Hidden Sugars in Indian Packaged Foods
- By Defeat Diabeteas
- At
INTRODUCTION
Managing diabetes isn’t just about cutting down sugar it’s about understanding what’s really inside your food.
In today’s fast-paced world, we often pick packaged foods without realizing they can spike blood sugar faster than we expect.
If you live in India, where even “healthy” products are often loaded with hidden sugars, refined carbs, and sodium, learning to read food labels is not a choice it’s a superpower for diabetics.
Also read: Diabetes in India – The Silent Epidemic You Can Control
1. Check the Serving Size First
Before you even look at calories or sugar, always check the serving size.
Food brands often list nutrition for just one serving, while the packet may contain two or more.
For example, a 200ml soft drink bottle may list “per 100ml” meaning if you drink the whole thing, you’re actually consuming double the sugar and calories.
Tip: Multiply the nutrition values by the total servings you consume.
2. Spot the Hidden Sugars in Indian Packaged Foods
Many Indian brands hide sugar behind fancy names like:
Sucrose, glucose, maltose, dextrose Jaggery (gur) or cane juice Corn syrup, honey, fruit concentrate Maltodextrin
Even “no added sugar” products may contain artificial sweeteners or refined carbs that still affect your blood sugar.
Learn more: Are Artificial Sweeteners Safe for Diabetics?
Tip: Always look for “Total Carbohydrates” not just sugar since carbs are also broken down into glucose.
3. Understand Total Carbohydrates vs. Fiber
When reading the “Nutrition Facts” section:
Total Carbohydrates = Sugars + Starches + Fiber
Dietary Fiber slows down glucose absorption
Sugars and Refined starches raise blood sugar quickly
Choose foods that have:
- More fiber (3g or above per serving)
- Less added sugar (below 5g per serving)
- A diet rich in fiber can help manage blood sugar and even support natural diabetes reversal.
Read more: Reverse Type 2 Diabetes Naturally
4. Don’t Ignore Sodium and Fat Content
People with diabetes are at higher risk of heart disease, so keeping an eye on sodium and bad fats is essential.
Avoid foods with:
- Trans fats or hydrogenated oils
- Palm oil as the main ingredient
- Sodium above 300mg per serving
Look for heart-healthy options like olive oil, flaxseed oil, or sunflower oil.
5. Be Careful With “Sugar-Free” and “Low-Fat” Labels
Many “sugar-free” biscuits, beverages, and yogurts in India are loaded with refined carbs or artificial sweeteners that may cause cravings and affect insulin sensitivity.
Also, “low-fat” doesn’t always mean “healthy.” These products often compensate with extra sugar or starch for taste.
Learn the truth: Are Artificial Sweeteners Safe for Diabetics?
6. Check the Ingredients List Not Just the Nutrition Table
The ingredients list tells you what’s really inside.
They’re listed in descending order by weight, meaning the first few are the most used.
If the first three ingredients include sugar, refined flour (maida), or oil, it’s not a diabetic-friendly product no matter what the marketing says.
Instead, look for natural ingredients like:
- Whole grains (oats, millets, brown rice)
- Seeds (chia, flax, sunflower)
- Natural fibers
7. Watch Out for Emotional Triggers While Shopping
Many people buy “comfort foods” when they feel stressed or tired a common emotional response for diabetics.
But remember, emotional eating can sabotage your blood sugar goals.
Read this: The Emotional Effects of Diabetes and How to Cope Better
Try mindful eating pause before buying or eating, and ask yourself:
“Will this food help me control my diabetes or make it worse?”
8. Choose Locally Made, Less Processed Foods
Indian kitchens have powerful natural ingredients millets, pulses, lentils, vegetables, and spices that can help regulate blood sugar naturally.
Instead of packaged snacks, opt for:
- Homemade poha or upma made with millets
- Sprouted moong chaat
- Buttermilk with methi seeds
These are healthier and closer to what your body truly needs.
Key Takeaways
- Always read the serving size carefully
- Spot hidden sugars in ingredient lists
- Prefer high-fiber, low-carb foods
- Avoid trans fats and excess sodium
- Don’t trust “sugar-free” marketing blindly
- Rely on home-cooked and whole foods whenever possible
Conclusion
Understanding food labels isn’t just a diet skill it’s an act of self-care and empowerment.
Every time you check a label, you’re taking a step closer to defeating diabetes naturally.
Small daily changes in awareness can lead to big improvements in your blood sugar control, your energy, and your overall health.
Frequently Asked Questions
Start with the serving size it tells you how much the nutrition facts apply to. Many people eat more than the listed serving, which means they consume more calories, sugar, and fat than they realize.
Hidden sugars appear under many names like maltose, dextrose, corn syrup, fructose, jaggery, or honey. Even foods that don’t taste sweet like sauces, bread, or cereals can have added sugars.
When reading food labels, focus on total carbohydrates, added sugars, fiber content, and serving size. These directly affect your blood sugar levels. Choose foods that are high in fiber and low in added sugar for better diabetes management.
Yes, but choose wisely. Read the labels carefully and pick low-sugar, high-fiber, and low-fat options. Avoid items that list sugar, glucose syrup, or refined flour among the top ingredients.
Absolutely. Stress or emotions can lead to impulsive eating. Learn how emotions affect your blood sugar in this article Emotional Effects of Diabetes
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