Sugar is not just in desserts and sweets, it hides in many foods we consume every day, often without realising it. According to Dr Tarang Krishna, a cancer specialist and managing director at Dr Krishna's Cancer Healer Centre in Delhi, people unknowingly consume excessive amounts of sugar through foods that appear healthy or harmless. In a September 27 Instagram video, Dr Krishna highlighted five common foods that are surprisingly high in sugar and can impact your health if eaten regularly.
Why Your Breakfast Cereal Might Be Contributing More Sugar Than a Dessert
Breakfast cereals are marketed as a quick and healthy way to start the day, but many of them contain shocking amounts of sugar. “Just one bowl can have three to four tablespoons of sugar,” explains Dr Krishna. Popular cereals, especially those aimed at children, often contain high-fructose corn syrup or added sweeteners to enhance taste. Even cereals that appear healthy, like granola mixes or “whole-grain” options, can have hidden sugar that sneaks into your daily intake without you noticing.
Flavoured Yoghurt: The Sweet Trap Disguised as a Healthy Snack
Flavoured yoghurt may seem like a healthy snack packed with calcium and protein, but the sugar content can rival that of a dessert. Dr Krishna warns that many brands add sugar, fruit syrups, or sweeteners to make the taste more appealing, turning what should be a nutritious choice into a high-sugar food. Opting for plain yoghurt and adding fresh fruit yourself is a better way to enjoy the health benefits without the sugar overload.
Ketchup and Processed Meats: How Condiments Can Significantly Raise Sugar Intake
Ketchup, sausages, and other processed meats may not taste sweet, but they can dramatically increase your sugar consumption. “When you eat them with fries, samosas, or sandwiches, the added sugar in sauces is easy to overlook,” says Dr Krishna. Ketchup often contains high levels of added sugar, and pairing it with processed foods multiplies the hidden sugar load. Switching to sugar-free sauces or making homemade ketchup can help reduce this hidden sugar.
Packaged Fruit Juices Aren’t Always as Healthy as They Seem
Many people assume fruit juices are a healthy alternative to sugary drinks. However, Dr Krishna cautions that even juices labeled “100% fruit juice” can contain added sugar to improve taste or shelf life. Drinking packaged juice daily can spike blood sugar levels and contribute to long-term health risks. Freshly squeezed juice or consuming whole fruits is a safer and healthier option.
Your Daily Tea and Coffee Could Be Spiking Your Sugar Intake Without You Knowing
Finally, the morning beverages many of us rely on, tea and coffee, can secretly add significant amounts of sugar to your diet. “Most people add two to three teaspoons of sugar in their morning cup, and over time this can significantly raise sugar levels,” Dr Krishna points out. Reducing sugar gradually or using natural sweeteners like stevia can help maintain a healthier sugar intake without giving up your favourite drink.
Simple Ways to Track Sugar Intake and Make Healthier Choices Daily
Dr Krishna advises being mindful of sugar in everyday foods and carefully tracking consumption. Hidden sugar doesn’t just affect weight; it can influence blood sugar levels, increase the risk of diabetes, and impact long-term health, including cancer risk. Reading labels, choosing unsweetened alternatives, and gradually reducing sugar in everyday foods are practical steps anyone can take.
Sugar may be hidden in foods we consume daily, but with awareness and small changes, it’s possible to enjoy meals without overloading on sugar. The next time you pour cereal, grab a yoghurt, or sip your tea, consider how much sugar is really going into your body.
Inputs from agencies
Why Your Breakfast Cereal Might Be Contributing More Sugar Than a Dessert
Breakfast cereals are marketed as a quick and healthy way to start the day, but many of them contain shocking amounts of sugar. “Just one bowl can have three to four tablespoons of sugar,” explains Dr Krishna. Popular cereals, especially those aimed at children, often contain high-fructose corn syrup or added sweeteners to enhance taste. Even cereals that appear healthy, like granola mixes or “whole-grain” options, can have hidden sugar that sneaks into your daily intake without you noticing.
Flavoured Yoghurt: The Sweet Trap Disguised as a Healthy Snack
Flavoured yoghurt may seem like a healthy snack packed with calcium and protein, but the sugar content can rival that of a dessert. Dr Krishna warns that many brands add sugar, fruit syrups, or sweeteners to make the taste more appealing, turning what should be a nutritious choice into a high-sugar food. Opting for plain yoghurt and adding fresh fruit yourself is a better way to enjoy the health benefits without the sugar overload.
Ketchup and Processed Meats: How Condiments Can Significantly Raise Sugar Intake
Ketchup, sausages, and other processed meats may not taste sweet, but they can dramatically increase your sugar consumption. “When you eat them with fries, samosas, or sandwiches, the added sugar in sauces is easy to overlook,” says Dr Krishna. Ketchup often contains high levels of added sugar, and pairing it with processed foods multiplies the hidden sugar load. Switching to sugar-free sauces or making homemade ketchup can help reduce this hidden sugar.
Packaged Fruit Juices Aren’t Always as Healthy as They Seem
Many people assume fruit juices are a healthy alternative to sugary drinks. However, Dr Krishna cautions that even juices labeled “100% fruit juice” can contain added sugar to improve taste or shelf life. Drinking packaged juice daily can spike blood sugar levels and contribute to long-term health risks. Freshly squeezed juice or consuming whole fruits is a safer and healthier option.
Your Daily Tea and Coffee Could Be Spiking Your Sugar Intake Without You Knowing
Finally, the morning beverages many of us rely on, tea and coffee, can secretly add significant amounts of sugar to your diet. “Most people add two to three teaspoons of sugar in their morning cup, and over time this can significantly raise sugar levels,” Dr Krishna points out. Reducing sugar gradually or using natural sweeteners like stevia can help maintain a healthier sugar intake without giving up your favourite drink.
Simple Ways to Track Sugar Intake and Make Healthier Choices Daily
Dr Krishna advises being mindful of sugar in everyday foods and carefully tracking consumption. Hidden sugar doesn’t just affect weight; it can influence blood sugar levels, increase the risk of diabetes, and impact long-term health, including cancer risk. Reading labels, choosing unsweetened alternatives, and gradually reducing sugar in everyday foods are practical steps anyone can take.
Sugar may be hidden in foods we consume daily, but with awareness and small changes, it’s possible to enjoy meals without overloading on sugar. The next time you pour cereal, grab a yoghurt, or sip your tea, consider how much sugar is really going into your body.
Inputs from agencies
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