How to Spot Hidden Sugars in Your Food Labels?

Understanding What Hidden Sugar Is

Hidden sugars are what they actually sound like. They are hidden under different names in processed foods, like high-fructose corn syrup, dextrose, or agave nectar.

They do not give out the name "sugar" on the ingredient lists. This makes it very tricky to spot them. These hidden sugars equally contribute to different health issues. That is why you must know how to read labels and keep a watch for alternative names.

Get a scoop on quitting sugar for beautiful skin in this article - How Will Your Skin Change After You Quit Sugar?

Common Names for Hidden Sugar

Check out these common names in the ingredients and see if you missed noticing any of them as sugars!

1. Fructose 

Fructose is found naturally in fruits, vegetables and honey. However, it is also produced commercially, from corn syrup or sugarcane to sweeten foods and beverages.

It is 1.2 - 1.5 times sweeter than table sugar.

• Glycemic Index: 19 (low)

2. Sucrose 

Sucrose is extracted from sugarcane. You can find them in baked goods like cakes, cookies, pastries, candies, and soft drinks. The sugar is commonly known as table sugar. Sucrose is extracted from sugarcane or sugar beets.

• Glycemic Index: 65 (medium)

3. Glucose

Glucose sugar is also called blood sugar. This is the primary source of energy for your body cells. You usually find it in carbohydrate-rich foods like grains, fruits, and vegetables. Commercially, they are produced from sugarcane, corn starch and sugar beets.

• Glycemic Index: 100 (high)

4. High-fructose Corn Syrup (HFCS)

HFCS is obtained from cornstarch and is commercially used in beverages like sodas and processed foods such as ketchup, canned fruits and salad dressings.

• Glycemic Index: 89 (high)

5. Dextrose 

Dextrose is just another name for glucose. You will find dextrose in processed meats, chewing gums, cakes, sweets, ice-creams and sauces. It is also called D-sugar. It's usually derived from wheat, cornstarch and sugarcane.

• Glycemic Index: 100 (high)

6. Maltose 

They can also be called malt sugar. It is derived from germinated grains like barley.You find them in malted milkshakes, beer, and some fruits like peaches and pears.

Its sweetness is 30-50% of sucrose (table sugar).

• Glycemic Index: 105 (high)

7. Agave Nectar

Agave nectar comes from agave plants (Agave tequilana or Agave salmiana). They are natural sweeteners in foods like granola bars, yoghurt and baked goods.  You will find different agave nectars like light, amber, raw, organic and so on. 

• Glycemic Index: 15-30 (low)

8. Maple Syrup

Maple sweetner is  a natural sweetener. They are made from maple tree sap. These are also rich in minerals like manganese, zinc, potassium. They have antioxidant, anti-inflammatory and immune supportive activities.

You can add them into your pancakes, waffles, ice-cream and yoghourt, and also use them for baking and cooking.

• Glycemic Index : 54 (medium)

9. Brown Rice Syrup

You will see brown rice syrup used in organic health-conscious products like energy bars, baby food, and some sweeteners for coffee and tea. This is a natural sweetner made from fermented brown rice. This alternative to table sugar is popular.

It has 50-70% sweetness of sucrose.

• Glycemic Index: Low

This sugar alternative is appropriate for diabetic people.

10. Date Sugar

Date sugar is also a natural sweetener from dried dates.  You will see this type of sweetner in health food products ; like energy bars and vegan baked goods.

It is as sweet as table sugar.

• Glycemic Index: 45-55 (medium)

Did you ever know that there were so many alternatives that act like regular sugar? 

Yes, look for these on the labels and try to find the best and healthiest sugar alternatives for your regular sugar.

• Stevia
• Monk Fruit Sweetener
• Organic Farm Honey
• Coconut Sugar
• maple Sugar
• Date Sugar
• Brown Rice Syrup

How Do You Spot These Hidden Culprits?

By carefully reading the labels and discovering these hidden sugars you are good to go!

Sharing tips to read and interpret to know about these hidden sugars in food labels:

1. Go Through the Ingredient list : Always make sure to check the ingredient list. That's the first thing you must do when you put your hands on anything in the grocery store. You will always find ingredients in descending order, with the top most being the most abundant in quantity.

Also, look for the above-mentioned list of hidden sugars.

2. Be mindful of Different Tricky Names of Artificial Sugars: Most of the names ending with 'ose' refer to sugar like fructose and maltose.

3. Know what is 'Added Sugars' : FDA makes sure that all foods are labelled with 'added sugars' if they contain any. And also, now they willbe kept seperately from naturally occuring sugars. So, look for 'Added Sugars' line under the sugar section to avoid them.

4. Watch for Sugar Alcohols and Artificial Sweeteners : Sorbitol xylitol, erythritol are some of the sugar alcohols. SOme of the products may use them for sweetening purposes. You will find these under 'Total Sugars'.

5. Be Cautious of 'Low-Fat' or 'Fat-Free' Products : When some products are marked as low fat or fat free they may compensate for the loss of flavour by adding more sugar. So, always look for the sugar content in the ingredient list.

Label reading is a skill you will eventually build. It's your superpower to make the best choices for you and your family. Avoid falling into the sugar-laden traps of food manufacturers. Always keep an eye out for hidden sources of sugar.

Did You Know?

In 2023-24, the global consumption of sugar was about 177.33 million metric tons, and is projected to increase to about 178.79 million metric tons by 2024-2025.

Repercussions of Excess Sugar Intake

No brownie points for guessing: excess sugar intake leads you to unhealthy weight gain, and it also results in high blood pressure, diabetes, and fatty liver disease, which eventually leads to heart-related problems and stroke.

Tips For Reducing Hidden Sugar Intake

 Be smart, act smarter: some strategies to limit the consumption of these hidden sugars in food.

Reduce hidden sugar intake by;

• Reading food labels.
• Avoiding sugary drinks.
• Choosing whole fruits over juices.
• Cooking at home enables control over ingredients. 
• Opting for unsweetened products. 
• Use spices for flavour, and select low-sugar cereals. 
• Controlling portion sizes and gradually reducing sugar in recipes. 
• Homemade snacks are healthier.

Stay informed, hydrate, and plan meals.

                             Be patient with changes!!

Wrapping Up

Coming face-to-face with hidden sugars on food labels is an expert skill. If you are someone dedicated to a healthier diet, then you can be the expert. Every delicacy you love may contain secret sugars. Know to recognise the best choices to be a healthier and happier you.