apollo
Online Doctor Consultation & Medicines
  • Login

Diabetes Management

Avoid or Limit These Common Foods with Hidden Sugar

5 min read

By Apollo 24/7, Published on - 07 January 2021, Updated on - 15 October 2023

Foods with hidden sugar in themWhy is high sugar harmful to health?Conclusion

  • Share this article

  • 2

  • 77 likes

Carbonated beverages such as colas contain a high amount of sugar in them.
It is common knowledge that confectionary foods such as cakes, ice creams and candy are packed with carbohydrate and sugar, and are unhealthy for regular consumption. Sugar is also added to most processed foods to enhance their flavour and to increase shelf life. Added sugar is usually present in the form of glucose, corn syrup, dextrose, glucose syrup, lactose, fructose, honey, maple syrup, maltose, molasses and sucrose.
It is always advisable to know your food before you eat and find out healthier alternatives. However, many of us are unaware that several snacks, sauces and beverages that are not really sweet may be secretly packed with loads of sugar. It is important to be aware of such foods, the frequent consumption of which might lead to unhealthy outcomes.

Foods with hidden sugar in them

There are several foods we consume regularly that contain a surprisingly high amount of hidden sugar in them. Some of these include:

  1. Carbonated beverages

Carbonated beverages such as colas, sports drinks, sodas and other soft drinks contain a high amount of sugar in them which can spike the blood sugar levels of the body very quickly. They not only increase the glucose content in the body but also result in bloating and heartburn. Most popular carbonated beverages often have a ‘diet’ version with low sugar, but it is important to note that such beverages often have artificial sweeteners added instead.

  1. Fruit juice

Fruits are considered extremely healthy and they offer several nutritional benefits. Fruit juice, on the other hand, does retain some of the health benefits of the whole fruits they are made from, but also lose other nutritional aspects. In particular, fruit juice lacks heart-healthy fibre which is abundantly present in the whole fruits. Thus, it is advisable to choose moderate portions of whole fruits rather than their juice.

  1. Breakfast cereal

Breakfast cereals such as cornflakes and muesli are often mistaken to be health foods to start the day with. However, many of these cereals have added flavours and high sugar content in them. People must read through the ingredients of the cereal packs before buying, to avoid causing blood sugar spikes after consumption. Healthier breakfast cereal options include wholewheat cereal biscuits and porridge oats.

  1. Sauces and ketchup

Sauces, salad dressings, and ketchup are often used to complement meals and sandwiches. However, a little known fact is that such foods contain significant amounts of sugar in addition to the other healthy ingredients that they are usually known to consist of (e.g., tomatoes, chillies, etc). The extra calories in these foods can contribute to weight gain and also wreak havoc on blood sugar levels. It is important to check the nutrition label on these products before buying them.

  1. Yoghurt/Curds

While yoghurt/curds are healthy foods especially on account of the gut-friendly bacteria they contain, studies have shown that flavoured varieties usually contain high amounts of sugar and other flavour enhancers. This contributes to their high calorific value. It is better to choose plain low-fat yoghurt and add freshly cut fruits to enhance their flavour.

  1. Bread

The bread that people eat daily may not taste sweet but is filled with sugar. 100 gms of white bread contains around 5 grams of sugar. Also, processed brown bread which is claimed to be healthier can sometimes contain the same amount of sugar as found in white bread. A much healthier alternative is whole wheat bread which retains the fiber from the grain.

  1. Protein powder and bars

Protein powders available in the market are mixed with added sugar to make them taste better. Many people start their day with a granola bar (protein bar) but they are unaware of the fact that it is high in calories and added sugar. When granola is mixed with honey, sweet syrups, nuts, chocolate, dried fruits and other added sweeteners, its sugar content skyrockets. While choosing a protein powder or bar, people must read the label to avoid those with high sugar in them.

  1. Alcoholic drinks

There are certain alcoholic drinks which have high caloric content. Alcohol contains 7 kilocalories per gram whereas the caloric content of carbohydrates is 4 kilocalories per gram. A standard glass of wine (175ml) contains around 126 kilocalories which are equivalent to the number of calories found in a piece of chocolate. Regular alcohol consumption can be counter-productive for people trying to lose weight.

Why is high sugar harmful to health?

Excess sugar consumption has been associated with many health issues.
  • A study published in the journal JAMA Internal Medicine stated that people who consume a high-sugar diet are at an increased risk of dying from heart disease. In this study, the scientists analysed the subjects for 15 years and found that people who got 17% to 21% calories from added sugar in their diet had a 38% increased risk of dying from heart diseases compared to people who consumed 8% calories as added sugar.
  • Another study conducted at the Johns Hopkins Bloomberg School of Public Health and University School of Medicine concluded that people who consume high levels of sugary carbonated beverages are at increased risk of developing coronary artery disease despite having no medical history of cardiovascular disease, cancer or diabetes.
  • Studies reveal excessive sugar consumption can lead to obesity and metabolic syndrome, type 2 diabetes, hypertension, high cholesterol, non-alcoholic fatty liver and dental problems (cavities and plaque deposition).

Conclusion

 Sweet potatoes, whole fruits, puddings made from chia seeds, fresh coconut water and whole wheat cookies can be some of your options. It is important to check the nutrition label on packed or processed food items to be aware of the number of calories and added sugars they contain.
You can also check out Apollo's Diabetes Self-Management Tool to gain insights for managing your condition better. 

Services

References+7

Diabetes Management

Comments+2

Consult Top Diabetologists

View All
doctor

Dr. Preeti Kathail

17 Years•General Physician/ Internal Medicine
Apollo Clinic Bellandur, Bangalore
Fees ₹ 700
doctor

Dr. Vivek D

4 Years•General Physician
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Fees ₹ 400
doctor

Dr. Arabinda Bera

20 Years•General Physician/ Internal Medicine
MCR SUPER SPECIALITY POLY CLINIC & PATHOLOGY, Kolkata
Fees ₹ 850
doctor

Dr. Ankitha

6 Years•Internal Medicine Specialist/Diabetology
Apollo Medical Center, Marathahalli, Bengaluru
Fees ₹ 550

Leave Comment

Name

Email Id

Comment

Services

Recommended for you

Article Entity

Diabetes Management

PPBS Test: What Is It, When to Take and PPBS Normal Range

The PPBS test measures blood sugar levels after a meal, aiding in diabetes diagnosis and management. Proper preparation, understanding normal ranges, and adopting lifestyle changes like a balanced diet, regular exercise, and appropriate medication can help maintain stable blood sugar levels and prevent complications. Consult healthcare providers for personalised plans.

Article Entity

Diabetes Management

Can Acupuncture Help With Diabetes Management?

Can acupuncture help manage diabetes? Some studies suggest it can by regulating blood sugar levels, improving insulin sensitivity, alleviating neuropathic pain, and complementing traditional treatments. Remember, the best approach to managing diabetes combines lifestyle changes with traditional and possibly complementary treatments. For comprehensive support, consider enrolling in the Apollo Super 6 programme.

Article Entity

Diabetes Management

Can People with Diabetes Consume Low Calorie Sweeteners?

Common low-calorie sweeteners approved by the FDA include aspartame, acesulfame potassium, saccharin, sucralose, stevia, advantame, and neotame. Though artificial sweeteners are considered safe, long-term or excessive use may have side effects such as altered taste buds, increased cravings for sweets, and a potential association with weight gain, metabolic syndrome, and type 2 diabetes. Consulting with a dietician can help in managing blood sugar levels effectively.

Subscribe

Sign up for our free Health Library Daily Newsletter

Get doctor-approved health tips, news, and more.

Email

Visual Stories

story-img

8 Fruits That are Incredibly Healthy for Diabetes

Tap to continue exploring

  • Share this article

  • 2

  • 77 likes

Recommended for you

Article Entity

Diabetes Management

PPBS Test: What Is It, When to Take and PPBS Normal Range

The PPBS test measures blood sugar levels after a meal, aiding in diabetes diagnosis and management. Proper preparation, understanding normal ranges, and adopting lifestyle changes like a balanced diet, regular exercise, and appropriate medication can help maintain stable blood sugar levels and prevent complications. Consult healthcare providers for personalised plans.

Article Entity

Diabetes Management

Can Acupuncture Help With Diabetes Management?

Can acupuncture help manage diabetes? Some studies suggest it can by regulating blood sugar levels, improving insulin sensitivity, alleviating neuropathic pain, and complementing traditional treatments. Remember, the best approach to managing diabetes combines lifestyle changes with traditional and possibly complementary treatments. For comprehensive support, consider enrolling in the Apollo Super 6 programme.

Article Entity

Diabetes Management

Can People with Diabetes Consume Low Calorie Sweeteners?

Common low-calorie sweeteners approved by the FDA include aspartame, acesulfame potassium, saccharin, sucralose, stevia, advantame, and neotame. Though artificial sweeteners are considered safe, long-term or excessive use may have side effects such as altered taste buds, increased cravings for sweets, and a potential association with weight gain, metabolic syndrome, and type 2 diabetes. Consulting with a dietician can help in managing blood sugar levels effectively.