories while overlooking the ingredient list, mistakenly believe 'natural' or 'brown' means low sugar, and confuse total sugars with added sugars.
To reduce sugar effectively without feeling deprived, both experts advocate for a gradual, sustainable approach. Dr. Santosh advises against going 'cold turkey,' which worsens cravings. He recommends simple swaps: choosing whole fruits for dessert, adding protein and fibre to meals to enhance fullness, and using spices like cinnamon or vanilla for flavour. Drinking ample water, cooking more meals at home, and allowing occasional treats make the process manageable.
Dietitian Nidhi agrees, stressing small, consistent changes. She suggests using stevia or jaggery in moderation instead of refined sugar, opting for fruit when a sweet craving hits, and gradually reducing the sugar added to tea or coffee. "Easing into it makes a big difference. You're far less likely to feel deprived and much more likely to stick with it," she concludes.
The ultimate goal isn't to eliminate sugar entirely or eat perfectly 'clean.' It's about empowered awareness. When you start reading labels with curiosity rather than fear, it becomes easier. You realise you're not being paranoid—you're simply paying intelligent attention to what fuels your body.
