Unmasking the Many Names for Added Sugar
Food manufacturers often use multiple names for sugar, making it less obvious that a product contains a large amount of sweeteners. Recognizing these aliases is the first step to reducing your intake. Ingredients are listed by weight, so if multiple forms of sugar appear early in the ingredients list, the product is high in sugar.
Sugars ending in "-ose"
- Dextrose
- Fructose
- Glucose
- Lactose
- Maltose
- Sucrose
Syrups and Concentrates
- High-fructose corn syrup (HFCS)
- Corn syrup
- Brown rice syrup
- Agave nectar
- Maple syrup
- Honey
- Fruit juice concentrate
Other common names
- Brown sugar
- Cane sugar
- Evaporated cane juice
- Molasses
- Turbinado sugar
- Caramel
Deciphering the Nutrition Facts Label
Since 2020, the FDA has mandated that nutrition labels include an 'Added Sugars' line, simplifying the process of identifying added sweeteners. This line distinguishes sugars added during processing from naturally occurring sugars in foods like fruit and milk. It's important to note that a high 'Total Sugars' value doesn't automatically mean high added sugar if the product contains significant amounts of fruit or dairy; always check the ingredient list as well.
Reading the Added Sugars Line
The 'Added Sugars' line is typically indented under 'Total Sugars'. This line explicitly states the amount of added sugar in grams. The label also includes a 'Percent Daily Value (%DV)' based on recommended limits. The American Heart Association advises that women consume no more than 6 teaspoons (25 grams) and men no more than 9 teaspoons (36 grams) of added sugar per day.
Interpreting the Ingredient Order
Ingredients are listed by weight, so if sugar or its aliases appear within the first few items, the product likely contains a significant amount of added sugar. Be aware that manufacturers might use several different types of sugar in smaller quantities to make them appear lower on the list; scanning the entire ingredient list for multiple sources is crucial.
Surprising Sources of Added Sugar
Added sugar isn't confined to sweets; it's often used in savory and processed foods to enhance flavor and extend shelf life. Being aware of these hidden sources is vital for managing your sugar intake.
- Condiments and Sauces: Many common condiments like ketchup, barbecue sauce, and salad dressings, as well as pasta sauces and marinades, contain added sugar.
- Breads and Baked Goods: Sugar is frequently added to pre-packaged breads and other baked goods to improve texture and taste.
- Yogurt and Breakfast Foods: Flavored yogurts, granola, and cereals often contain substantial amounts of added sugars and syrups. Opting for plain versions and adding your own fruit or spices is a healthier alternative.
Natural vs. Added Sugar: A Comparative Look
Understanding the distinction between natural and added sugar is fundamental for healthy eating. Natural sugars are found in whole foods and come with beneficial fiber and nutrients that slow absorption. Added sugars, conversely, provide only empty calories and lack these associated benefits.
| Feature | Naturally Occurring Sugar | Added Sugar |
|---|---|---|
| Source | Whole foods (fruits, vegetables, dairy) | Processed foods, drinks, condiments |
| Nutrients | Packaged with fiber, vitamins, minerals | None (empty calories) |
| Absorption Rate | Slowed by fiber | Rapidly absorbed into the bloodstream |
| Health Impact | Associated with healthier outcomes | Linked to weight gain, inflammation, disease |
| Example | Lactose in milk, fructose in an apple | High-fructose corn syrup in soda |
Tips for Reducing Your Added Sugar Intake
Reducing added sugar in your diet is achievable with practical strategies:
- Prioritize Whole Foods: Build your diet around unprocessed foods like fruits, vegetables, lean proteins, and whole grains, which are naturally low in added sugar.
- Cook from Scratch: Preparing meals at home allows you to control ingredients and avoid the hidden sugars common in processed foods.
- Choose Plain Options: Select unsweetened versions of yogurt, oatmeal, and beverages. Enhance flavor with fruit or spices instead of added sweeteners.
- Eliminate Sugary Drinks: Replace soda, juice, and sweetened teas with water, unsweetened herbal tea, or sparkling water.
- Critically Evaluate Marketing: Don't assume products labeled "low-fat" or "natural" are low in added sugar; always verify by reading the nutrition label.
Conclusion
Learning how to identify added sugar is a key step towards a healthier diet. By becoming familiar with its various names, utilizing the 'Added Sugars' line on nutrition labels, and recognizing its presence in unexpected foods, you can make more informed choices. Focusing on whole, unprocessed foods and home cooking are effective methods to manage sugar intake and improve long-term health. For further guidance on recommended daily sugar limits, you can refer to the American Heart Association's website: www.heart.org.
How to identify added sugar?
Reading Labels: Check the 'Added Sugars' line on the Nutrition Facts label for the exact amount of sugar added during processing. Decoding Ingredients: Look for multiple names for sugar, such as corn syrup, sucrose, fructose, and dextrose, especially if they are high on the ingredient list. Spotting Syrups: Any ingredient containing "syrup," like high-fructose corn syrup or maple syrup, is a form of added sugar. Avoiding "Healthy" Traps: Be skeptical of marketing terms like "low-fat"; always check the label for added sugars. Cooking at Home: Prepare meals from scratch to control ingredients and avoid hidden sugars in processed foods.
