Hidden sugars in popular everyday foods (checking the labels behind)

This is going to be fun. We shall check the labels of popular everyday snacks & food brands in India. Now, believe us when we say we soooo wanted to name these companies. But unfortunately for legal reasons, something about our lawyers screaming we’ll get sued or whatnot, it is with great reluctance we report that we cannot name these companies. We get it, where’s the fun in that? Well, the fun might have decreased a little but it’s not all gone. We’ll still come to know just how much sugar is hidden in these. And if someone matches these labels to the behind of the snacks & beverages they consume, we didn’t force them to do it. In fact, we didn’t suggest anything of the sort. We are only checking how much high sugary foods we consume and have thought to share the same with the world. No malice here. Enough chit-chat, we proceed to the meat of the topic.

Just one last teeny tiny (maybe not so teeny tiny after all) thing before we begin.

The WHO (World Health Organization) recommends 6 to 8 teaspoons of sugar consumption per day. 

6 to 8 teaspoons of sugar = 24 to 32 grams of sugar = 96 to 128 calories per day

The IMA (Indian Medical Association) says that the average Indian consumes around 16 to 20 teaspoons of sugar every day. 

16 to 20 teaspoons of sugar = 64 to 80 grams of sugar = 256 to 320 calories per day

Hang on to the above in mind as you go through what’s below. Also, most if not all of the foods mentioned below are what we are guilty of consuming on the daily too. These are the really popular, your most favourite snacks & beverages. When we talk about cutting them out, trust us when we say we are as disappointed, find it as difficult and are as sad as you.

Abhi chalo, let’s begin for sure. By the way, some of these are supposed to be healthy options, like really healthy & easy on our bodies but oh brother. 

This is so much fun. Blogs like this write themselves as the images do all the explaining and we don’t have to talk nonsense as much. Fun, as we said. 

This slideshow contains biscuits, juices, soft drinks, jams, tomato sauces, cereals, spreads, and so many other packaged snacks. You name it, we got it. It is a mixture of all. Just that we’ll not actually name the items.

Sugar labels by Team Sweetify

Conclusion

There is one thing you should note - the tricky part with drinks compared to snacks is that you easily drink the whole drink and consume more sugar while in snacking, due to chewing and your stomach filling, you consume comparatively less.

The thing is these seem small but add up. 2 to 3 snackings like this a day and you will already be above the healthy amount of sugars you should take. Plus, we haven’t even discussed the sugar already present in our meals, in our teas & coffees, in our breads, and so much more. All these small-small ittu sa amounts accumulate. Boond boond se he sagar banta hai. And then issues related to sugar start. So you can understand why we are saying what we are. We are not against sugar foods, we are just against the annoying amounts of them we consume which is insane for our health. Ultra processed sugar foods do the body harm and with healthier alternatives available, we should be making better choices.

FAQs

1. What are some healthier alternatives to sugary snacks and drinks?
   The first thing to do is look behind and check the labels of the products. This can help identify harmful ingredients.
   As for the healthier alternatives, avoiding ultra-processed foods with too many added sugars is a good start. After which, whole and nutrient-dense foods should be consumed which satiate and fulfil.
2. How much sugar is too much sugar?
   A healthy limit to maintain per day is 35 grams of sugar consumption. Your daily sugar intake should especially not be more than 10% of your total calorie intake. Best to get your sugars naturally from fruits and vegetables. Avoid added sugars.
   
3. What are some different names for sugar on food labels?
   Maltodextrin, Maltitol, HFCS, and things ending in -ose like fructose, lactose and more; these are just some of the names and unfortunately, such is the case that you have to be careful of choosing your products.
   
4. I have a sweet tooth. How can I still enjoy treats without overloading on sugar?
   The first thing to do is eat whole foods and get more of sugar from nutrient-rich foods that satiate and fill you like fruits and vegetables. Second thing to do is shift to alternative sweeteners that are less harmful than sugar. Best is to slowly cut down on sugar and gradually move away from it.
5. How can I cut back on hidden sugars?
   The first step is to check the labels. Google or check Reddit for things substituting for sugar. The calorie and macronutrient breakdown will let you know how much sugar is present in the product. Consume if it is less otherwise avoid. A lot of products deceive by not adding sugar themselves but having it pre-added by the manufacturer, in this case, it will show as no added sugar so we have to bear the risk for it. The best is to avoid ultra-processed foods and gradually move away to whole foods.