How to Spot Sugar on the Ingredients List.
Amidst the 90 Days of Zero Sugar Challenge, many people are looking for ways to reduce sugar in their diets. However, it’s not always obvious where sugar is hiding, especially in packaged foods. Even if a product claims to be “sugar-free” or “low sugar,” it can still contain various forms of sugar or sweeteners under different names. To make informed choices, it’s essential to know how to spot sugar on the ingredients list. We’ll explore how sugar is listed, common names for sugar, and tips on how to identify sugar in your food.
Understanding the Ingredients List;
In most countries, food labels must list ingredients in descending order by weight. This means that the ingredient that makes up the highest percentage of the product will be listed first. For example, if sugar or a sugar-based ingredient is listed as one of the first few items, it means that the product contains a high amount of sugar.
One important thing to remember is that the term “sugar” doesn’t always appear in its
simplest form. Sugar can be found in various forms, and these variations can be more
difficult to spot at first glance. That’s why it’s crucial to recognize the many names sugar can go by.
Common Names for Sugar
Sugar can be listed under many different names, each corresponding to a different type of sugar or sweetener. Here are some of the most common terms you might see on an ingredients list:
Sucrose: This is the chemical name for table sugar and is one of the most common sugars added to food.
High Fructose Corn Syrup (HFCS): Often used in sodas and processed foods, HFCS is a liquid sweetener made from corn. It contains both glucose and fructose, two types of sugar, and can be particularly high in fructose.
Corn Syrup: Similar to HFCS but without the added fructose, corn syrup is another sweetener used in processed foods and baked goods.
Refined Honey: Though natural, refined honey is still a form of sugar. It can often be found in cereals, snacks, and beverages, always prefer natural occurring honey or do it from home.
Maple Syrup: Like honey, maple syrup is a natural sweetener but still contains a high amount of sugar.
Agave Nectar: Derived from the agave plant, this syrup is often used as a sweetener in
“healthier” products. It contains a high level of fructose, which can have its own health
concerns when consumed in large amounts.
Fruit Juices or Concentrates: Fruit juices like apple juice or orange juice, or their
concentrated versions, are sometimes used / added as sweeteners. Though they may seem healthier, they are still forming of sugar that can spike your blood sugar levels.
Cane Sugar or Cane Syrup: These are derived from sugarcane and are often used as
alternatives to traditional sugar. They are still essentially sugar, despite sounding more natural.
Dextrose and Maltose: These are other forms of sugar that are often added to processed foods. Dextrose is a type of glucose, while maltose is made from starch and can be found in products like malted milk.
Other Syrups: Ingredients like brown rice syrup, agave syrup, and sorghum syrup are all variations of sweeteners and should be treated similarly to sugar.
Why Does Sugar Have So Many Names?
The food industry uses various names for sugar for a few reasons like it makes it harder for consumers to track how much sugar they’re consuming, using multiple names for essentially the same ingredient, manufacturers can often avoid putting “sugar” in large quantities on the label. Additionally, some sweeteners, like agave or refined honey, are marketed as “healthier” alternatives to refined sugar, despite often being equally problematic when consumed in large amounts.
Tips for Spotting Sugar on Labels
Look for multiple sugar-related ingredients: Some products list several forms of sugar in the ingredients list. For example, a snack might contain both “corn syrup” and “honey,” meaning it contains multiple types of sugar.
Check for sugar at the top of the list: If sugar or any of its many forms is listed among the first ingredients, the product is likely to be high in sugar.
Pay attention to serving size: Sometimes, sugar content can seem lower than it is because the serving size listed on the package is smaller than what you might realistically eat.
Know your sugar alternatives: Natural occurring sugars like fruits, monk fruit, or may be included as lower-calorie alternatives. While they don’t contribute to the same level of sugar consumption, they still affect your taste preferences and prevent cravings.
Be cautious with “healthy” or “natural” labels: Just because a product claims to be healthy or natural doesn’t mean it’s low in sugar. Always check the ingredients list to ensure there’s no hidden sugar.
Therefore, as we battle the 90 Days Zero Sugar Challenge to exert the social behavioural and dietary behaviour, you should know that Sugar is an ingredient that often hides under many different names on food labels. Remember, sugar can sneak into many products, even those that seem healthy, so vigilance is key. If you’re trying to reduce your sugar intake, checking ingredients carefully is one of the best tools you can use to stay on track.
About the author;
Kamara Daniel- Nutritionist, Bwindi Community Hospital- MD- Nutrition Rehabilitation Centre. He is also a Board Member, Allied Nutritionists Association of Uganda.
