Why So Many Aliases?
Food manufacturers use various forms of sugar for reasons beyond just sweetness. Different sugars can affect a product's texture, colour, moisture, and shelf life. For example, some are used to help with browning in baked goods, while others provide bulk
or a specific mouthfeel. By using several different types of sugar, companies can also list each one separately on the ingredients list. Since ingredients are listed by weight, this tactic can prevent a sugar-based ingredient from appearing first on the list, which might make a product seem healthier than it is.
The '-ose' Family: The Scientific Names
One of the quickest ways to spot a hidden sugar is to look for words ending in '-ose'. These are often the chemical names for different types of sugar molecules. Keep an eye out for sucrose (which is regular table sugar), glucose, fructose, dextrose, lactose, and maltose. While some of these occur naturally in foods like fruit and milk, when you see them high up on an ingredients list for a processed food, it signifies they are added sugars. Glucose and fructose are simple sugars, while sucrose, lactose, and maltose are made from combinations of these simpler forms.
Syrups and Malts: The Liquid Sugars
A huge category of added sugars comes in liquid form. Any ingredient with 'syrup' in its name is a red flag. This includes high-fructose corn syrup (HFCS), corn syrup, rice syrup, malt syrup, maple syrup, and golden syrup. Even syrups that sound healthier, like agave nectar or brown rice syrup, are still considered added sugars that contribute to your daily intake. Similarly, ingredients like molasses and treacle are concentrated sugar syrups. Malt-based ingredients such as barley malt, diastatic malt, and maltodextrin also function as added sugars.
Natural-Sounding Culprits
Many sugars are marketed to sound wholesome and natural, but your body metabolises them just like any other added sugar. These include honey, agave nectar, coconut sugar, date sugar, maple syrup, and fruit juice concentrate. While some of these, like honey, might contain trace minerals, they are primarily sugar and contribute calories without significant nutritional benefits when used as additives in processed foods. Names like 'evaporated cane juice,' 'cane crystals,' and 'raw sugar' are also just minimally processed forms of sugar.
How to Read the Label Like a Pro
Becoming a sugar detective is easier than it sounds. First, scan the ingredients list. Remember that ingredients are ordered from the highest amount to the lowest. If you spot multiple names for sugar throughout the list, the total amount is likely quite high, even if none of them are the top ingredient. Next, look at the Nutrition Facts panel. This table now separates 'Added Sugars' from 'Total Sugars'. Total sugars include those naturally present in milk or fruit, while added sugars are what you want to limit. This distinction is crucial in understanding what you're actually consuming. For example, a plain yogurt will have natural sugars (lactose), but a flavoured one will often have significant added sugars.
