Beware the Hidden Sugars Lurking in Your Everyday Indian Meals

As of 2025-11-16T12:37:38+00:00, experts are sounding the alarm on the hidden sugar content in many common Indian foods. According to Dr. Saptarshi Bhattacharya, a senior consultant in endocrinology at Indraprastha Apollo Hospitals, sugar is not just found in desserts, but quietly lurks in everyday breakfast items, snacks, Indian gravies, and even drinks.

Bhattacharya explains that popular choices like sweetened chai, flavored cornflakes, and packaged chutneys can add 3-5 teaspoons of sugar to your morning meal. Snacks like namkeens, biscuits, and bakery items often contain refined sugar, while restaurant curries and sauces use ingredients like ketchup and sweetened pastes that add hidden sugar. Even seemingly healthy options like bottled juices, milkshakes, and flavored milk can pack 5-8 teaspoons of sugar per serving.

Over time, this excess sugar intake can lead to rapid blood glucose spikes, insulin resistance, and long-term health issues like type 2 diabetes, weight gain, heart disease, and inflammation. Bhattacharya advises making small, mindful changes, such as reading labels, limiting sweetened beverages, cooking at home, and balancing carb-heavy meals with fiber and protein.