Today, walk into any superstore or browse any online grocery store, and one thing you will notice is brands claiming “No added sugar”. For health-conscious consumers or even gym-goers, checking protein is a must; for those managing glucose levels, checking sugar is inevitable. But many times, we forget to ask the important question: what's actually inside the product? 

A "No added sugar " claim by the company lets you know that they have skipped the sugar. But, it does not mean that the other ingredients are clean or not processed or are even healthy. When manufacturers remove table sugar, they often use alternatives, such as bulking agents and sweeteners, to maintain mouthfeel and extend shelf life. Understanding the real metabolic impact of these substitutes requires reading beyond the front of the box. 

What Does "No Added Sugar" Really Mean?

In India, the Food Safety and Standards Authority of India (FSSAI) classifies no added sugar strictly as a non-addition claim. This simply indicates that no refined sugars or sugar-containing ingredients were added during the manufacturing of the product. Where natural sugars are present, labels must state that the product "contains naturally occurring sugars".

However, this regulation has a loophole: ingredients that act like sugar in the body, leading to a spike in blood glucose and insulin, are not legally categorised as added sugars. 

The Hidden Culprit: Maltodextrin Glycemic Index vs Sugar

One of the most widely used and hidden in plain sight is maltodextrin. It is basically a starch made from corn, rice, potato, or wheat. This is a cheap alternative to achieve thickness and a good texture, and it also works as a preservative. This is highly used in packaged goods, savory snacks and meal replacement shakes and also in sports beverages. 

As maltodextrin is chemically structured as a complex carbohydrate and not sugar, it is not mandatory to report it on the nutrition panels. Yet its effect tells us a different story. 

The standard maltodextrin glycemic index ranges between 85 and 110, which is very high compared to table sugar’s value of 65. Some say jaggery is the best alternative to sugar; let's see if it's true. 

Honey, Cane Sugar, Jaggery Vs Table Sugar: Is "Natural" Truly Sugar-Free? 

There is one more misconception in the market that traditional sweetening agents are healthy and sugar-free. When comparing honey, cane sugar, and jaggery with table sugar, these options may contain trace nutrients or natural compounds, but they still contribute significant amounts of sugar.

Honey and jaggery contain small amounts of minerals and other compounds, while cane sugar is still primarily sucrose. None of these naturally derived sweeteners should automatically be considered low-sugar or sugar-free.

If labelled as sweetened with organic honey, cane sugar, or jaggery, it does not imply that the product is low-glycemic or sugar-free. In terms of caloric load and metabolic impact, these sweeteners still contribute substantially to overall sugar intake.

Sugar Alcohols: Lower Glycemic Impact, But at What Cost?

To keep the calories and glycemic impact low, many companies use sugar alcohols. Such as the following: 

• Maltitol (INS 965(i))

• Sorbitol (INS 420(i)/ INS 420(ii)) 

• Erythritol (INS 968)

• Xylitol (INS 967)

• Mannitol (INS 421)

Sugar alcohols may not give blood glucose levels a spike like sugar, but they do come with their own drawbacks. 

Understanding Maltitol Side Effects and Other Sugar Alcohols 

• Maltitol: It can cause severe gas, bloating, abdominal cramps, and a strong laxative effect.

• Sorbitol: High intake of Sorbitol leads to gastrointestinal discomfort, significant gas, bloating, and diarrhea.

• Erythritol: Causes mild gas and bloating, though high blood levels are linked to potential heart risks.

• Xylitol: Causes digestive distress and diarrhea, and is highly toxic to dogs.

• Mannitol: Functions as a potent laxative, frequently triggering rapid diarrhea, gas, and cramping.

Among the above-listed sugar alcohols, Maltitol is widely used in sugar-free chocolates, healthy bars, and baked products, as its sweetness profile matches that of sugar. 

How to Read Beyond the Front of the Pack

Making informed choices requires one to read beyond the simple label and try to explore more. 

1. Check the complete ingredient list properly. Do not stop at the front-of-pack claims; try finding hidden starches, bulking agents, and sugar alcohols. 

2. Review the nutrition table properly, such as carbohydrates, dietary fiber and total sugar, and any preservatives used. 

3. Ask what might have replaced the sugar in the product you buy. 

True health is built on simple, transparent, and calculated nutrition intake. So, next time, if you see any product labelled as no added sugar, flip it and check the ingredient list thoroughly and consciously. 

A healthy lifestyle is not just about what you eat. Starting your day with a consistent health morning routine can also help you build better daily habits.