Sugar, snacks and slick labels: how teens are being fooled by ‘healthy’ packaged food

Hidden sugar in everyday foods is pushing teen sugar intake far beyond safe limits. (Image: Pexels)

You have begun to avoid laddoos at weddings, gulab jamun on festivals, and that extra spoon in your chai. All because you have been told that sugar is unhealthy. However, have you ever thought about the sugar that has gone undercover? The one that wears gym gear, poses as fruit, and hides behind words like “energy”, “protein” and “low fat”.

Flavoured yoghurts, bottled smoothies, iced coffees, energy drinks and neatly packed snack bars have in the past few years become ubiquitous. Many youngsters fall of these as they look modern, convenient and, above all, healthy. Dr Rashida Vapiwala, Founder and CEO, LabelBlind, says, “Most young consumers are unknowingly eating dessert for breakfast, lunch and snacks – just without the sweetness they associate with sugar.”

The World Health Organization recommends keeping free sugar intake below 10 per cent of daily energy, ideally closer to 5 per cent. “But studies show Indian adolescents are consuming two to three times that amount.” says Dr Vapiwala, adding, “A Lancet analysis revealed that over 70 per cent of an adolescent’s sugar intake comes from packaged foods. India also ranks among the top five consumers of sugary beverages, with the fastest growth seen in teenagers and young adults.”

Also Read: Ultra-processed foods push teens to eat more even without hunger, scientists warn

What makes this problem particularly dangerous is invisibility. These products rarely taste as sweet as traditional Indian desserts, so the warning bells never ring. “Sugar today is masked by clever branding and complicated ingredient names,” Dr Vapiwala tells Moneycontrol and says, “If it doesn’t taste sweet, we assume it’s safe, and that assumption is costing us our health.”

India’s food labelling laws are stronger than many realise. “Under FSS (Labelling & Display) Regulations, 2020, brands must clearly list total sugar, added sugar, and values per 100 g or ml as well as per serving.” But most young consumers only glance at calories or protein. “The real truth sits in the ‘added sugar’ line,” Dr Vapiwala explains. "Misleading claims are rampant – 61 per cent of ASCI’s advertising violations in 2024–25 were linked to false or exaggerated nutrition claims, many involving sugar-heavy foods", she adds.

India is seeing rising obesity, early diabetes, fatty liver disease and hormonal issues in teenagers. According to  Dr Vapiwala label literacy is one of the simplest preventive tools available. “When young people learn to decode sugar aliases, compare serving sizes and spot red flags, studies show sugar intake can drop by up to 30 per cent. Reading a label should be as instinctive as checking a phone notification,” says Vapiwala.

Also Read: Best healthy snacks: Beat hunger cravings by eating smart, mindful munching

 Dr Vapiwala shares tips on how teens can spot hidden sugar:

• Check the “added sugar (g)” line, not just calories
• Compare per-serving sugar with WHO daily limits
• Be wary of beverages, cereals, bars and flavoured milks
• Don’t trust front-of-pack claims without reading the back

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.