Does the average Indian unknowingly consume over 20 kgs of added sugar from condiments in a year?

The sugar spectrum

From ketchup to sauces, the sugar content varies. “On average, commercial condiments may contain around 10-15 grams (2-3 tsp) of added sugar per 100 grams,” Dr Hansaji told indianexpress.com.

Added sugars come in diverse forms from the familiar white and brown sugars to high-fructose corn syrup, glucose, fructose, agave nectar, and others. “Reading labels carefully empowers consumers to make informed choices, steering clear of unexpected sugar traps lurking in condiment bottles,” said Dr Hansaji.

Portion control

Moderation is important when consuming store-bought ingredients. “While a dash of sauce can elevate a dish, excessive indulgence may pave the way for sugar-laden regrets. Portion control emerges as a guiding principle, allowing for the enjoyment of flavours without succumbing to sugar overload,” stressed Dr Hansaji.

Impact of too much sugar

Unchecked sugar consumption exacts a toll on health affecting various bodily systems:
*Excessive sugar intake fuels a surplus of calories, promoting weight gain and obesity.
*Beyond the waistline, added sugars contribute to insulin resistance, type 2 diabetes, and cardiovascular woes.
*Sugary condiments pose a threat to dental health, nurturing tooth decay and cavities.
*The fleeting high of sugar consumption gives way to energy crashes, leaving one feeling drained and lethargic, said Dr Hansaji.

Added sugars come in diverse forms from the familiar white and brown sugars to high-fructose corn syrup, glucose, fructose, agave nectar, and others. (Source: Freepik)

Sweet alternatives

Consider these delightful substitutes to satiate your craving for flavour without succumbing to the temptations of added sugars:

Herbs and spices: Enhance your dishes with aromatic herbs and spices, from mint and coriander to cumin and pepper. Not only do they infuse your meals with flavour, but they also offer health benefits, from anti-inflammatory properties to digestive support.
Tangy vinegar: Add vinegar such as apple cider or rice vinegar to your dishes. Their flavours can elevate salads and dressings, providing a refreshing alternative to sugar-laden sauces.
Zesty citrus: Use the vibrant zest of lemons, limes, and oranges to brighten up your dishes.

Tips

Apart from using condiments carefully, one must also follow a lifestyle that nurtures your body, mind, and soul. Try incorporating these simple practices into your daily routine:

– Wholesome diet: Nourish your body with a rainbow of fresh, seasonal, locally available fruits, vegetables and whole grains.
– Regular physical activity: Take up yoga, sports, dancing, or nature walks. Make them a regular part of your routine.

– Quality sleep: Create a soothing bedtime ritual, make your sleep environment comfortable, and honour your body’s natural rhythms.