Dieting? These Foods Might Contain Hidden Sugar, Salt
Image Credit: Dried fruits contain sugar in concentrated form. Image via Wikimedia Commons.

In our quest for healthier eating, it's crucial to be aware of the hidden villains lurking in our food—sugar and salt. These silent troublemakers often find their way into our diets through unsuspecting sources, sabotaging our well-intentioned efforts. But fear not, for armed with knowledge, we can take control of our nutritional choices:

KetchupThis popular condiment may seem harmless, but it often contains a considerable amount of added sugars. Check the label or consider making your own sugar-free version at home.

Salad Dressings: Some store-bought salad dressings, particularly creamy and sweet varieties like honey mustard or balsamic vinaigrette, can be loaded with hidden sugars. Look for healthier alternatives or make your own dressings using natural ingredients.

Flavoured Almond Milk: While almond milk is generally considered a healthier alternative to dairy milk, flavoured versions can contain added sugars. Opt for unsweetened varieties or make your own flavoured almond milk at home.

Instant NoodlesInstant noodles, though not traditionally Indian, have gained popularity in the country. Many instant noodle brands include flavour packets that contain added sugars. Choose plain noodles and add your own seasonings for healthier options.

Roof Afza sherbets. Image via Wikimedia Commons


Canned Coconut Milk: Coconut milk in cans may contain added sugars or sweeteners. Look for unsweetened or light coconut milk options, or use fresh coconut to make your own coconut milk at home.

Salted Nuts and Papad: Nuts like peanuts, cashews, and almonds have a high-fat content and the salted ones can contribute to high salt intake. Even papad at times, are seasoned with salt and masala. Opt for unsalted or lightly salted varieties to control your sodium consumption.

Here are some tips for reducing your refined sugar and sodium intake so that you can make conscious choices while picking food for an optimal diet:

  1. Read food labels carefully and choose foods and drinks that are low in added sodium and sugar.
  2. Avoid processed foods, as they are often high in salt and sugar.
  3. Cook at home more often and use fresh ingredients.
  4. Limit your intake of sugary drinks, such as soda, fruit juice, and sports drinks.
  5. Instead of snacking on potato chips or candy, opt for fruits, vegetables, or nuts.