Unmasking Hidden Sugar: The Sweet Truth Behind Everyday Foods

By Alpro Pharmacy

October 25, 2024

Key Points:

Malaysians consume an average of 31.5 grams of added sugar daily from drinks like teh tarik and coffee, often exceeding the recommended 50-gram limit without realizing it.
Natural sugars from fruits and milk provide essential nutrients, while added sugars in processed foods offer empty calories and contribute to health risks like type 2 diabetes, heart disease, and weight gain.
You can reduce hidden sugar intake by reading food labels, making simple swaps (like plain yogurt with fresh fruit), and being mindful of processed foods marketed as “healthy.”

Did you know that the average Malaysian consumes over 31.5 grams of added sugar daily, just from drinks like teh tarik and coffee? That’s nearly 8 teaspoons of sugar—and that’s not even counting the sugar hidden in other foods we eat, the breakfast with teh tarik and nasi lemak with sambal, and morning tea with kuih muih. Not to mention lunch and dinner.

What’s surprising is that many of us don’t even realize how much sugar we’re consuming!

Malaysian Dietary Guidelines recommends no more than 10% of added sugar of our daily energy consumption and maximum not exceeding 50 grams (10 teaspoons) of added sugar per day. Unfortunately, many of us easily go over this limit.

Is Fruits Containing Added Sugar?

People often get confused about natural and added sugars, are all the foods that taste sweet containing added sugar? Not really, natural sugars are good sugars.

Let’s learn about Natural vs. Added Sugars: What’s the Difference?

Natural sugars are found in whole foods like fruits and milk. These sugars come with important nutrients like fiber, vitamins, and minerals that help your body process them more slowly.
Added sugars are those added to foods during processing, often the hidden sugars in products we wouldn’t expect. They add extra sugar and calories without any nutritional value, and overconsumption can harm your health.These hidden sugars are commonly found in many everyday foods, making it easy to consume more than we realize.

Dangers of Too Much Added Sugar

When we think of sugar, we often picture sweets, sodas and desserts. But sugar goes by many names and hides in unexpected places even in healthy food. And you will not believe that the food that is marketed as health food like breakfast cereals and granola are also packed with sugar to enhance flavor.

And you will not believe that the food that is marketed as health food like breakfast cereals and granola are also packed with sugar to enhance flavor.

Added sugars are particularly dangerous because they make it easy to over consume without realizing it. When eating too much sugar, it has a negative effect on our body, the most obvious is type 2 diabetes.

When our body cells do not respond well to insulin, the body cells become resistant and increase the blood sugar in our body. This is called as – DIABETES.

Let's Break the Sugar Habit

1. Understand How Much Sugar You’re Eating

Start by learning how much sugar is in the foods and drinks you consume most often. If you’re unsure about a certain food, don’t hesitate to ask a nutritionist or dietitian.

2. Always Read Food Labels

Check the “Added Sugars” section on food labels. This tells you how much sugar you’ll be consuming per serving. A quick glance can help you make smarter choices and reduce your daily intake.

3. Make Simple Swaps

You don’t need to give up your favorite foods! Try these easy swaps:

Swap flavored yogurt for plain yogurt with fresh fruit
Use olive oil, lemon juice, and herbs instead of store-bought salad dressings

Hidden sugars are everywhere, but with a little knowledge and some mindful choices, you can outsmart them. By learning how to spot hidden sugar and make healthier changes, you can improve your diet and protect your long – term health.

Your path to better health starts with unmasking the sweet lies in your food.

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Disclaimer: No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your qualified health professional.

Citations

Arifen, Z. N. Z., Shahar, S., Trieu, K., Majid, H. A., Noh, M. F. M., & Haron, H. (2024). Individual and total sugar contents of street foods in Malaysia–Should we be concerned?. Food Chemistry, 450, 139288.
Sergeeva, V. A. (2023). Hidden (added) sugar and clear cardiovascular risk: literature review. CardioSomatics, 14(2), 105-114.
Gillespie, K. M., Kemps, E., White, M. J., & Bartlett, S. E. (2023). The impact of free sugar on human health—a narrative review. Nutrients, 15(4), 889.
Pei, R., Martin, D. A., DiMarco, D. M., & Bolling, B. W. (2017). Evidence for the effects of yogurt on gut health and obesity. Critical Reviews in Food Science and Nutrition, 57(8), 1569–1583.