Added sugar can appear in foods that do not taste like sweets. Learning to read labels is therefore more useful than relying on words such as natural, low fat or healthy. Research on dietary patterns and glucose control has linked diets high in sweets and less healthy processed foods with poorer glucose control. One product does not determine health, but repeated daily choices can have a meaningful effect.
Begin with the ingredient list. Ingredients are usually shown in order of quantity. Sugar may appear as sucrose, glucose, dextrose, fructose, maltose, corn syrup, invert syrup, fruit concentrate, honey or jaggery.
A product may use several types of sugar. Each appears lower on the list, even though the combined amount may still be substantial.
Next, check the serving size. A drink bottle may contain two servings even though most people consume the entire bottle. The sugar figure may look small until it is multiplied by the number of servings.
Compare similar products using the same quantity, such as per 100 grams or per 100 millilitres. This gives a fairer comparison than using different manufacturer serving sizes.
Breakfast cereals, flavoured yoghurt, granola, nutrition bars, sauces, ketchup, packaged soup, biscuits and “energy” drinks can contain added sugar.
Fruit juice requires attention even when no sugar has been added. It can provide a concentrated amount of naturally occurring sugar and may be less filling than whole fruit.
Claims on the front of the packet can be misleading when read alone. “No refined sugar” may still mean the product contains honey, jaggery, dates or another sweetener. “Multigrain” does not automatically mean low sugar or high fibre.
Reducing sugary drinks is often a useful first step. Sweetened tea, coffee, soft drinks, energy drinks and packaged juice can add sugar without replacing a full meal.
Do not replace sugar with unlimited amounts of high-fat or highly processed food. A balanced eating pattern still matters.
For families, create a simple rule before shopping. Compare two or three options, read the serving information and choose products that fit regular use rather than occasional marketing claims.
People with diabetes should consider the complete carbohydrate amount, not only added sugar. A sugar-free biscuit may still contain refined flour and other carbohydrates.
Madhavbaug provides further guidance on understanding daily sugar intake. Readers can learn about its wider healthcare approach from the Madhavbaug homepage.
Food labels support better decisions, but individual medical and dietary needs should be discussed with a qualified professional.
