Hidden Sugars in Everyday Foods: What You Should Know

Managing diabetes isn’t just about avoiding visible sugar. Many packaged foods and “healthy” snacks contain hidden sugars that raise blood glucose just as quickly as sugar itself.

1. The Hidden Trap in “No Sugar” Foods

Labels such as “No Sugar” or “Diet” can be misleading. Hidden sugars often appear under names like maltodextrin, glucose syrup, dextrose, invert sugar, or fruit juice concentrate.

Although the names differ, the body processes all of them as sugar.

“Low fat” or “diet” foods may also add more starch or sugar for taste, which still leads to blood sugar spikes.

2. Low Sugar Does Not Mean Low Glycemic Index

Even if sugar content looks low, refined starches such as maida, white rice flour, tapioca starch, or corn starch break down rapidly into glucose.

Snacks like biscuits, khakhras, or crackers are often considered healthier because they are baked, but if made from refined flours, they can still raise blood sugar quickly.

Tip: Check the first three ingredients on the label. If they are refined grains, the product is still a high-sugar food in disguise.

3. Identifying Hidden Sugars Without a Label

Since most Indian food packs don’t display Glycemic Index (GI), use simple clues:

Whole grains, dals, nuts, seeds, or vegetables → slower sugar release (lower GI).
Maida, rice flour, potato starch, or sago → faster sugar release (higher GI).
Texture: Puffed or very light snacks digest quickly and cause sudden sugar spikes.

4. Making Smarter Choices

Don’t rely on marketing claims — always read the ingredients.
Choose whole, less-processed foods.
Prefer traditional snacks made from millets, dals, or nuts.

What We Do at Dhee Hospitals

At Dhee Hospitals, our endocrinology and diabetes team focuses on:

Nutrition education: teaching patients to read labels and identify hidden sugars.
Personalized dietary advice: creating practical meal plans without unnecessary restrictions.
Supportive follow-up: monitoring progress and making gradual, sustainable changes.

FAQs

1. Why do companies use hidden sugars instead of just sugar?

They improve texture, taste, and shelf life. Using different names also makes products look healthier.

2. Do fruit juices or smoothies contain hidden sugars?

Yes. Even without added sugar, fruit juices concentrate natural sugars and lack fiber, leading to quick sugar spikes.

3. Are “brown bread” and “multigrain biscuits” safe?

Not always. Many contain mostly refined flour with only a small amount of whole grain. Always check the first few ingredients.

4. Can switching to jaggery or honey help instead of sugar?

No. Jaggery, honey, and “natural sugars” still raise blood glucose in a similar way to white sugar.

5. How do I know if a snack is safe without a label?

Look at ingredients and processing. Less processed, grainy, fibrous foods (like roasted chana, peanuts, or millet snacks) are usually safer than puffed or polished ones.