How to identify hidden sugars in packaged Indian products?

Question

Learn how to spot hidden sugars in packaged Indian foods. We list the different names for sugar so you can identify these common sugar traps on labels.

Answer 1

To identify hidden sugars in packaged Indian products, carefully examine the ingredient list for words ending in '-ose' (like sucrose, glucose, fructose), syrups (corn syrup, malt syrup), and other sweeteners like honey, jaggery, or fruit juice concentrates. Pay attention to the 'Added Sugars' value on the nutrition label.

Detailed Explanation:

Identifying hidden sugars in packaged Indian products requires a keen eye and understanding of ingredient labels. Here's a step-by-step guide:

1. Read the Ingredient List Carefully: The ingredient list is ordered by weight, meaning the ingredients listed first are present in the largest quantities. Look for ingredients that are essentially sugar under different names. Common culprits include:

   • Words ending in '-ose': Sucrose, glucose, fructose, dextrose, maltose, lactose.

   • Syrups: Corn syrup, high fructose corn syrup, malt syrup, rice syrup.

   • Other Sweeteners: Honey, jaggery (gur), brown sugar, cane sugar, date sugar, molasses, fruit juice concentrates (apple juice concentrate, grape juice concentrate), invert sugar, treacle.

2. Check the Nutrition Facts Label: Look for the 'Total Sugars' and, more importantly, the 'Added Sugars' value. 'Total Sugars' includes naturally occurring sugars (like those in fruits), while 'Added Sugars' refers to sugars added during processing. Aim for products with lower 'Added Sugars.'

3. Be Aware of Serving Sizes: The nutrition information is based on a specific serving size. If you consume more than one serving, you'll need to multiply the sugar content accordingly.

4. Consider the Context: Some Indian sweets and snacks are inherently high in sugar. Focus on making informed choices and moderating your consumption.

5. Look for Unsweetened Alternatives: When possible, choose unsweetened versions of products like yogurt, sauces, and beverages. You can then add your own sweeteners in controlled amounts.

Pro Tip:

Don't be fooled by 'natural' sweeteners like honey or jaggery. While they may offer some trace nutrients, they are still forms of sugar and should be consumed in moderation. They will still contribute to the 'Added Sugars' value.