Know How Food Companies Hide Sugar In Their Products

It is not just desserts that contain sugar. Most packed products contain a high amount of sugar in them. Food companies disguise sugar under various names to make the product appear 'healthier'.

Although inevitable, here are a few ways to avoid the sugar (in any form) and be a smart eater:

1. Concentrate on the 'Concentrate'

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Most packed fruit juices and drinks contain fruit 'concentrates', and not the real fruit. Large amounts of sugar are added to this concentrate to batch produce the product, make it tastier and retain the original taste of the fruit.

2. (Un)-'Healthier': 'Diet', 'Low-Fat' Versions

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Ever wondered how the 'diet' version of a product tastes even better than the normal ones. This is because the sugar in them is replaced by other lesser known forms of sugar. Also, to make up for the 'low-fat', large amounts of carbohydrates (in form of sugar) are added to maintain or even enhance the taste. In some cases, the 'diet' version contains even more sugar value than the normal ones. One of the major ingredients replacing sugar is Aspartame. While the product is promoted as 'healthier', the reality is often something else.

3. 'Sugar-free': An alias name for 'hidden sugars'

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A product being 'sugar-free' translates to no white sugar or no added sugar. It does contain other forms of sugar mentioned below, that too in a significant amount. All that sweetness is coming from somewhere.

4. Beware of the Flavour

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The flavoured version of anything is sure to have high amounts of sugar, due to the added enhancers and flavours. A flavoured version of a cereal or a yoghurt is sure to have a high amount of sugar as compared to the original, non-flavoured ones. Make sure to check the nutritional value of the same.

5. Check the Serving Size

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After analyzing the ingredient list and nutritional information, make sure to check the serving size. Often the mentioned serving size is very less in comparison with what is consumed by an average person. So, in the long run, you consume much more sugar than is what is mentioned.

Everything in moderation is good. The recommended sugar intake for an average person per day is 25 gm (inclusive of natural sugars). Over-consuming sugar causes obesity, tooth and gum decay, heart diseases and accelerates ageing. Some form of sugars cause cravings and induces false hunger. It also hinders absorption of essential nutrients from food.

The best way to tackle these is to try and cook fresh food at home or if that is not possible, go the natural way. Consume fresh fruits and veggies instead of canned or packed ones, avoid packed juices, say no to pre-mixes. Be aware and check yourself and what you consume.

All food products list their ingredients in decreasing order of their percentage. A biscuit would normally contain 40% sugar on paper, which would make it number two on the list of ingredients. But, by using several different forms of sugar in their product, the sugar is moved to a lower position in the list and the other forms are mentioned even further down. On a quick glance, the product is appeasing as a 'healthier' one.

Different forms of sugar which are commonly used include:

• Agave nectar
• Corn syrup
• Crystalline fructose
• Dextrose
• Fructose
• High fructose corn syrup (HFCS)
• Invert sugar
• Liquid glucose
• Maltodextrin
• Malt Products / Malt Extracts

So, the next time you go grocery shopping or open a pack to eat something, Read That Label. Some extra minutes here will surely save many extra hours at the gym!