Understand how hidden sugars and refined carbs sneak into everyday savory foods. Learn what diabetics should avoid, how to read labels, and smarter snack choices.
Many people assume that only sweets are risky for diabetics, but everyday savory foods can also hide significant amounts of sugars and refined carbohydrates. Packaged snacks, fried street foods, sauces, and bakery items often contain ingredients like refined flour, starches, maltodextrin, and added sugars that quickly spike blood glucose levels. These hidden carbs don’t always taste sweet, which makes them even easier to overlook in a regular diet.
One of the biggest culprits is refined flour-based savories such as samosas, kachoris, biscuits, crackers, and bakery puffs. Though they may seem like simple snacks, they are typically made from maida, which converts rapidly into glucose once digested. Deep frying adds unhealthy fats that worsen insulin resistance and weight gain, making these foods particularly harmful for diabetics when consumed regularly.
Packaged savory foods like chips, flavored nuts, instant noodles, soups, and ready-to-eat mixes also contain hidden sugars. Ingredients such as corn syrup solids, dextrose, modified starch, and malt extract are often added to enhance flavor and shelf life. Even salad dressings, ketchup, and savory sauces may have added sugar or jaggery, making them misleading for those trying to follow a low-sugar diet.
Another area to watch out for is “health-positioned” snacks that may appear diabetic-friendly but still contain refined carbs. Multigrain crackers, baked snacks, and millet blends can still raise blood glucose if they contain high quantities of rice flour, potato starch, or hidden sweeteners. Reading labels carefully, checking total carbohydrates, and avoiding products with long ingredient lists is essential for safer choices.
For healthier alternatives, diabetics should focus on fiber-rich and protein-balanced savory options such as roasted chana, seeds, sprouts chaat without sauces, fresh salads, paneer or tofu cubes, unsalted nuts, and homemade millet snacks with controlled ingredients. Choosing whole foods over packaged items, controlling portions, and balancing snacks with vegetables and proteins can significantly help in managing blood sugar levels more effectively.