Why So Many Names for Sugar?
You'll find sugar listed on ingredient labels by many names, and it's not always by accident. Food companies use different forms of sugar for various reasons: to improve flavour, texture, and shelf life, or even to change the mouthfeel of a product. Sometimes,
using several different types of sugar allows each one to appear lower on the ingredients list, which is ordered by weight. This can make a product seem healthier than it is, as you might not realise that three or four different sweeteners are collectively one of the main ingredients. These added sugars are lurking in savoury foods like pasta sauces and bread just as often as they are in sweets and yogurts.
The '-ose' Family: A Simple Disguise
One of the easiest ways to spot a hidden sugar is to look for words ending in '-ose'. This suffix is a clear giveaway for many types of simple sugars. You’ll commonly find dextrose, fructose, glucose, sucrose, and maltose on ingredient lists. Glucose is the primary fuel for our bodies, and fructose is often called 'fruit sugar'. Sucrose, or table sugar, is a combination of glucose and fructose. While these sound scientific, they are all simple sugars that your body processes for energy. The problem arises from their excessive consumption in processed foods, which can contribute to various health issues.
Syrups and Malts: The Liquid Sugars
A huge category of added sugars comes in liquid form, often as syrups. High-fructose corn syrup (HFCS) is well-known, but it's just one of many. Keep an eye out for barley malt, brown rice syrup, maple syrup, agave nectar, and carob syrup. These are often found in beverages, sauces, and baked goods. Manufacturers use them because they blend easily and add moisture. Just because a syrup sounds natural, like maple or agave, doesn't mean it isn't an added sugar. Your body still processes it as such, and it contributes to your daily sugar intake.
The 'Natural' Deception
Many people reach for products sweetened with 'natural' sugars like honey, agave nectar, or coconut sugar, believing they are healthier alternatives. While some, like honey, may contain trace nutrients and antioxidants, they are still fundamentally sugars. Agave nectar, for example, is often marketed for its low glycemic index, meaning it doesn't spike blood sugar as quickly. However, it is very high in fructose, which, when consumed in excess, is processed by the liver and can contribute to health problems like increased fat storage. The consensus among health experts is that all added sugars—whether from a beehive or a factory—should be limited.
Complex Names for Simple Problems
Some added sugars have complex, chemical-sounding names that make them hard to identify. Maltodextrin is a common one. It's a white powder derived from starch (like corn, rice, or potato) used as a filler, thickener, or preservative in many processed foods. Despite being a complex carbohydrate, it has a very high glycemic index—even higher than table sugar—and can cause sharp spikes in blood sugar. Studies also suggest it can negatively affect gut bacteria. While considered safe by food authorities, a diet high in products containing maltodextrin is often high in processed foods and sugar, which can increase health risks over time.
How to Be a Sugar Detective
Becoming a savvy label reader is your best defence. First, look for the 'Added Sugars' line on the nutrition facts panel, which is now mandatory on many labels. This tells you exactly how much sugar was added during processing, separate from what occurs naturally in ingredients like milk or fruit. A Daily Value (DV) of 5% or less for added sugars is considered low, while 20% or more is high. Next, scan the ingredients list. Remember that ingredients are listed by weight, so the higher up a sugar name appears, the more of it there is in the product. Be suspicious if you see multiple types of sugars listed—it's a common strategy to hide the total amount.
