Hidden Sugars: Read Labels & Eat Well

Common Sources of Sugar in Everyday Foods:

Natural Sugars

Found in fruits, vegetables, dairy (lactose), and grains. These come with fiber and nutrients, making
them less harmful.

Added Sugars

Found in processed foods, beverages, and snacks. These contribute to excessive calorie intake
without nutritional benefits.

Common sources:
Soft drinks, fruit juices, energy drinks
Sweets, candies, chocolates
Pastries, cookies, and cakes
Breakfast cereals and flavored yogurts
Sauces, ketchup, and salad dressings

Health Impacts of Excess Sugar:

1. Weight Gain and Obesity
   High sugar intake, especially from sugary drinks, leads to excess calorie consumption and weight
   gain.
2. Increased Risk of Type 2 Diabetes
   Frequent sugar spikes can lead to insulin resistance, increasing the risk of diabetes.
3. Heart Disease
   Excess sugar is linked to high blood pressure, inflammation, and increased triglycerides, contributing
   to heart disease.
4. Tooth Decay
   Sugar feeds bacteria in the mouth, leading to cavities and gum disease.
5. Fatty Liver Disease
   High fructose intake, particularly from sodas and processed foods, burdens the liver, increasing the
   risk of fatty liver disease.
6. Mental Health Effects
   Excess sugar consumption may contribute to mood swings, depression, and anxiety due to its impact
   on brain function and blood sugar levels.

How to Reduce Sugar Intake:

Read food labels and look for hidden sugars (e.g., high-fructose corn syrup, dextrose, sucrose).
Choose whole foods over processed ones.
Opt for water, herbal teas, or unsweetened beverages instead of sugary drinks.
Use natural sweeteners like honey or fruit in moderation.
Balance meals with fiber, protein, and healthy fats to reduce sugar cravings.

Understanding ingredient lists, especially when it comes to sugar, is key to making informed food
choices. Manufacturers often use different names for sugar to make products appear healthier.
Here’s how to decode them:

Recognizing Hidden Sugars

Sugar can appear under many names, including:
Common names: Sugar, cane sugar, brown sugar, powdered sugar
Syrups: High-fructose corn syrup (HFCS), corn syrup, maple syrup, rice syrup, malt syrup
Natural sugars: Honey, agave nectar, molasses, coconut sugarScientific names: Anything ending in “-
ose” (e.g., glucose, fructose, sucrose, dextrose, maltose, lactose)
Fruit-based sweeteners: Fruit juice concentrate, date sugar, apple juice concentrate.

Order of Ingredients Matters

Ingredients are listed in descending order by weight. If sugar (or its many forms) is one of the first
few ingredients, the product is likely high in sugar.

Total Sugar vs. Added Sugar

Total sugar includes both natural (e.g., from fruit or dairy) and added sugars.
Added sugar is what you want to watch out for—it includes any sweeteners added during
processing.

Sugar Disguised in Healthy-Sounding Names

Even “natural” sugars like honey, agave, or fruit juice concentrate still act like sugar in your body.
Organic cane sugar and coconut sugar are still sugar.

Daily Sugar Recommendations

The American Heart Association (AHA) recommends:
Men: No more than 36g (9 teaspoons) of added sugar per day
Women: No more than 25g (6 teaspoons)
Children: Varies by age but generally less than 25g

Many foods contain hidden sugars, even those that don’t taste particularly sweet. Here are some
common ones:

Condiments & Sauces

Ketchup
Barbecue sauce
Salad dressings (especially “light” or “fat-free” versions)
Pasta sauce
Teriyaki & stir-fry sauces

Dairy Products

Flavored yogurt
Flavored milk (chocolate, strawberry)
Coffee creamers
Some plant-based milk (like sweetened almond or oat milk)

Breakfast Foods

Granola and granola bars
Instant oatmeal (especially flavored varieties)
Breakfast cereals (even “healthy” ones)
Protein bars

Packaged & Processed Foods

Bread (especially white and whole wheat)
Canned soups
Crackers
Peanut butter (some brands add sugar)
Dried fruit (often coated in sugar)

Beverages

Fruit juices (even 100% juice has a lot of natural sugar)
Flavored coffee drinks (lattes, frappuccinos)
Energy drinks
Sports drinks
Vitamin-enhanced waters

Hidden sugars are added to many processed foods, even those that don’t taste sweet. Here are
some tips to identify and reduce them:

How to Identify Hidden Sugars

1. Read Nutrition Labels – Look at the “Total Sugars” and “Added Sugars” sections. The American
   Heart Association recommends no more than 25g (6 tsp) for women and 36g (9 tsp) for men per day.
2. Check the Ingredients List – Sugar can appear under different names, such as: High-fructose corn syrup (HFCS)
   Cane sugar, brown sugar, coconut sugar
   Agave nectar, honey, maple syrup
   Dextrose, maltose, fructose, sucrose, lactose
3. Be Wary of ‘Healthy’ Claims – Foods labeled “low-fat,” “natural,” or “organic” can still have high
   sugar content.
4. Watch Out for Unexpected Sources – Sugar hides in bread, yogurt, sauces (ketchup, BBQ sauce),
   salad dressings, granola bars, and even canned vegetables.

How to Reduce Hidden Sugars

1. Cook More at Home – This gives you control over ingredients.
2. Choose Whole Foods – Opt for fresh fruits, vegetables, whole grains, and unprocessed meats.
3. Pick Unsweetened Versions – Buy plain yogurt, non-sweetened nut milks, and cereals with no
   added sugar.
4. Use Natural Sweeteners in Moderation – If needed, use small amounts of honey, dates, or fruit as
   sweeteners.
5. Drink Water Instead of Sugary Beverages – Cut back on soda, flavored coffees, and fruit juices.
6. Train Your Taste Buds – Gradually reduce sugar intake so your cravings adjust.