7 common desi foods that can silently increase sugar levels

Trying to cut down on sugar intake by avoiding sweets and tea/coffee but failing to see the results, then it's time to glance through your daily diet and strike out the day-to-day food that has hidden carbs that can silently increase sugar levels. There’s no denying that traditional Indian foods are rich in taste and flavors, but they may also contain hidden sugars that can affect your health, impact sugar levels and also lead to weight gain. Interestingly, most staples in our diet have high carbs that can silently spike sugar levels in the body. Many of these foods are staples in everyday meals, but it's important to be aware of the sugar content. The only reason that high-carb foods spike blood sugar because they break down into glucose quickly, leading to a rapid rise in blood sugar levels. There are a variety of Indian foods rich in simple carbs which digest fast, causing insulin spikes. This can lead to energy crashes, increased hunger, and long-term risks like insulin resistance and diabetes. Excess sugar gets stored as fat, contributing to obesity. Also, it is said to raise bad cholesterol and blood pressure, increasing the risk of heart disease and can cause mood swings, fatigue, and memory issues over time. Here are some common Indian foods that silently contain sugar and why you should be cautious.

Pickles are an essential part of Indian cuisine so much so that no meal is complete without a homemade pickle. Although most pickles are good for digestive health as these are loaded with probiotics and are fermented naturally. But these pickles are also loaded with oil, spices that add unwanted calories to the diet. However, those made with vinegar may help regulate blood sugar but can be high in sodium, affecting overall health. Thus, it is best to go for homemade pickles.

Chutneys are also an important part of the day to day meals, and most of these chutneys are packed with nutrition and sometimes with hidden sugars. Especially sweet chutneys as they are made with fruits, berries, oil, jaggery, sugar and what not! In most traditional chutneys sugar was used as a preservative in retaining their shelf life and enhancing its sweetness. So, it is best to go for homemade chutneys by using fresh ingredients and minimal sweeteners.

Fruit juices, even when they seem healthy, often contain added sugars or concentrated juices, especially packaged varieties. These extra sugars, though not always visible, can lead to an increase in calorie intake and affect blood sugar levels. Freshly squeezed fruit juices or whole fruits are a better option, as they retain fiber and have less sugar. Unlike whole fruits, juices lack fiber, leading to poor digestion and increased hunger. Also, citrus juices like orange and pineapple may trigger acid reflux and heartburn.

Flavored milk and lassi, popular beverages in Indian households, may have added sugar to make them taste sweeter. While they provide some nutritional value, the sugar content can quickly add up. It not only increases sweetness but the calories as well. Opt for plain milk or yogurt and add natural sweeteners like honey or fruit to keep sugar levels in check.

Indian breads like puri, paratha, and naan, especially those made with refined flour (maida), can contain added sugar to enhance texture and flavor. While these are delicious, consuming them frequently can lead to excess sugar intake, which may impact insulin sensitivity. Choose whole wheat versions or limit their consumption to reduce sugar and refined carb intake.

A staple in many South Asian households, white rice has a high glycemic index, causing rapid spikes in blood sugar. Opting for brown rice or quinoa can be healthier alternatives.

Dhokla, though considered a healthy snack, can raise blood sugar levels due to its ingredients. Made from fermented rice and chickpea flour, it has a moderate glycemic index. Additionally, sugar is often added to the batter and tempering, further increasing its carbohydrate content. Consuming large portions can lead to glucose spikes, especially for diabetics. Opting for sugar-free, whole-grain versions can help manage blood sugar levels.