Can Healthy Foods Have ‘Hidden Sugars’? Expert Explains

There are certain foods which are promoted as ‘healthy’ alternatives to your everyday cravings – be it protein bars or sugar free biscuits. However, these so-called healthy foods may not always be as harmless as you think. They may have some sort of ‘hidden’ sugar ingredient in them – in a different name or different form. Read to know more about it.

To understand this better, we reached out to Dr Geetika Chopra, Celebrity Holistic Nutritionist, New Delhi.   

Do Healthy Foods Have Hidden Sugar in Them?

Dr Chopra reveals that even foods, which are marketed as ‘healthy’ can contain hidden sugars in them. “Many packaged products such as granola, protein bars, flavoured yoghurt, fruit juices, breakfast cereals, and diet snacks often contain added sugars under different names,” adds the expert.

The expert continues, “Common hidden sugar names include high fructose corn syrup, maltose, dextrose, sucrose, cane syrup, and fruit concentrates. These sugars can silently increase calorie intake, spike blood sugar levels, and contribute to weight gain and insulin resistance. Even ‘natural’ sugars such as honey or jaggery, when added in excess, can have similar metabolic effects.”

Tips to Check Hidden Sugar in Healthy Foods

Dr Chopra shares some tips which can help you recognise hidden sugar in seemingly healthy food items:

• Always read ingredient labels.
• Choose whole, unprocessed foods.
• Prefer whole fruits over juices.
• Be mindful of ‘no added sugar’ claims.

“Simple dietary choices — such as adding ginger, oats, and beetroots, and being aware of hidden sugars — can significantly impact inflammation, heart health, and overall metabolic balance,” concludes Dr Chopra.

According to the Centers for Disease Control and Prevention (CDC), there are a lot of different sugary ingredients that are used in healthy foods, which one needs to look out for, such as:

• Sugars (cane sugar, confectioner's sugar, turbinado sugar)
• Syrups (like corn syrup, high-fructose corn syrup, rice syrup)
• Molasses
• Caramel
• Juice
• Honey or agave

The CDC lists some foods which may have hidden added sugars in them:

Condiments and sauces (such as ketchup, jarred pasta sauce, barbecue sauce, and salad dressings).

• Protein bars or yoghurt.
• Milk and coffee creamers.
• Granola, instant oatmeal, and breakfast cereals.
• Canned fruit, fruit preserves, or jams.
• Nut butters such as peanut, almond, or cashew butter.
• Drinks such as regular soda and soft drinks.

ALSO READ- Craving Sugar After Meals? Doctor Explains the Reason Behind This

Conclusion

Many packaged food items such as granola, protein bars, flavoured yoghurt, fruit juices, breakfast cereals, and diet snacks often contain added sugars under different names. There are certain ways to recognise hidden sugar in seemingly healthy food items such as by reading ingredient labels, and choosing whole, unprocessed foods.