Deciphering the Ingredients List
The ingredient list is a primary tool for finding hidden sugars. Ingredients are listed by weight, so if sugar or its aliases are near the top, the product likely contains a lot of sugar. Multiple types of sugar can be used, appearing lower in the list, making it important to read the full list.
The Many Names of Sugar
Sugar has numerous names. Common aliases include words ending in "-ose" (dextrose, fructose, glucose), various syrups (corn syrup, high-fructose corn syrup), concentrates (fruit juice concentrate), and natural sweeteners (agave nectar, honey).
Unmasking the Deceptive Marketing
Food labels use terms like “low-fat” or “natural,” which don't guarantee low sugar content. Fat-free foods may add sugar for flavor, highlighting the need to check the nutrition label and ingredient list.
Navigating the Nutrition Facts Panel
The Nutrition Facts panel, especially updated versions, shows "Total Sugars" and, importantly, "Added Sugars" in grams and as a percentage of the Daily Value (%DV). A low source of added sugar is 5% DV or less, while a high source is 20% DV or more. The American Heart Association advises limiting added sugar to 6 teaspoons (25 grams) for women and 9 teaspoons (38 grams) for men daily.
Hidden Sugar in Unexpected Foods
Added sugar is present in many savory and seemingly healthy items, enhancing flavor and texture. Common unexpected sources include condiments (ketchup, salad dressings), breads, flavored yogurts, granola bars, cereals, and drinks like fruit juices and sports drinks.
Comparison Table: Common Food Swaps
Compare products using the 'Added Sugars' line on the Nutrition Facts panel to make healthier swaps.
| Product Category | High Sugar Option | Added Sugars per Serving | Lower Sugar Alternative | Added Sugars per Serving |
|---|---|---|---|---|
| Yogurt | Fruit-flavored yogurt | 17-33g (for 200g) | Plain Greek yogurt | ~4-6g (natural) |
| Cereal | Sugary breakfast cereal | 12g+ | Plain rolled oats | 0g |
| Condiment | Standard ketchup | ~4g per tbsp | No-sugar-added ketchup | 0g |
| Drink | Fruit juice cocktail | 20-30g | Water with a lemon wedge | 0g |
| Snack Bar | Some granola bars | 14g (for 45g) | Handful of plain nuts | 0g |
How to Reduce Your Sugar Intake
Reducing sugar intake involves changing habits.
- Prioritize Whole Foods: Focus on unprocessed foods naturally low in added sugar.
- Cook at Home: Prepare meals yourself to control ingredients.
- Choose Unsweetened: Opt for unsweetened versions of items like yogurt and add natural sweetness.
- Rethink Your Drink: Replace sugary drinks with water or unsweetened options.
- Use Flavor Extracts and Spices: Enhance flavor with extracts and spices instead of sugar.
Conclusion
Spotting hidden sugars is vital for health. By reading ingredient lists for sugar aliases, checking the 'Added Sugars' on nutrition labels, and choosing whole foods, you can lower your sugar intake and support a healthier lifestyle. Learn more about the effects of high sugar intake and how to manage it from the American Heart Association.
