If there was one product we could never imagine without sugar, it was ice cream, but voila, now we have it!

In this blog, let's explore these sugar-free ice creams and examine one of the brand labels to see if not sugar, then what's inside? As always, in simple and plain English, but with an OG twist.

Deep dive on Go Zero Ice-cream brand

Only 97 calories in an ice cream is unheard of. For reference, a regular ice cream of a similar serving would be about 230 Kcal. So, Go Zero has approximately 60% fewer calories, and two things contribute to this.

1. No added sugar (Primary driver)
2. Less cream/Milk fat

If they are removing added sugar, then a natural question pops up: What replaced sugar?

Well, the brand claims an "all-natural proprietary sweetener blend." Let's check the ingredients label to see if it's truly "natural" or just another over-engineered lab experiment.

Answer to the question: "What replaced sugar?" is "Maltitol + Stevia".

Let us understand at ingredients first:

1. Milk and Milk Solids:
Standard Ingredient in Ice-creams

2. Maltitol:
This is the main sugar replacement which has fewer calories per gram than sugar, with 90% of the sweetness of sugar.
Spikes the blood glucose (definitely less than sugar, but not zero spike), it is not counted on sugar labels but its still a sweet carbohydrate that contributes to total carbs and calories.

3. Oligofructose:
A natural prebiotic fiber derived from chicory roots.

4. Stevia:
Stevia provides extra sweetness without calories, this combination with maltitol reduces total calories.

5. Emulsifiers and Stabilizers:
Generally marked safe and are common in regular ice-creams too. Helps fat and water mix, is ultra-processed, and are present in very small quantities.

Looking at the ingredients list and especially Maltitol, does it look like "All natural sweetness" - not really!

More ingredients compared to regular ice-creams?

Compared to regular ice-creams, like amul, which generally has 6-7 main ingredients, "Zero added sugar ice-creams" have 9-10 ingredients.

Why?

Because sugar does more than just add sweetness. It helps with sweetness, freezing control, texture/body, and creaminess. Without sugar, brands need to add 5-6 functional ingredients to compensate for sugar's role.

Imagine making a sugar-free ice cream with only milk, cream, cocoa, and stevia—it would freeze like a brick, and the texture would be icy, grainy, and watery.

Simple way to think about Maltitol: Maltitol is Sugar's cousin who behaves like it but at half the calories.

The OG Recommendation

At the front of the pack, the brand mentioned "Zero added sugar," which is technically correct but doesn't mean there's no sugar at all. So, don't just look for the "No added sugar" tag, turn the pack around and see what is replacing the sugar. In this case, it's replaced by maltitol, stevia which is fine for occasional consumption if you are trying to reduce sugar consumption.

No added sugar is a great marketing hook but real story is always on the back of the pack!

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As always, we'll understand it without any jargons, using simple English, but with an OG twist!

The Whole Truth Double Cocoa Protein Bar

The front of the pack states, "All the sugar is from raw, whole dates," with no added sugar or sugar alternatives, which is great. I appreciate the brand's clear listing of ingredients on the front.

Let us look at the ingredients list. Protein source is whey concentrate that's good. Sweetened with dates - Better but makes it calorie dense. Cashew and Almonds - Good fats. Cocoa Butter - Higher on MUFA (Monounsaturated Fatty Acids), Good - Supports heart health.

My 2 cents on Cocoa butter

Cocoa butter, extracted from cocoa beans, provides a rich and smooth texture commonly found in premium chocolates. It contains natural plant fats, making it a superior choice compared to vegetable fats derived from palm or other oils.

So whats the catch then? - It is expensive and Calorie dense.

While the ingredients are clean, the macros are little off!

1. One bar provides 256 Kcal for 13.3 grams of protein, which is relatively high. A good rule of thumb is that if a product offers x grams of protein, the total calories should be around 10x-15x. Here, it's nearly 20x.

2. Although there's no added sugar, the bar is sweetened with dates, which are naturally high in sugar (about 65-70% by weight). One bar contains 10.4 grams of sugar, accounting for approximately 33% of the daily recommended sugar intake.

The OG Recommendation

The two points above make this bar less protein efficient, meaning if your primary goal is consuming protein, this might not be the best option. You'll find better alternatives with higher protein efficiency.

That said, this bar offers a cleaner option for occasional consumption, but watch out for the calories!

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A Frappuccino is a blended ice drink made with milk, coffee, and sugar syrup, topped with whipped cream. It's actually closed to being a milkshake than traditional brewed coffee.

In this blog, let's explore these "dessert coffees" to understand their actual ingredients and do a quick nutritional analysis. This way, the next time you're in line at a coffee shop and unsure of what to order, you'll be better informed!

What actual coffee looks like?

Black.

Brewed beans + Hot water. Zero sugar. That's how a real coffee looks.

Some add milk in varied ratios to create different versions of coffee, such as:

Anything apart of these are dessert coffees.

Nutrition label check

Ever wondered how many calories that "venti" has?

Calories: ~300-450 Kcal
Sugar: ~40-55gm
Fat: ~10-18gm

For context, the WHO recommends a limit of about 25 grams of added sugar per day. So, a single large cup of "dessert coffee" would exceed the daily sugar quota.

Coffee is a great source of antioxidants and polyphenols, but if it comes with such a high sugar content, it might not be the best choice.

Metabolic Impact

High sugar hits your blood stream.

Pancreas scream Insulin.

Insulin spike.

Insulin decides to use some glucose for energy.

Remaining glucose gets stored as fats.

Blood sugar drops and you feel "Crash" Feeling in no time.

Real problem starts when this happen frequently and your body becomes insulin resistant. That's type 2 diabetes.

The OG Recommendation

While it's ideal to enjoy black coffee for its calorie-free, full caffeine benefits, we understand not everyone appreciates its taste. You can dilute your coffee with milk and a small amount of sugar. However, if you're choosing "dessert coffee" and think you're just having coffee, then you're not.

So next time you visit any cafe for "Coffee", make sure you look for beans descriptions and type of brews than deciding between whipped cream or caramel.

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I bet it happens quite often!

Now that you're reflecting on it, think about this: a heavy lunch at 12:30 - 1 PM should ideally keep you full for longer, right? Well, it depends on how you define "heavy."

In this blog, let's dive into the truth about 4 PM hunger and examine some brand labels to see how they offer substandard products claiming to solve this problem! As always, we'll understand it without any jargon, using simple English, but with an OG twist!

Why does 4 PM hunger feel so common in India?

It all starts with breakfast and lunch. A typical Indian breakfast and lunch looks like this:

Poha, tea with biscuits or rusks, followed by a rice-heavy lunch.This is a carb bomb, causing a sharp insulin spike followed by a crash that makes you hungry again quickly. Your body craves quick dopamine, leading you to grab a pack of chips or snacks at 4 PM.

Unless you're not eating enough at lunch then it's no surprise that you feel hungry again, LOL!

How to better manage it?

The Mantra to tackle this issue is “Protein + Fibre”. Add protein and fibre in your breakfast and lunch, which will keep you full for longer.

And even if you feel hungry again, which might happen out of habit, choose snacks like roasted chana or peanuts, Greek yogurt with seeds, protein biscuits (make sure to pick an honest brand!), or boiled eggs.

Britannia Rusks - A convenient solution?

Many of us love having rusks with chai, especially our parents. It feels convenient, doesn't it?

While brands make big claims about "Goodness," let's take a closer look at the product. Here is the breakdown of a leading rusk brand that claims to be a one-stop solution for a quick breakfast and an evening chai-time snack.

Britannia Toastea

The front of the pack highlights the "Goodness of Elaichi," but does the back label support this claim?

Top 3 Ingredients are Maida, Sugar & Palm Oil = Quick insulin spike followed by a crash!

No wonder you feel hungry again shortly after eating these. Also, Elaichi is just 0.3%, not sure which goodness they are referring to! :P

So next time you see a brand advertisement with big claims, take a step back, read the label. Be a smart consumer!

The OG Recommendation

Fixing your breakfast and lunch can solve 4 pm hunger issues, but even after doing that if you feel hungry then read the labels and pick the better alternatives and ask: Will keep me full till dinner?

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The OG Scoop is here to reveal these subtle details and hidden truths from the labels, helping you become more aware of what you're really eating so you can make better choices every day!

In this blog, let's explore what "Natural flavours" are, deep dive on a popular brand, and understand why brands use them. As always, we'll explain it in plain and simple English, but with an OG Twist!

What are Natural flavouring substances & Why Brands use it?

Flavoring substances aren't just one ingredient; they're a category that comes from natural raw materials. These materials are extracted and processed, then added only for flavor, not for nutrition.

To explain why brands use them, imagine you're creating a cocoa-flavored protein bar with 12-15 grams of protein and you want it to be something people enjoy eating repeatedly. You would ideally:

1. Eliminate the chalky protein taste.

2. Tone down the sharp cocoa flavor.

3. Perfect the flavor without adding too much sugar.

To achieve this, you might add vanilla extract, which is expensive and often inconsistent, resulting in each bar tasting different every week.

Here's an easy solution from the lab: Add a flavoring substance that could contain 15-30 aroma ingredients sourced from natural materials.

Natural flavouring substances are like noise cancellations for packaged foods!

Then why don’t brands list the real ingredients instead of just “Natural substances”?

Most natural flavouring substances contain over 10 natural ingredients, making it hard to list them all on the label. However, the main reason brands don't include them is because of trade secrets.

Brands don't want competitors to reverse engineer and replicate the same taste. It's that simple!

Let us look at Cadbury Bournville’s label:

As I mentioned above, cocoa is naturally bitter and its taste can vary greatly depending on its origin and type of roast. So, Bournville adds "Natural Flavouring Substances," like vanilla extract, to reduce bitterness and maintain a consistent taste.

The OG Recommendation

Natural substances are safe, but consumers deserve more clarity than just a vague term. Choose brands that clearly list their ingredients, for example: Cocoa > Chocolate flavor, Vanilla > Natural flavoring substance, etc.

Next time you spot a “Natural Flavoring” substance on the food label, ask why its there and if there’s a substitute with explicit ingredients, prefer that!

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In this blog, let's dive into the most talked-about ingredient in food brands—"Sugar"—and understand how our body processes sugar and sugar substitutes like dates, honey, and natural or artificial sweeteners. As always we'll explain it in simple English but with an OG Twist.

Before we start with sugar substitutes, let's understand how our body processes sugar and the role insulin plays.

What is Sugar and how does body process it?

Ready for some gyaan? :P

Regular sugar, the kind we see in our kitchen, is a disaccharide, meaning it's made of glucose and fructose. It has a glycemic index of 65 (a GI over 50 is considered high). A higher GI means it releases glucose into the bloodstream much faster, causing a sugar spike. To understand why this is not ideal, let's understand insulin.

Whenever we eat sugar, our body breaks it down into glucose and fructose. As glucose enters the bloodstream, insulin is activated. Its job is to manage the incoming glucose by directing it to muscles for energy use or storing it as fat.

If you eat sugar often, your cells are exposed to insulin all day long and eventually stop responding. This is known as insulin resistance and is generally considered a pre-diabetic stage.

Now that we established the regular sugar is high GI and it causes glucose spike, let us look at some of the popular sugar substitutes brands use nowadays.

Everything about Dates and Coconut Sugar

Nowadays, many modern brands choose dates or coconut sugar as substitutes for table sugar to add sweetness. Compared to table sugar, coconut sugar and dates have a lower glycemic index and fewer calories, making them better choices.

But interesting point to highlight here is, glucose from these sources are still counted in your daily sugar quota, so watch out for that!

Zero Calorie Sugar Alternatives - Natural Sweeteners, Artificial Sweeteners

Natural Sweeteners: Stevia and monk fruit come from plants and act like zero-calorie sweeteners, meaning they don't cause a glucose spike. The only downside is they are much sweeter than regular sugar—stevia is 300 times sweeter, and monk fruit is 250 times sweeter than regular sugar.

So overall, these are good alternatives to regular sugar but balancing the taste is a challenge.

Artificial Sweeteners: Remember Diet Coke? How do they manage to offer the same Coke taste and sweetness without any calories? It's Aspartame. While artificial sweeteners are safe to consume, prolonged use has been shown to have negative effects on gut health.

Below table summarizes types of sweetness sources:

How brands emphasize on “No added sugar” & correct way to calculate sugar intake.

Let us look at real fruit juice for an example. The front of the pack says “No added sugar” which is great, but does the label support it?, let’s check.

Well, the label looks perfectly fine, there is no added sugar!

But does that mean no sugar spike or it would not be counted in your daily sugar quota?

Well, not really. If you check the total sugar = 11.4gm in 100ml which means in a single serve (~150ml), total sugar would be ~18gm (Sugar from fruit juice is classified as free sugar)

Based on our earlier calculation, daily ideal sugar consumption is 5% of total calorie intake i.e. 5% 2000 = 100 Kcal. Which roughly translate into 25gm sugar. (1gm sugar = 4 Kcal)

That means, with 200 ml of this juice, you already cross your daily ideal sugar quota.

The OG Recommendation

Sugar itself is not bad; our body needs it. However, judge sugar by the amount, not by the name. Some sugar sources are definitely better than others, but remember—if it contributes to free sugar, it counts towards your daily limit.

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But now I am a more informed consumer :P, and I read labels. Here are the top 3 ingredients in our favorite biscuits like Bourbon: Maida, sugar, and palm oil!

Even knowing this, if you still want to choose these biscuits, go ahead! but not being aware is more harmful. In this blog, we will explore the biscuit category and uncover how brands mislead us, using simple English but with an OG twist!

Lets see if a “Digestive” biscuit is really healthy?

Now that we know regular biscuits contain maida, palm oil, and sugar, brands are introducing unique options like "Digestive" biscuits or "Zero sugar" biscuits. Let's check some brand labels to see if they are truly "Digestive" or just a marketing trick.

The front of the pack clearly highlights "Goodness of wheat" and "High Fiber." Let's flip the pack to see if that's actually true.

Top 3 ingredients: Maida, Wheat Flour, Palm Oil! In a pack that claims "Goodness of Wheat," Maida is the first ingredient (50.5%)— how ironic is that.

Want to read more about palm oil, here is the OG blog: Read More

Having a few biscuits with chai every day a problem?

Many of us might think, whats the harm in eating just 2-3 biscuits with chai everyday?

Well, more than the quantity, the problem is the frequency. It's not going to affect you overnight, but the compounding effect can be significant over time.

What a truly honest biscuits/ cookie should look like?

So next time, don't be fooled by brand commercials. Instead, look for the best product on the shelves (or while scrolling :P)

1. Ingredients you can understand: An honest brand doesn’t hide behind a long and chemical-sounding names.

2. Ingredients you can count on fingertips: If a brand has countless number of ingredients, that’s a red flag!

3. Real grain, not just refined flour in disguise: Most biscuit brands claim “wheat” or “multigrain” while being 70-80% Maida, so watch out!

4. Fats that are named, not hidden: “Vegetable oil” tells you nothing, brand should clearly state the fat sources such as sunflower oil, ghee etc.

5. Sweetness that’s minimal and explained: Brand should keep the sugar low and visible on the label instead of “No added sugar” tag while adding sugar cousins.

OG Recommendation

Who doesn't love biscuits, especially the cream-filled ones—or should we say "creme" filled? What's the difference? Cream means milk fat, while creme means vegetable oil, flavors, and additives. So next time you pick up cream-filled biscuits, watch out for an extra "e"!

Just make sure you know what's in your biscuits and choose a brand that is honest and doesn't play "hide & seek" with the label. :P

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But every time you have a scoop of protein or a protein bar, you notice an abnormal blood sugar - sudden energy crash after feeling good, brain fog, dry mouth, sleepiness - and you wonder, my protein doesn’t have any added sugar. So, what am I missing?

And then you flip the product to check the label and spot “Maltodextrin” - well that’s basically sugar on steroids, but masquerading as your sugar-free buddy.

Let's dive in to understand what Maltodextrin is, how brands mislead us and how to spot it using simple language but with an OG Twist.

What exactly is Maltodextrin?

Maltodextrin is made by breaking down starch, which may be from carbohydrate sources such as corn, rice, wheat etc.

Since the starch is partially broken down, our body does the remaining digestion extremely fast and hence the sudden sugar spike. It has neutral taste but the kicker is that it comes with high glycemic index (GI) of 85-105, higher than table sugar (65).

Higher GI foods hit our bloodstreams very fast, causing a sharp rise in blood sugar and in response to that, your body releases insulin to manage this blood sugar. This is normal occasionally, but becomes problematic when it happens often.

Maltodextrin in a “Healthy” product

“Taller, Stronger, Sharper”.

Remember anything? LOL!

Look at the Horlicks Women's Plus product below. It claims to have zero added sugar and uses a non-caloric sweetener, Acesulfame Potassium (which is debatable on its own!). However, because it contains Maltodextrin, you may experience an abnormal glucose spike.

Then why do they use it?

1. It makes the drink dissolve instantly

2. Adds creamy thickness and a rich mouthfeel for Horlicks

3. It carries artificial sweeteners evenly. Generally, you would find Maltodextrin used along with Artificial sweeteners

4. Brand can claim zero added sugar

So don’t just see the front of the pack…

Flip and read the label too!

Alternate names for Maltodextrin?

Most of the brands do call it out clearly on labels but some brands might play smart and add alternative names for it, so watch out for:

1. Corn solids/Corn Syrup

2. Hydrolyzed starch

3. INS 1400 - 1405

Is Maltodextrin Bad?

Maltodextrin is not a toxin or a banned substance but it does cause a our blood sugar to spike. The worst part is people think they are consuming “healthy nutrition powder”, “no carbs” but they are actually consuming fast carbs.

Though generally recognized as safe for occasional consumption by regulators, it can disrupt intestinal inflammation and gut health.

The OG Recommendation

Maltodextrin is not a poison, but it is definitely a red flag for people with high blood sugar or insulin resistance. It is advisable to avoid regular consumption of packaged foods which contain Maltodextrin.

The main issue is not just the presence of maltodextrin, but the low awareness about it. Brands won't tell you about such ingredients, but we will!

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Palm oil in India has more aliases than a Bollywood villain, who keeps showing up!

in this blog lets break down why do brands prefer Palm oil, Its health impact and alternatives, using simple language but with an OG Twist!

Is Palm Oil really bad and why do brands use it?

Palm oil is loaded with saturated fat ~50% which raises LDL (Bad Cholesterol). But then why do brands use it? - Simple. Its Cheap!

Palm oil isn’t that bad in itself, but reuse for frying makes it really bad and since it has neutral taste, its difficult to figure if it has been reused and hence brands love it!

Also, semi solid state at room temperature makes it cheapest option for achieving perfect texture for biscuits, and almost every biscuits in India uses Palm oil and since it has neutral taste, it is also an ideal candidate for frying chips and snacks.

Alternatives?

As more consumers are getting aware and are reading food labels, the demand for clean label products is going up and new age brands are entering the market.

If you are one of those “aware” consumers who read labels before buying, do look for better substitutes like

Sunflower Oil: Good fats, but not ideal for deep frying repeatedly, so if a brand is using sunflower oil generally uses it in small batches as repeat use causes its taste to change.

Rice Bran Oil: High smoking point, ideal for frying. Contains oryzanol, which is nothing but antioxidant that come from outer layer of rice which helps improve cholesterol. Rice bran oil costlier than sunflower oil.

Ground Nut Oil: Similar to rice bran oil, high smoke point hence preferred for frying. Rich in vitamin E.

Craving for Potato chips?

While writing this blog, I was craving potato chips, and I discovered this brand called “Noice” through one of my friend. First thing I did was check the label, and I was pleasantly surprised.

A. Potato 62%

B. Sunflower Oil

C. Iodized Salt

D. Chili Powder

That’s it! and Great taste too! (Not a paid review, LOL!)

The OG Recommendation

Palm oil is not a poison in itself but it becomes really dangerous if reused multiple times, and its hard to detect when that happens. So, its fine if you consume it rarely but bad if your daily diet contain biscuits, namkeen’s, chips which are high on palm oil.

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In this blog, lets deconstruct these jargons with The OG Twist and also, look at Yakult’s label to see if it’s truly a Probiotic or just a marketing gimmick!

Prebiotics and Probiotics Explained

Probiotics are live bacteria and Prebiotics are the fiber which feeds the bacteria - that’s all, it’s that simple.

Our intestine (gut) has live bacteria that aid in digestion, especially the digestion of fibers we get from fruits and vegetables that are not digestible by enzymes. Today, many brands promise billions of CFUs (colony-forming units) of Probiotics, which are simply live bacteria. But the fundamental question is: "Are you feeding those bacteria correctly?". Without Prebiotics (i.e. fiber - fruits and veggies), Probiotics have nothing to feed on.

To sum it up, eat your fruits and veggies to nourish the good bacteria you already have, instead of just adding more.

Deep dive on Yakult - Remember that cute little bottle?

Did we just see “Sugar” as the second ingredient on the Yakult label? Well, that’s not so cute! No wonder children love the taste.

Yakult does provide a strain of live bacteria that survives stomach acid and adds up into your good bacteria count, but takes up almost half of your day’s sugar quota.

It is made by adding live bacteria (Shirota strain) to skimmed milk, which then ferments. During fermentation, the bacteria produce lactic acid, which makes it sour and with added sugar, we get the final sweet-sour taste. While the brand claims a shelf life of 30-40 days, if it's not stored below 10 degrees Celsius, the live bacteria won't survive, and you'll just be drinking sugar syrup.

So having Yakult occasionally would help, but only if you pair it with prebiotics fiber in your diet that feeds the probiotics bacteria.

The OG Recommendation

Having a high fiber diet such as oats, fruits and vegetables would help existing good bacteria grow and no, you don’t need a dose of live bacteria every morning.

Yakult can be enjoyed occasionally, just don’t think a tiny bottle alone would fix your gut!

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These bars have recently flooded the Indian market, and with the rise of quick commerce, you can easily grab one after every gym session or as an evening snack.

Let’s break down the Yoga Bar Protein Bar.

Well, the brand website claims it to be “balanced, wholesome bar and made with cleanest ingredients”. Wait a minute, did we spot “Hydrogenated Fat” in the label below? LOL.

But lets not jump the gun and break it down to simple English.

Starting with the Protein - because why not?

Yoga Bar does a really good job here by packing 20gm protein in 70gm bar and if we look at the protein sources, we will not be too disappointed.

Soy, a plant based protein and Whey Isolate, both have decent PDCAAS ratio. (sorry no jargons here!). In terms of delivering high protein content, this bar has done justice!

PDCAAS ratio is nothing but a digestibility score of a protein source, score of 1 is the best

Addressing the elephant on the bar - edible vegetable fat (hydrogenated)

Red flag! Red flag!

Edible vegetable oils contain good fats, but the partial hydrogenation process turns them solid or semi-solid, creating trans fats, which are harmful to heart health as they raise bad cholesterol.
The brand claims there are no trans fats (full hydrogenation), but the presence of hydrogenated fat is concerning and should be avoided for regular consumption.

Why would the brand add hydrogenated fat? It's simple: for better texture and longer shelf life. There are better options, like cocoa butter, to achieve the same result, but they are a bit more expensive.

Sorbitan Tristearate - a new tongue twister?

Generally found as E492 on label, is an emulsifier which brands use to prevent oil separation. Marked safe for consumption by FDA, so no issues here!

Fructooligosaccharide - the longest word on label :D

FOS is like fiber’s sweet cousin, good for your gut but watch your intake. Generally, 5-10gm/ day is safe for consumption if the source is from chicory roots/ sugarcane. This bar has 12gm of dietary fiber which is fine.

Maltitol and Steviol Glycoside - a tag team

Maltitol is a sugar alcohol that causes a smaller blood sugar spike compared to regular sugar (though it still causes a spike). Steviol Glycoside is a natural sweetener with a slight aftertaste, so brands use Maltitol to mask it.

This is a clever strategy because it allows brands to claim "zero added sugar" on products containing Maltitol. This practice is legally permitted by FSSAI, so we can't blame the brand for it.

Truth Meter - 7.0/10

Claiming a wholesome bar with the cleanest ingredients while including edible vegetable fat (hydrogenated) is misleading marketing. Therefore, we rate this bar 7.0/10

The OG Verdict

Packed with 20g of protein and 7.7g of fat, totaling 243 Kcal, this is a decent option for INR 80. Yoga Bar almost gets it right until you notice the hydrogenated fat on the label.

So, The OG Verdict is: Good for occasional consumption, but not recommended as an everyday protein bar.

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