An endocrinologist at Indraprastha Apollo Hospitals has warned that seemingly healthy Indian staples like idli and poha can contribute to blood sugar spikes when paired with common accompaniments such as ketchup or packaged chutneys, which often hide added sugars. Dr Saptarshi Bhattacharya, a senior consultant in endocrinology with over 15 years of experience, highlighted how these concealed sugars in everyday foods exceed healthy intake limits, potentially leading to diabetes, weight gain, and chronic fatigue. As urban lifestyles accelerate, the expert urges vigilance against these "silent saboteurs" in traditional diets, emphasising that even modest excesses can disrupt metabolic balance over time.

Dr Bhattacharya pointed to breakfast routines as a primary culprit, where chai sweetened with two to three teaspoons of sugar, flavoured cornflakes, or processed yoghurt can rack up 3-5 teaspoons of added sugar before midday. "Even idli or poha become a problem when paired with ketchup or packaged chutneys that contain added sugar," he noted, explaining that commercial versions of these fermented rice dishes or flattened rice preparations often include hidden sweeteners to enhance flavour and shelf life.

This is particularly concerning in India, where the World Health Organization estimates over 77 million adults live with diabetes, a figure projected to rise sharply by 2045, driven partly by dietary shifts toward processed and ready-to-eat options.

Beyond breakfast, hidden sugars lurk in snacks and beverages that masquerade as nutritious, such as fruit yoghurts laced with high-fructose corn syrup or seemingly savoury mixes like upma and dhokla from ready-to-cook packets, which incorporate maltodextrin or glucose syrup for texture and taste. Dr Bhattacharya stressed that these additives not only cause immediate glycaemic surges—leading to energy crashes and cravings—but also contribute to insulin resistance, a precursor to type 2 diabetes.

For context, the American Heart Association recommends limiting added sugars to 25 grams (6 teaspoons) daily for women and 36 grams (9 teaspoons) for men, yet many Indians unknowingly surpass this through cultural favourites like sweetened herbal teas or festival sweets repurposed year-round.

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To combat this, Dr Bhattacharya advocates for label-reading habits, opting for homemade chutneys with natural ingredients like mint and yoghurt, and portion control on fermented foods without sugary dips. He also recommends balancing meals with fibre-rich vegetables and proteins to blunt sugar absorption, drawing from his clinical observations where patients reversing prediabetes through such tweaks reported sustained energy levels.

As awareness grows amid rising lifestyle diseases—exacerbated by sedentary habits and stress—this guidance empowers consumers to reclaim control, transforming beloved dishes from health hazards into allies for long-term vitality.

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