Why 'Added Sugar' Is a Big Deal
Not all sugars are created equal. The natural sugar in a whole apple comes with fibre, which slows down digestion and provides a steady release of energy. Added sugars, however, are sugars and syrups put in foods during processing or preparation. Think
of the sucrose or high-fructose corn syrup in sodas, fruit drinks, and even some yogurts. Our bodies don't need any carbohydrates from added sugar. When consumed in excess, especially in liquid form, they cause a rapid spike in blood glucose, leading to inflammation, weight gain, and an increased risk of chronic conditions like type 2 diabetes and heart disease. Health authorities recommend a strict limit: for most women, no more than 6 teaspoons (about 25 grams) of added sugar per day, and for most men, no more than 9 teaspoons (about 36 grams). A single 12-ounce can of soda can contain nearly 10 teaspoons, exceeding the daily limit in one go.
The Usual Suspects: Deceptively Sugary Drinks
The front of a package is an advertisement; the back is where the truth lies. Many drinks with a 'health halo' are significant sources of added sugar. Packaged Fruit Juices, even those labelled '100% juice,' have their natural sugars turned into 'free sugars' during processing, which our bodies treat like added sugar. Sports drinks are designed for intense athletic activity, but for casual consumption, they are just another sugary beverage. So-called 'Vitamin Waters' and other 'health drinks' often contain surprising amounts of sugar. Other common culprits include sweetened iced teas, flavoured coffee drinks from cafes, packaged lassis, and even some kombuchas and aloe vera drinks. A grande iced coffee with coconut milk from a popular chain, for example, can contain over 20 grams of sugar. These liquid calories are not as satisfying as solid food, making it easy to consume too much without feeling full.
How to Become a Sugar Detective in the Supermarket
Reading a nutrition label is a skill that empowers you to see past marketing claims. In India, the FSSAI mandates that ingredients be listed in descending order by weight. If sugar is one of the first three ingredients, the product is likely high in it. Next, look at the 'Nutritional Information' panel. Find the line for 'Total Sugars' or, on newer labels, 'Added Sugars'. A simple trick is to divide the grams of sugar by four to get the approximate number of teaspoons. A drink with 24 grams of sugar contains about six teaspoons. Be wary of the serving size trick; manufacturers often list nutrition for a small serving, knowing most people consume the whole bottle. Finally, learn sugar’s many aliases. It hides under names like sucrose, dextrose, high-fructose corn syrup, malt syrup, fruit juice concentrate, and jaggery. If you see multiple types of sugar on the list, it's a red flag.
Smarter Sips: Healthy and Refreshing Alternatives
Cutting back on sugary drinks doesn't mean your beverages have to be boring. Water is always the best choice, but you can easily enhance it. Try infusing a pitcher of water with cucumber slices and mint, or lemon and strawberry. Unsweetened iced tea, whether black, green, or herbal, is another excellent option you can brew at home. If you enjoy fizzy drinks, opt for plain sparkling water and add a squeeze of fresh lime or a splash of 100% fruit juice for flavour. For a traditional and healthy Indian choice, go for homemade unsweetened buttermilk (chaas) with cumin and mint. When you're craving something milky, try low-fat milk or an unsweetened plant-based milk like soy or almond. Even for your tea or coffee, gradually reducing the sugar you add can make a huge difference over time.
