{"id":5456,"date":"2026-07-04T16:18:13","date_gmt":"2026-07-04T10:48:13","guid":{"rendered":"https:\/\/higoodhealth.com\/india\/?p=5456"},"modified":"2026-08-30T08:36:06","modified_gmt":"2026-08-30T03:06:06","slug":"hidden-sugar-in-food","status":"publish","type":"post","link":"https:\/\/higoodhealth.com\/india\/hidden-sugar-in-food\/","title":{"rendered":"The Sugar You Never See"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"900\" src=\"https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/hiddin-suger.webp\" alt=\"Woman using a magnifying glass to read a cereal label beside a basket of packaged food, headed Hidden Sugar\" class=\"wp-image-7204\" title=\"\" srcset=\"https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/hiddin-suger.webp 1600w, https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/hiddin-suger-300x169.webp 300w, https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/hiddin-suger-1024x576.webp 1024w, https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/hiddin-suger-768x432.webp 768w, https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/hiddin-suger-1536x864.webp 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n\n\n\n<p>Imagine a child starting the day with what many Indian parents consider a healthy breakfast:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A bowl of cornflakes<\/li>\n\n\n\n<li>A glass of flavoured milk<\/li>\n\n\n\n<li>Two digestive biscuits<\/li>\n<\/ul>\n\n\n\n<p>It sounds nutritious, doesn\u2019t it?<\/p>\n\n\n\n<p>Yet this breakfast may contain several teaspoons of <strong>added or free sugars<\/strong> before the day has even begun.<\/p>\n\n\n\n<p>Many people think they consume very little sugar because they avoid sweets, stop adding sugar to tea, or choose \u201chealthy\u201d packaged foods. Unfortunately, much of today\u2019s sugar intake comes from foods that do not even taste particularly sweet.<\/p>\n\n\n\n<p>Recent concern over rising sugar consumption among Indian children has become so significant that the Central Board of Secondary Education (CBSE) advised schools to install \u201cSugar Boards\u201d to educate students and parents about excessive sugar intake and its health effects. <a href=\"#ref5\" class=\"citation-ref\">[5]<\/a><\/p>\n\n\n\n<p>The message is clear: the biggest source of sugar in many diets is no longer sweets and desserts\u2014it is packaged food. That is what hidden sugar in food means in practice.<\/p>\n\n\n\n<p>This matters because India is facing a growing burden of obesity, prediabetes, type 2 diabetes, and fatty liver disease. While many factors contribute to these conditions, excessive consumption of hidden sugars and highly processed foods is an important piece of the puzzle.<\/p>\n\n\n\n<p>The real problem is often not the sugar you see. It is the sugar you don\u2019t.<\/p>\n\n\n\n<div id=\"quick-answer\" class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">At a glance<\/h2>\n\n\n\n<p>Most hidden sugar in food is not in sweets at all. It is in cornflakes, flavoured yoghurt, ketchup, biscuits, packaged juice, bread and drinks sold as nutrition products. The World Health Organization advises keeping free sugars below 10% of daily energy, and says there is further benefit below 5%. <a href=\"#ref1\" class=\"citation-ref\">[1]<\/a><\/p>\n\n\n\n<p>Jaggery, honey, coconut sugar and date syrup are all added sugars. They are less refined than white sugar, but the body still handles them as sugar. Refined starches such as maida and rice flour raise blood glucose just as quickly, and they never appear under sugar on a label at all.<\/p>\n\n\n\n<p>The reliable test is the ingredient list, not the claim on the front of the pack. Anything ending in -ose is a sugar, and several sugar names in one list usually means more sugar than the product looks like it contains.<\/p>\n\n\n\n<p>If you have diabetes, prediabetes or another metabolic condition, set your intake with your doctor rather than from a general guideline.<\/p>\n<\/div><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"571\" src=\"https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/HiddenSugarinIndianfood-1--1024x571.webp\" alt=\"Infographic on hidden sugar in everyday breakfasts, showing how cornflakes, flavoured milk and biscuits carry added sugar even when none is spooned in, and how excess intake links to obesity, prediabetes, type 2 diabetes risk and fatty liver\" class=\"wp-image-5457\" title=\"\" srcset=\"https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/HiddenSugarinIndianfood-1--1024x571.webp 1024w, https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/HiddenSugarinIndianfood-1--300x167.webp 300w, https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/HiddenSugarinIndianfood-1--768x429.webp 768w, https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/HiddenSugarinIndianfood-1-.webp 1500w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><a id=\"post-5456-what-exactly-is-sugar\"><\/a>What Exactly Is Sugar?<\/h2>\n\n\n\n<p>Sugar is a type of carbohydrate that provides energy to the body.<\/p>\n\n\n\n<p>When you eat carbohydrate-containing foods, the digestive system breaks them down into <strong>simple sugars, primarily glucose<\/strong>, which enter the bloodstream and provide energy.<\/p>\n\n\n\n<p>Not all sugars are the same.<\/p>\n\n\n\n<p>Understanding the difference between natural sugar and added sugar can help you make healthier choices.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a id=\"post-5456-natural-sugar-vs-added-sugar\"><\/a>Added Sugar vs Natural Sugar: What Is the Difference?<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-natural-sugars\"><\/a>Natural Sugars<\/h3>\n\n\n\n<p>Natural sugars occur naturally in foods such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fruits<\/li>\n\n\n\n<li>Milk<\/li>\n\n\n\n<li>Vegetables<\/li>\n\n\n\n<li>Whole grains<\/li>\n\n\n\n<li>Pulses<\/li>\n<\/ul>\n\n\n\n<p>These foods also contain beneficial nutrients such as fibre, vitamins, minerals, antioxidants, and plant compounds.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-example\"><\/a>Example<\/h3>\n\n\n\n<p>An apple contains natural sugar, but it also contains fibre that slows digestion and helps prevent a rapid rise in blood sugar.<\/p>\n\n\n\n<p>Similarly, milk contains lactose (a natural sugar), but it also provides protein, calcium, and other nutrients.<\/p>\n\n\n\n<p>For most healthy individuals, naturally occurring sugars consumed through whole foods are generally not a major concern because they are accompanied by fibre and other beneficial nutrients. However, individuals with diabetes or certain metabolic conditions may still need to monitor total carbohydrate intake.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-added-sugars\"><\/a>Added Sugars<\/h3>\n\n\n\n<p>Added sugars are sugars that manufacturers, cooks, or consumers add to foods and beverages.<\/p>\n\n\n\n<p>Examples include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Table sugar<\/li>\n\n\n\n<li>Jaggery<\/li>\n\n\n\n<li>Honey<\/li>\n\n\n\n<li>Glucose syrup<\/li>\n\n\n\n<li>Corn syrup<\/li>\n\n\n\n<li>Date syrup<\/li>\n\n\n\n<li>Coconut sugar<\/li>\n\n\n\n<li>Maple syrup<\/li>\n\n\n\n<li>Rice syrup<\/li>\n\n\n\n<li>Palm sugar<\/li>\n<\/ul>\n\n\n\n<p>Unlike whole fruits and vegetables, these sweeteners primarily provide sweetness and calories. Although some, such as jaggery and honey, contain small amounts of minerals and antioxidants, these amounts are generally too small to provide significant health benefits.<\/p>\n\n\n\n<p>When consumed frequently and in large amounts, they can contribute to excessive calorie intake and metabolic health problems.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"571\" src=\"https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/HiddenSugarinIndianfood-2-1024x571.webp\" alt=\"Infographic comparing natural sugars in whole foods such as fruit, milk, whole grains and pulses, where fibre slows glucose release, with added sugars such as table sugar, jaggery, glucose syrup and date syrup, which give a rapid glucose spike\" class=\"wp-image-5458\" title=\"\" srcset=\"https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/HiddenSugarinIndianfood-2-1024x571.webp 1024w, https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/HiddenSugarinIndianfood-2-300x167.webp 300w, https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/HiddenSugarinIndianfood-2-768x429.webp 768w, https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/HiddenSugarinIndianfood-2.webp 1500w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><a id=\"post-5456-the-jaggery-honey-and-coconut-sugar-myth\"><\/a>Is Jaggery Better Than Sugar? The Jaggery, Honey and Coconut Sugar Myth<\/h2>\n\n\n\n<p>One of the most common nutrition myths in Indian households is that replacing sugar with jaggery automatically makes food healthy.<\/p>\n\n\n\n<p>Many people say:<\/p>\n\n\n\n<p>\u201cI don\u2019t use sugar. I use jaggery.\u201d<\/p>\n\n\n\n<p>Or:<\/p>\n\n\n\n<p>\u201cIt\u2019s made with honey, so it\u2019s healthy.\u201d<\/p>\n\n\n\n<p>Unfortunately, this is not how the body works.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-expert-insight\"><\/a>Expert Insight<\/h3>\n\n\n\n<p><strong>Minal Joshi-Marathe, Dietitian,CDE explains:<\/strong><\/p>\n\n\n\n<p>\u201cOne of the most common misconceptions I see is that people believe jaggery, honey, or coconut sugar are sugar-free alternatives. While they may contain small amounts of minerals, they still raise blood glucose levels and should be considered added sugars.\u201d<\/p>\n\n\n\n<p>Jaggery, honey, date syrup, coconut sugar, and palm sugar may be slightly less processed than refined sugar, but they still contribute to total sugar intake.<\/p>\n\n\n\n<p>A teaspoon of jaggery is still sugar.<\/p>\n\n\n\n<p>A teaspoon of honey is still sugar.<\/p>\n\n\n\n<p>A teaspoon of coconut sugar is still sugar.<\/p>\n\n\n\n<p>Although their composition differs from table sugar, the body still metabolizes them as sources of dietary sugar.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Is Jaggery Better Than Sugar? What the Numbers Say<\/h3>\n\n\n\n<p>The mineral argument for jaggery is real but tiny, and the quantities are what kill it.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Sweetener<\/th><th>What it adds beyond sweetness<\/th><th>How the body treats it<\/th><\/tr><\/thead><tbody><tr><td>White sugar (chini)<\/td><td>Essentially nothing \u2014 close to pure sucrose<\/td><td>Added sugar<\/td><\/tr><tr><td>Jaggery (gur)<\/td><td>Traces of iron, potassium and magnesium; still largely sucrose<\/td><td>Added sugar<\/td><\/tr><tr><td>Palm jaggery<\/td><td>Slightly higher mineral traces than cane jaggery<\/td><td>Added sugar<\/td><\/tr><tr><td>Brown sugar<\/td><td>White sugar with some molasses returned; trace minerals<\/td><td>Added sugar<\/td><\/tr><tr><td>Honey<\/td><td>Trace enzymes and antioxidants<\/td><td>Free sugar<\/td><\/tr><tr><td>Coconut sugar<\/td><td>Small amounts of inulin and minerals<\/td><td>Added sugar<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>The problem is dose. To take in a nutritionally meaningful amount of iron from jaggery you would have to eat far more sugar than any guideline allows \u2014 you would reach the harm long before the benefit. The same logic applies to the antioxidants in honey and the minerals in coconut sugar.<\/p>\n\n\n\n<p>None of this means jaggery is banned. It means jaggery should be counted in the same budget as sugar, in the same teaspoons, rather than treated as a free pass. Use it because you like the flavour or because a dish traditionally calls for it \u2014 not because it is thought to cancel the sugar out.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a id=\"post-5456-why-hidden-sugar-is-difficult-to-spot\"><\/a>Why Hidden Sugar in Food Is Difficult to Spot<\/h2>\n\n\n\n<p>If manufacturers simply wrote \u201csugar\u201d on every ingredient list, consumers would have a much easier time making decisions.<\/p>\n\n\n\n<p>Instead, sugar often appears under many different names.<\/p>\n\n\n\n<p>Some of these names sound scientific and do not immediately suggest sugar.<\/p>\n\n\n\n<p>As a result, consumers may unknowingly purchase products containing multiple forms of added sugar.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-hidden-sugar-names-you-should-know\"><\/a>Hidden Sugar Names You Should Know<\/h3>\n\n\n\n<p>The following ingredients are all forms of sugar or ingredients that contribute significantly to sugar intake:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\n<p>Common Sugar Names<\/p>\n<\/th><th>\n<p>Alternative Sugar Names<\/p>\n<\/th><\/tr><\/thead><tbody><tr><td>\n<p>Sucrose<\/p>\n<\/td><td>\n<p>Maltodextrin<\/p>\n<\/td><\/tr><tr><td>\n<p>Glucose<\/p>\n<\/td><td>\n<p>Corn Syrup<\/p>\n<\/td><\/tr><tr><td>\n<p>Fructose<\/p>\n<\/td><td>\n<p>High-Fructose Corn Syrup<\/p>\n<\/td><\/tr><tr><td>\n<p>Dextrose<\/p>\n<\/td><td>\n<p>Brown Rice Syrup<\/p>\n<\/td><\/tr><tr><td>\n<p>Maltose<\/p>\n<\/td><td>\n<p>Rice Syrup<\/p>\n<\/td><\/tr><tr><td>\n<p>Lactose<\/p>\n<\/td><td>\n<p>Invert Sugar<\/p>\n<\/td><\/tr><tr><td>\n<p>Galactose<\/p>\n<\/td><td>\n<p>Cane Syrup<\/p>\n<\/td><\/tr><tr><td>\n<p>Honey<\/p>\n<\/td><td>\n<p>Cane Juice Concentrate<\/p>\n<\/td><\/tr><tr><td>\n<p>Jaggery<\/p>\n<\/td><td>\n<p>Fruit Juice Concentrate<\/p>\n<\/td><\/tr><tr><td>\n<p>Coconut Sugar<\/p>\n<\/td><td>\n<p>Molasses<\/p>\n<\/td><\/tr><tr><td>\n<p>Palm Sugar<\/p>\n<\/td><td>\n<p>Date Syrup<\/p>\n<\/td><\/tr><tr><td>\n<p>Maple Syrup<\/p>\n<\/td><td>\n<p>Agave Syrup<\/p>\n<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-simple-rule\"><\/a>Simple Rule<\/h3>\n\n\n\n<p>If an ingredient ends in <strong>\u201c-ose\u201d<\/strong>, it is usually a type of sugar.<\/p>\n\n\n\n<p>Examples:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Glucose<\/li>\n\n\n\n<li>Fructose<\/li>\n\n\n\n<li>Sucrose<\/li>\n\n\n\n<li>Maltose<\/li>\n\n\n\n<li>Dextrose<\/li>\n<\/ul>\n\n\n\n<p>This simple trick can help you identify hidden sugars more easily when reading food labels, and it works even when the sugar figure on the panel looks low.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a id=\"post-5456-the-refined-starch-trap-most-people-miss\"><\/a>The Refined Starch Trap Most People Miss<\/h2>\n\n\n\n<p>Sugar is not the only ingredient capable of raising blood sugar quickly.<\/p>\n\n\n\n<p>Many people carefully avoid sugar while unknowingly consuming large amounts of refined starch.<\/p>\n\n\n\n<p>Examples include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Maida<\/li>\n\n\n\n<li>Tapioca starch<\/li>\n\n\n\n<li>Refined rice flour<\/li>\n\n\n\n<li>Corn starch<\/li>\n\n\n\n<li>Corn flour<\/li>\n<\/ul>\n\n\n\n<p>These ingredients may not appear under the sugar section of a label, but they are rapidly broken down into glucose during digestion.<\/p>\n\n\n\n<p>Many refined starches are rapidly digested and can cause substantial increases in blood glucose levels, sometimes comparable to those produced by foods containing added sugars<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-expert-insight-1\"><\/a>Expert Insight<\/h3>\n\n\n\n<p>\u201cMany consumers focus only on the sugar content listed on the package and ignore refined starches. However, ingredients such as maida and refined rice flour can contribute significantly to blood glucose spikes,\u201d says Minal Joshi-Marathe.<\/p>\n\n\n\n<p>This is why foods such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>White bread<\/li>\n\n\n\n<li>Instant noodles<\/li>\n\n\n\n<li>Bakery products<\/li>\n\n\n\n<li>Refined breakfast cereals<\/li>\n\n\n\n<li>Packaged snacks<\/li>\n<\/ul>\n\n\n\n<p>may not appear extremely sugary but can still contribute to poor metabolic health.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a id=\"post-5456-where-hidden-sugar-hides-in-indian-diets\"><\/a>Where Hidden Sugar in Food Hides in Indian Diets<\/h2>\n\n\n\n<p>Many sources of hidden sugar in food are consumed daily in Indian households.<\/p>\n\n\n\n<p>In fact, some of them are regularly marketed as healthy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-breakfast-foods\"><\/a>Breakfast Foods<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cornflakes<\/li>\n\n\n\n<li>Chocolate cereals<\/li>\n\n\n\n<li>Granola<\/li>\n\n\n\n<li>Muesli<\/li>\n\n\n\n<li>Instant flavoured oats<\/li>\n\n\n\n<li>Breakfast bars<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-dairy-products\"><\/a>Dairy Products<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Flavoured yoghurt<\/li>\n\n\n\n<li>Sweetened curd<\/li>\n\n\n\n<li>Flavoured milk<\/li>\n\n\n\n<li>Milkshakes<\/li>\n\n\n\n<li>Sweet lassi<\/li>\n\n\n\n<li>Shrikhand<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-packaged-foods\"><\/a>Packaged Foods<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Biscuits<\/li>\n\n\n\n<li>Cookies<\/li>\n\n\n\n<li>Bread<\/li>\n\n\n\n<li>Buns<\/li>\n\n\n\n<li>Pav<\/li>\n\n\n\n<li>Bakery products<\/li>\n\n\n\n<li>Chocolate spreads<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-sauces-and-condiments\"><\/a>Sauces and Condiments<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tomato ketchup<\/li>\n\n\n\n<li>Pasta sauce<\/li>\n\n\n\n<li>Pizza sauce<\/li>\n\n\n\n<li>Sweet chilli sauce<\/li>\n\n\n\n<li>Imli chutney<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-beverages\"><\/a>Beverages<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Packaged fruit juices<\/li>\n\n\n\n<li>Energy drinks<\/li>\n\n\n\n<li>Sports drinks<\/li>\n\n\n\n<li>Soft drinks<\/li>\n\n\n\n<li>Sweetened tea beverages<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-popular-health-drinks\"><\/a>Popular Health Drinks<\/h3>\n\n\n\n<p>Many parents are surprised to learn that several products marketed as nutrition drinks may contain substantial amounts of added sugars depending on the brand and formulation.<\/p>\n\n\n\n<p>This is why reading the ingredient list is often more useful than trusting the marketing message on the front of the package.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a id=\"post-5456-X4448e11ed718945e84c39c4bc326bd2ce63ef05\"><\/a>10 Common Indian Foods That May Contain Hidden Sugar<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\n<p>Food<\/p>\n<\/th><th>\n<p>Hidden Sugar Source<\/p>\n<\/th><\/tr><\/thead><tbody><tr><td>\n<p>Cornflakes<\/p>\n<\/td><td>\n<p>Added sugar + refined starch<\/p>\n<\/td><\/tr><tr><td>\n<p>Flavoured milk<\/p>\n<\/td><td>\n<p>Added sugar<\/p>\n<\/td><\/tr><tr><td>\n<p>Digestive biscuits<\/p>\n<\/td><td>\n<p>Sugar + refined flour<\/p>\n<\/td><\/tr><tr><td>\n<p>Ketchup<\/p>\n<\/td><td>\n<p>Sugar syrup<\/p>\n<\/td><\/tr><tr><td>\n<p>Flavoured yoghurt<\/p>\n<\/td><td>\n<p>Added sugar<\/p>\n<\/td><\/tr><tr><td>\n<p>Granola<\/p>\n<\/td><td>\n<p>Honey, syrups, sugar<\/p>\n<\/td><\/tr><tr><td>\n<p>Packaged fruit juice<\/p>\n<\/td><td>\n<p>Fruit juice concentrate<\/p>\n<\/td><\/tr><tr><td>\n<p>Chocolate spread<\/p>\n<\/td><td>\n<p>Added sugar<\/p>\n<\/td><\/tr><tr><td>\n<p>Health drinks<\/p>\n<\/td><td>\n<p>Sugar and flavouring agents<\/p>\n<\/td><\/tr><tr><td>\n<p>Bakery products<\/p>\n<\/td><td>\n<p>Sugar + refined starch<\/p>\n<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Many of these foods are consumed daily and are often perceived as healthy choices.<\/p>\n\n\n\n<p>The lesson is not that these foods must never be eaten. The lesson is to understand what they contain and consume them mindfully.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a id=\"post-5456-X72ea71d11c38621e0e8b470b4697aea381d5b13\"><\/a>India\u2019s Diabetes Crisis and the Role of Hidden Sugar in Food<\/h2>\n\n\n\n<p>India is home to one of the world\u2019s largest populations living with diabetes and prediabetes.<\/p>\n\n\n\n<p>Recent national estimates suggest that more than 100 million Indians are living with diabetes, with an even larger number affected by prediabetes. <a href=\"#ref6\" class=\"citation-ref\">[6]<\/a><\/p>\n\n\n\n<p>Several factors contribute to this trend:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sedentary lifestyles<\/li>\n\n\n\n<li>Reduced physical activity<\/li>\n\n\n\n<li>Increasing consumption of processed foods<\/li>\n\n\n\n<li>Excess calorie intake<\/li>\n\n\n\n<li>High consumption of refined carbohydrates<\/li>\n\n\n\n<li>Hidden sugars in packaged foods<\/li>\n<\/ul>\n\n\n\n<p>While sugar alone does not cause diabetes, regularly consuming foods that cause repeated blood sugar spikes can contribute to weight gain, insulin resistance, and metabolic dysfunction.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a id=\"post-5456-Xbc9cd53fbb0ab385c04d38135c1668fa6981a5a\"><\/a>What Happens Inside Your Body After a \u201cHealthy\u201d Breakfast?<\/h2>\n\n\n\n<p>Consider a breakfast that includes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A packet of flavoured oats<\/li>\n\n\n\n<li>A glass of flavoured milk<\/li>\n\n\n\n<li>Two digestive biscuits<\/li>\n<\/ul>\n\n\n\n<p>Many people consider this a healthy breakfast.<\/p>\n\n\n\n<p>Let\u2019s see what happens inside the body.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-step-1-rapid-digestion\"><\/a>Step 1: Rapid Digestion<\/h3>\n\n\n\n<p>The sugars and refined carbohydrates are digested quickly.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-step-2-blood-sugar-rises\"><\/a>Step 2: Blood Sugar Rises<\/h3>\n\n\n\n<p>Glucose enters the bloodstream rapidly.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-step-3-insulin-is-released\"><\/a>Step 3: Insulin Is Released<\/h3>\n\n\n\n<p>The pancreas releases insulin to help move glucose into cells.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-step-4-energy-crash\"><\/a>Step 4: Energy Crash<\/h3>\n\n\n\n<p>Blood sugar may fall quickly after the spike.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-step-5-hunger-returns\"><\/a>Step 5: Hunger Returns<\/h3>\n\n\n\n<p>You feel hungry again much sooner than expected.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-step-6-the-cycle-repeats\"><\/a>Step 6: The Cycle Repeats<\/h3>\n\n\n\n<p>You snack again.<\/p>\n\n\n\n<p>More glucose enters the bloodstream.<\/p>\n\n\n\n<p>More insulin is released.<\/p>\n\n\n\n<p>Over time, cells may become less responsive to insulin.<\/p>\n\n\n\n<p>This condition is known as insulin resistance. <a href=\"#ref11\" class=\"citation-ref\">[11]<\/a><\/p>\n\n\n\n<p>Insulin resistance is strongly associated with:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prediabetes<\/li>\n\n\n\n<li>Type 2 diabetes<\/li>\n\n\n\n<li>Fatty liver disease<\/li>\n\n\n\n<li>Obesity<\/li>\n\n\n\n<li>Heart disease<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Expert Insight<\/h3>\n\n\n\n<div>\n<div>\n<div>\n<div>\n<p>\u201cMany people think they have a slow metabolism when they feel hungry every few hours. In reality, highly processed breakfasts rich in sugar and refined carbohydrates often contribute to rapid blood sugar fluctuations and early hunger,\u201d says Minal Joshi-Marathe.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><a id=\"post-5456-X4fc51dd43709f31ee07583540d3978021690f29\"><\/a>Health Problems Associated With Excess Hidden Sugar in Food<\/h2>\n\n\n\n<p>Occasional consumption is unlikely to cause harm.<\/p>\n\n\n\n<p>The concern arises when high sugar intake becomes a daily habit.<\/p>\n\n\n\n<p>Research has linked excessive sugar consumption with:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prediabetes<\/li>\n\n\n\n<li>Type 2 diabetes<\/li>\n\n\n\n<li>Obesity<\/li>\n\n\n\n<li>Fatty liver disease<\/li>\n\n\n\n<li>Heart disease<\/li>\n\n\n\n<li>Metabolic syndrome<\/li>\n\n\n\n<li>Dental cavities<\/li>\n\n\n\n<li>Chronic inflammation<\/li>\n<\/ul>\n\n\n\n<p>Children are particularly vulnerable because dietary habits established early in life often continue into adulthood.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How Much Sugar Per Day Is Safe?<\/h2>\n\n\n\n<p>Knowing where the hidden sugar in food is only helps if you know what you are measuring it against. There is a clear international number, and a stricter Indian one.<\/p>\n\n\n\n<p>The World Health Organization recommends that free sugars stay below <strong>10% of total daily energy<\/strong>, and states that dropping below <strong>5%<\/strong> brings additional health benefits. The ICMR-NIN Dietary Guidelines for Indians take the tighter line, advising that added sugar stay under 5% of total energy intake. <a href=\"#ref3\" class=\"citation-ref\">[3]<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How Many Grams of Sugar Per Day Is That?<\/h3>\n\n\n\n<p>Percentages are hard to shop with, so here is the same guidance in grams and teaspoons. One level teaspoon of sugar is about 4 grams.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Daily energy intake<\/th><th>WHO upper limit (10%)<\/th><th>WHO ideal (5%)<\/th><\/tr><\/thead><tbody><tr><td>1,600 kcal (many women, older adults)<\/td><td>40 g \/ 10 tsp<\/td><td>20 g \/ 5 tsp<\/td><\/tr><tr><td>2,000 kcal (average adult)<\/td><td>50 g \/ 12 tsp<\/td><td>25 g \/ 6 tsp<\/td><\/tr><tr><td>2,400 kcal (active adult)<\/td><td>60 g \/ 15 tsp<\/td><td>30 g \/ 7 tsp<\/td><\/tr><tr><td>Children, 4 to 10 years<\/td><td>Lower again \u2014 scale to their smaller energy needs<\/td><td>Roughly 4 to 5 tsp<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Set against that budget, single items stop looking harmless. One 300 ml soft drink can carry most of an adult\u2019s ideal daily allowance on its own. A cup of sweetened flavoured yoghurt, a glass of flavoured milk and two biscuits can quietly finish it before lunch.<\/p>\n\n\n\n<p>These are population guidelines for generally healthy people. If you live with diabetes, prediabetes, fatty liver or another metabolic condition, your target is a clinical decision \u2014 set it with your doctor or dietitian, not from a table.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Total Sugar vs Added Sugar on the Label<\/h3>\n\n\n\n<p>This is the single most confusing line on an Indian nutrition panel. Most packs declare <strong>total sugars<\/strong>, which lumps together the sugar naturally present in the ingredients and the sugar the manufacturer put in.<\/p>\n\n\n\n<p>The difference between total sugar and added sugar is what the guideline above is actually about \u2014 the 5% and 10% limits apply to <strong>added and free sugars only<\/strong>, not to the lactose in plain milk or the fructose in a whole fruit.<\/p>\n\n\n\n<p>A practical workaround when only total sugar is declared: check the ingredient list. Plain curd and plain milk have no added sugar even though total sugars are not zero.<\/p>\n\n\n\n<p>A flavoured version of the same product with sugar, glucose syrup or fruit juice concentrate in the ingredients is carrying added sugar, and the gap between the two totals is roughly what was put in.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a id=\"post-5456-how-to-read-food-labels-like-a-detective\"><\/a>How to Read Food Labels for Sugar Like a Detective<\/h2>\n\n\n\n<p>Food labels can help you identify hidden sugar in food if you know what to look for. Label reading is the one skill that makes every other recommendation on this page usable.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-step-1-read-the-ingredient-list\"><\/a>Step 1: Read the Ingredient List<\/h3>\n\n\n\n<p>Look for ingredients such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sugar<\/li>\n\n\n\n<li>Dextrose<\/li>\n\n\n\n<li>Glucose syrup<\/li>\n\n\n\n<li>Maltodextrin<\/li>\n\n\n\n<li>Fruit juice concentrate<\/li>\n\n\n\n<li>Rice syrup<\/li>\n\n\n\n<li>Invert sugar<\/li>\n\n\n\n<li>Corn syrup<\/li>\n\n\n\n<li>Honey<\/li>\n\n\n\n<li>Jaggery<\/li>\n\n\n\n<li>Date syrup<\/li>\n<\/ul>\n\n\n\n<p>If multiple sugar ingredients appear in the ingredient list, the product may contain more sugar than you realize.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-step-2-check-total-sugar-content\"><\/a>Step 2: Check Total Sugar Content<\/h3>\n\n\n\n<p>Compare products and choose options with lower sugar content whenever possible.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-step-3-check-fibre-content\"><\/a>Step 3: Check Fibre Content<\/h3>\n\n\n\n<p>Higher fibre generally slows glucose absorption and improves satiety.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-step-4-check-protein-content\"><\/a>Step 4: Check Protein Content<\/h3>\n\n\n\n<p>Protein can help reduce rapid blood sugar spikes and keep you fuller for longer.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-dont-be-misled-by-marketing-claims\"><\/a>Don\u2019t Be Misled by Marketing Claims<\/h3>\n\n\n\n<p>Words such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Natural<\/li>\n\n\n\n<li>Healthy<\/li>\n\n\n\n<li>Multigrain<\/li>\n\n\n\n<li>Fat-Free<\/li>\n\n\n\n<li>Nutritious<\/li>\n\n\n\n<li>Satvik<\/li>\n\n\n\n<li>Vegan<\/li>\n<\/ul>\n\n\n\n<p>do not automatically mean low sugar.<\/p>\n\n\n\n<p>Many products marketed as healthy contain significant amounts of added sugar.<\/p>\n\n\n\n<p>Always trust the ingredient list and nutrition panel more than the advertising message on the front of the package.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a id=\"post-5456-easy-swaps-for-indian-families\"><\/a>Easy Swaps for Indian Families<\/h2>\n\n\n\n<p>Small changes often produce the biggest long-term benefits.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-instead-of-flavoured-yoghurt\"><\/a>Instead of Flavoured Yoghurt<\/h3>\n\n\n\n<p>Choose:<\/p>\n\n\n\n<p>\u2713 Plain curd with fresh fruit<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-instead-of-packaged-fruit-juice\"><\/a>Instead of Packaged Fruit Juice<\/h3>\n\n\n\n<p>Choose:<\/p>\n\n\n\n<p>\u2713 Whole fruit<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-instead-of-sugary-breakfast-cereals\"><\/a>Instead of Sugary Breakfast Cereals<\/h3>\n\n\n\n<p>Choose:<\/p>\n\n\n\n<p>\u2713 Homemade poha<\/p>\n\n\n\n<p>\u2713 Vegetable upma<\/p>\n\n\n\n<p>\u2713 Besan chilla<\/p>\n\n\n\n<p>\u2713 Moong chilla<\/p>\n\n\n\n<p>\u2713 Oats prepared at home without added sugar<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-instead-of-sweetened-health-drinks\"><\/a>Instead of Sweetened Health Drinks<\/h3>\n\n\n\n<p>Choose:<\/p>\n\n\n\n<p>\u2713 Plain milk<\/p>\n\n\n\n<p>\u2713 Buttermilk<\/p>\n\n\n\n<p>\u2713 Lemon water<\/p>\n\n\n\n<p>\u2713 Unsweetened beverages<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-better-snack-choices\"><\/a>Better Snack Choices<\/h3>\n\n\n\n<p>Choose:<\/p>\n\n\n\n<p>\u2713 Fruit<\/p>\n\n\n\n<p>\u2713 Roasted chana<\/p>\n\n\n\n<p>\u2713 Nuts<\/p>\n\n\n\n<p>\u2713 Makhana<\/p>\n\n\n\n<p>\u2713 Sprouts<\/p>\n\n\n\n<p>Instead of relying on packaged snacks.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"post-5456-practical-habits-that-actually-work\"><\/a>Practical Habits That Actually Work<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Read labels before purchasing packaged foods.<\/li>\n\n\n\n<li>Include protein with breakfast.<\/li>\n\n\n\n<li>Limit sugary beverages.<\/li>\n\n\n\n<li>Keep healthy snacks available at home.<\/li>\n\n\n\n<li>Cook more meals at home whenever possible.<\/li>\n\n\n\n<li>Avoid assuming jaggery or honey makes a food healthy.<\/li>\n\n\n\n<li>Teach children to identify sugary foods early.<\/li>\n<\/ul>\n\n\n\n<p>These small habits may seem simple, but they can significantly reduce daily sugar intake over time.<\/p>\n\n\n\n<div id=\"key-takeaways\" class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><a id=\"post-5456-key-takeaways\"><\/a>Key Takeaways<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hidden sugar in food is mostly in packaged products, not sweets \u2014 cereals, biscuits, sauces, flavoured dairy and beverages.<\/li>\n\n\n\n<li>Keep free sugars under 10% of daily energy, ideally under 5% \u2014 roughly 6 teaspoons a day on a 2,000 kcal diet. ICMR-NIN advises the stricter figure.<\/li>\n\n\n\n<li>Jaggery, honey, coconut sugar and date syrup are still added sugars. Less refined does not mean lower impact on blood glucose.<\/li>\n\n\n\n<li>Maida and refined rice flour raise blood sugar rapidly and never appear as sugar on the panel \u2014 the sugar figure alone will not catch them.<\/li>\n\n\n\n<li>Most Indian packs declare total sugars, not added sugars. Use the ingredient list to tell the two apart.<\/li>\n\n\n\n<li>Front-of-pack words like natural, multigrain, satvik and fat-free say nothing about sugar content.<\/li>\n\n\n\n<li>If you have diabetes, prediabetes or fatty liver, set your own limit with a doctor rather than from a general guideline.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><a id=\"post-5456-frequently-asked-questions\"><\/a>Frequently Asked Questions<\/h2>\n\n\n\n<figure class=\"wp-block-embed alignleft is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Read Food Labels: Spot Hidden Sugar in Packaged Food\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/fwlLgjyxU7A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1783161969608\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \">Is jaggery healthier than sugar?<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>Jaggery contains small amounts of minerals, but it still raises blood sugar levels and should be consumed in moderation.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1783161976098\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \">Is honey safe for people with diabetes?<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>Honey is still a form of sugar and can affect blood glucose levels. Individuals with diabetes should discuss appropriate intake with their healthcare provider.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1783161989452\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \">Is fruit sugar harmful?<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>Whole fruits contain fibre, vitamins, minerals, and antioxidants. For most people, whole fruits are a healthy part of a balanced diet.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1783161996137\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \">Are sugar-free products always healthy?<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>Not necessarily. Some sugar-free products contain refined starches, unhealthy fats, or <a href=\"https:\/\/higoodhealth.com\/india\/natural-vs-artificial-sweeteners\/\" data-type=\"link\" data-id=\"https:\/\/higoodhealth.com\/india\/natural-vs-artificial-sweeteners\/\">artificial sweeteners<\/a>. Always read the label.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1783162004900\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \">How much added sugar should adults consume?<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>The World Health Organization recommends limiting free sugar intake to less than 10% of daily energy intake and suggests additional health benefits below 5%.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1785296100001\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \">How do I read a food label for hidden sugar?<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>Start with the ingredient list rather than the nutrition panel. Ingredients are listed by weight, so anything sugar-like near the top matters. Look for sugar, glucose syrup, maltodextrin, invert sugar, fruit juice concentrate, jaggery and honey \u2014 and remember that anything ending in -ose is a sugar. Several sugar names in one list usually means more sugar than the product appears to contain.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1785296100002\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \">What is the difference between total sugar and added sugar?<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>Total sugar includes both the sugar naturally present in an ingredient and the sugar a manufacturer put in. Added sugar is only the latter. WHO and ICMR-NIN limits apply to added and free sugars, not to the lactose in plain milk or the fructose in whole fruit. Most Indian packs declare only total sugars, so the ingredient list is what tells the two apart.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1785296100003\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \">Is palm jaggery or brown sugar better than white sugar?<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>Only marginally, and not enough to matter. Palm jaggery and brown sugar carry slightly more trace minerals than refined white sugar, but the amounts are too small to be nutritionally useful at the quantities anyone actually eats. Count them in the same daily sugar budget as white sugar.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><a id=\"post-5456-conclusion\"><\/a>Conclusion<\/h4>\n\n\n\n<p>Hidden sugar in food has quietly become a regular part of modern diets.<\/p>\n\n\n\n<p>It hides in breakfast cereals, biscuits, flavoured dairy products, sauces, packaged drinks, and even foods marketed as healthy.<\/p>\n\n\n\n<p>The next time you pick up a packet labelled \u201chealthy,\u201d spend a few extra seconds reading the ingredients list.<\/p>\n\n\n\n<p>You may be surprised to discover that the biggest source of sugar in your family\u2019s diet is not dessert\u2014it\u2019s the foods you thought were helping you stay healthy.<\/p>\n\n\n\n<p>The goal is not to eliminate sugar completely. It is to become aware of where it hides and make informed choices.<\/p>\n\n\n\n<p>Small changes, repeated consistently, can have a powerful impact on long-term health.<\/p>\n\n\n\n<p><a id=\"post-5456-author-review\"><\/a> This article is intended for educational purposes only and should not replace personalized medical advice. Individuals with diabetes, prediabetes, or other medical conditions should consult a qualified healthcare professional regarding dietary changes.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><a id=\"post-5456-glossary\"><\/a>Glossary<\/h4>\n\n\n\n<p><strong>Added Sugar:<\/strong> Sugar added during processing, cooking, or packaging.<\/p>\n\n\n\n<p><strong>Natural Sugar:<\/strong> Sugar naturally present in foods such as fruits, vegetables, and milk.<\/p>\n\n\n\n<p><strong>Blood Glucose:<\/strong> The amount of sugar present in the bloodstream.<\/p>\n\n\n\n<p><strong>Insulin:<\/strong> A hormone that helps move glucose from the blood into body cells.<\/p>\n\n\n\n<p><strong>Insulin Resistance:<\/strong> A condition in which cells become less responsive to insulin.<\/p>\n\n\n\n<p><strong>Prediabetes:<\/strong> Blood sugar levels that are higher than normal but not yet high enough for a diabetes diagnosis.<\/p>\n\n\n\n<p><strong>Refined Starch:<\/strong> Highly processed carbohydrates such as maida and tapioca starch that rapidly convert into glucose.<\/p>\n\n\n\n<p><strong>Maltodextrin:<\/strong> A processed carbohydrate commonly used in packaged foods that can raise blood sugar levels quickly.<\/p>\n\n\n\n<p><strong>Fruit Juice Concentrate:<\/strong> Concentrated fruit juice often used as a sweetener in processed foods and beverages.<\/p>\n\n\n\n<p><strong>Hidden Sugar:<\/strong> Sugar present in foods under names consumers may not immediately recognize.<\/p>\n\n\n\n<p><strong>REFERENCES<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li id=\"ref1\"><strong>World Health Organization (WHO). Guideline: Sugars Intake for Adults and Children.<\/strong> <br><a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789241549028\" target=\"_new\" rel=\"noopener\">https:\/\/www.who.int\/publications\/i\/item\/9789241549028<\/a><\/li>\n\n\n\n<li><strong>Indian Council of Medical Research (ICMR). Dietary Guidelines for Indians.<\/strong> <br><a href=\"https:\/\/www.icmr.gov.in\" target=\"_new\" rel=\"noopener\">https:\/\/www.icmr.gov.in<\/a><\/li>\n\n\n\n<li id=\"ref3\"><strong>National Institute of Nutrition (NIN). Dietary Guidelines for Indians (Latest Edition).<\/strong> <br><a href=\"https:\/\/www.nin.res.in\/dietaryguidelinesindia2024.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.nin.res.in\/dietaryguidelinesindia2024.pdf<\/a><\/li>\n\n\n\n<li><strong>Ministry of Health and Family Welfare, Government of India \u2013 NPCDCS Programme.<\/strong> <br><a href=\"https:\/\/mohfw.gov.in\" target=\"_new\" rel=\"noopener\">https:\/\/mohfw.gov.in<\/a><\/li>\n\n\n\n<li id=\"ref5\"><strong>CBSE Advisory on Sugar Boards in Schools.<\/strong> <br><a href=\"https:\/\/www.cbse.gov.in\/cbsenew\/documents\/Sugar_Board_Guidelines.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.cbse.gov.in\/cbsenew\/documents\/Sugar_Board_Guidelines.pdf<\/a><\/li>\n\n\n\n<li id=\"ref6\"><strong>International Diabetes Federation (IDF) Diabetes Atlas.<\/strong> <br><a href=\"https:\/\/diabetesatlas.org\" target=\"_new\" rel=\"noopener\">https:\/\/diabetesatlas.org<\/a><\/li>\n\n\n\n<li><strong>World Health Organization \u2013 Healthy Diet Fact Sheet.<\/strong> <br><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\" target=\"_new\" rel=\"noopener\">https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet<\/a><\/li>\n\n\n\n<li><strong>Harvard T.H. Chan School of Public Health \u2013 The Nutrition Source: Added Sugar.<\/strong> <br><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/carbohydrates\/added-sugar-in-the-diet\" target=\"_new\" rel=\"noopener\">https:\/\/nutritionsource.hsph.harvard.edu\/carbohydrates\/added-sugar-in-the-diet<\/a><\/li>\n\n\n\n<li><strong>American Heart Association \u2013 Added Sugars.<\/strong> <br><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/sugar\/added-sugars\" target=\"_new\" rel=\"noopener\">https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/sugar\/added-sugars<\/a><\/li>\n\n\n\n<li><strong>Academy of Nutrition and Dietetics \u2013 Understanding Added Sugars.<\/strong> <br><a href=\"https:\/\/www.eatright.org\" target=\"_new\" rel=\"noopener\">https:\/\/www.eatright.org<\/a><\/li>\n\n\n\n<li id=\"ref11\"><strong>National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) \u2013 Insulin Resistance &amp; Prediabetes.<\/strong> <br><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/diabetes\/overview\/what-is-diabetes\/prediabetes-insulin-resistance\" target=\"_new\" rel=\"noopener\">https:\/\/www.niddk.nih.gov\/health-information\/diabetes\/overview\/what-is-diabetes\/prediabetes-insulin-resistance<\/a><\/li>\n<\/ol>\n\n\n\n<p><strong>Additional Reference for the CBSE Sugar Board Statistic<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>CBSE Circular: Installation of Sugar Boards in Schools to Create Awareness About Excess Sugar Consumption.<\/strong> <br><a href=\"https:\/\/www.cbse.gov.in\/cbsenew\/documents\/Circular_Sugar_Boards_Schools.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.cbse.gov.in\/cbsenew\/documents\/Circular_Sugar_Boards_Schools.pdf<\/a><\/li>\n\n\n\n<li><strong>National Institute of Nutrition (NIN) &amp; ICMR Reports on Sugar Consumption and Dietary Patterns in India.<\/strong> <br><a href=\"https:\/\/www.nin.res.in\" target=\"_new\" rel=\"noopener\">https:\/\/www.nin.res.in<\/a><\/li>\n<\/ol>\n\n\n\n<p><strong>Disclaimer<\/strong><\/p>\n\n\n\n<p>The content provided on higoodhealth.com is for general informational purposes only. While we strive to offer accurate and up-to-date content, much of the information is derived from publicly available sources and personal research. We do not make any warranties about the completeness, reliability, or accuracy of this information.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Imagine a child starting the day with what many Indian parents consider a healthy breakfast: It sounds nutritious, doesn\u2019t it? Yet this breakfast may contain several teaspoons of added or free sugars before the day has even begun. Many people think they consume very little sugar because they avoid sweets, stop adding sugar to tea, &#8230; <a title=\"The Sugar You Never See\" class=\"read-more\" href=\"https:\/\/higoodhealth.com\/india\/hidden-sugar-in-food\/\" aria-label=\"Read more about The Sugar You Never See\">Read more<\/a><\/p>\n","protected":false},"author":39,"featured_media":7205,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[3,8],"tags":[],"ppma_author":[90,92],"class_list":["post-5456","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-well-being","category-holistic-health-lifestyle-integration","author-minal02","author-vasundhara"],"uagb_featured_image_src":{"full":["https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/suger.png",1600,1600,false],"thumbnail":["https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/suger-150x150.png",150,150,true],"medium":["https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/suger-300x300.png",300,300,true],"medium_large":["https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/suger-768x768.png",768,768,true],"large":["https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/suger-1024x1024.png",1024,1024,true],"1536x1536":["https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/suger-1536x1536.png",1536,1536,true],"2048x2048":["https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/07\/suger.png",1600,1600,false]},"uagb_author_info":{"display_name":"Minal Joshi","author_link":"https:\/\/higoodhealth.com\/india\/author\/minal02\/"},"uagb_comment_info":0,"uagb_excerpt":"Imagine a child starting the day with what many Indian parents consider a healthy breakfast: It sounds nutritious, doesn\u2019t it? Yet this breakfast may contain several teaspoons of added or free sugars before the day has even begun. Many people think they consume very little sugar because they avoid sweets, stop adding sugar to tea,&hellip;","authors":[{"term_id":90,"user_id":39,"is_guest":0,"slug":"minal02","display_name":"Minal Joshi","avatar_url":"https:\/\/higoodhealth.com\/india\/wp-content\/litespeed\/avatar\/23494c9101089ad44ae88ce9d2f56aac.jpg?ver=1788225565","author_category":"1","exclude_author":"","first_name":"Minal","last_name":"Joshi","user_url":"","job_title":"Author","description":"B.Sc. in Biochemistry &amp; Chemistry, PG Diploma in Dietetics &amp; Hospital Food Service Applied Nutrition, Advanced Diploma in Clinical Research, and Advanced Diploma in Pharmacovigilance.\r\n\r\n<strong>Job Role:<\/strong> Author\r\n\r\n<strong>Professional Role: <\/strong>Dietitian and Certified Diabetes Educator (CDE)\r\n\r\n<strong>Bio: <\/strong>Minal Joshi-Marathe is an experienced Dietitian and Certified Diabetes Educator with over 15 years of expertise in clinical nutrition, pediatric oncology nutrition, diabetes education, and telehealth consulting. She is passionate about evidence-based healthcare and helping individuals achieve better health outcomes through personalized nutrition and lifestyle guidance."},{"term_id":92,"user_id":23,"is_guest":0,"slug":"vasundhara","display_name":"Dr. Vasundhara, MDS (Oral &amp; Maxillofacial Surgery), BDS","avatar_url":"https:\/\/higoodhealth.com\/india\/wp-content\/litespeed\/avatar\/23494c9101089ad44ae88ce9d2f56aac.jpg?ver=1788225565","author_category":"3","exclude_author":"","first_name":"Dr. Vasundhara,","last_name":"MDS","user_url":"","job_title":"Reviewer","description":"<strong>Oral &amp; Maxillofacial Surgeon<\/strong>\r\n\r\nJob Role: Reviewer<strong>\r\n<\/strong>\r\n\r\n<strong>Bio:\r\n<\/strong>Dr. Vasundhara is an Oral and Maxillofacial Surgeon with experience in dental surgery, trauma management, and craniofacial procedures. She has worked on complex oral surgical treatments including dental implants, mandibular fracture management, cyst surgeries, and other advanced dental procedures. She is also actively involved in clinical research and scientific publications related to oral and maxillofacial surgery.\r\n\r\n<strong>Special Skills:\r\n<\/strong>Oral surgery, dental implants, maxillofacial trauma management, surgical procedures, clinical research."}],"_links":{"self":[{"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/posts\/5456","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/users\/39"}],"replies":[{"embeddable":true,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/comments?post=5456"}],"version-history":[{"count":4,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/posts\/5456\/revisions"}],"predecessor-version":[{"id":7604,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/posts\/5456\/revisions\/7604"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/media\/7205"}],"wp:attachment":[{"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/media?parent=5456"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/categories?post=5456"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/tags?post=5456"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/ppma_author?post=5456"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}