How to Spot the Hidden Sugars in Your Food

1. How to Spot the Hidden Sugars in Your Food Walk through any supermarket and you’ll see it, shelves lined with “healthy” cereals, “low- fat” snacks, fruit-flavoured yogurts, and drinks promising vitamins and energy. Many of these products seem like smart choices. Yet, a closer look at their labels often reveals something less appealing: high amounts of hidden sugar. Some of the sugar alternatives that are perceived to be healthy also contain high amount of sugar. The problem is that sugar is not always obvious. It's not just in cakes, cookies, or sodas; it shows up in foods that do not seem sweet, and often under names that we do not always connect to sugar. With repeated consumption, these "hidden sugars" can significantly hurt our health. Learning to identify them is one of the most effective steps you can take toward better eating habits. Why Hidden Sugar Matters The World Health Organization recommends limiting “free sugars”; that is, added sugars plus those naturally present in honey, syrups, and fruit juices - to less than 10% of your daily energy intake, ideally closer to 5%. For an adult, that is about 25 grams, or six teaspoons.

2. It's very easy for most people to get beyond that level and don't even know it! It's actually not unusual for someone to consume a whole day's worth of sugar before lunch, just from eating processed foods! Excess sugar intake is linked to: •Increased risk of type 2 diabetes and heart disease •Weight gain and obesity •Energy fluctuations and fatigue •Tooth decay The difficulty lies in recognizing where it’s coming from; especially when it’s hidden behind marketing claims and unfamiliar ingredient names. Sugar’s Many Names If sugar appeared clearly on every ingredient list as just “sugar,” spotting it would be simple. But manufacturers use dozens of alternative names, some of which sound wholesome or scientific. Here are some common examples: •Natural-sounding sweeteners: Honey, maple syrup, agave nectar, coconut sugar •Scientific terms: Sucrose, fructose, glucose, maltose, dextrose •Syrups: Corn syrup, high-fructose corn syrup, brown rice syrup, golden syrup •Other forms: Molasses, fruit juice concentrate, malt extract, evaporated cane juice A practical rule: if the word ends in “-ose” or includes “syrup,” it is almost certainly a form of sugar. Reading the Nutrition Label Understanding the nutrition label is essential for spotting hidden sugars. Two sections deserve special attention: •Total Sugars: This includes both naturally occurring sugars (such as lactose in milk) and added sugars.

3. •Added Sugars: This line specifies sugars added during processing. These are the ones most linked to negative health effects. Ingredients are listed in order of quantity. If sugar or its aliases appear in the first three ingredients, the product is likely high in added sugar. Common Places Sugar Hides You may not taste sweetness, but that doesn’t mean it’s not there. Sugar is often added to enhance flavor, improve texture, or extend shelf life. Common culprits include: 1.Breakfast cereals: Even “whole grain” varieties can contain large amounts. 2.Granola and energy bars: Frequently marketed as health foods but often similar to confectionery in sugar content. 3.Flavored yogurts: A single serving can contain more sugar than a dessert. 4.Sauces and condiments: Ketchup, barbecue sauce, and even some salad dressings can be surprisingly sweet. 5.Bread: Especially packaged white and “honey wheat” bread. 6.Canned soups: Added sugar helps balance flavors but also increases total intake.

4. 7.Beverages: Fruit juices, iced teas, flavored waters, and coffee drinks can be sugar- heavy without tasting overly sweet. How Manufacturers Keep Sugar Low on the List Food companies sometimes divide sugar into several different forms so each appears further down the ingredient list. For example, a product might contain honey, molasses, and brown rice syrup. Individually, these seem small; but combined, they may represent a significant portion of the product’s weight. This practice makes a product seem healthier than it is, especially to consumers who glance only at the top few ingredients. Don’t Be Misled by the “Health Halo” Packaging can be persuasive. Words like organic, natural, low-fat, and gluten-free create an impression of healthfulness, but they say nothing about sugar content. Organic cane sugar, for example, is still sugar. Your body processes it in the same way as conventional sugar. Practical Steps to Reduce Hidden Sugar Intake

5. Cutting back doesn’t mean eliminating every trace of sugar from your diet; but it does mean being intentional about where it comes from. •Read labels carefully: Even for brands you’ve trusted for years, as formulations can change. •Choose unsweetened options: Whether it’s yogurt, nut milk, or nut butter, add your own natural flavor with fruit or spices. •Cook more at home: Preparing sauces, dressings, and snacks yourself lets you control sugar content. •Experiment with spices: Cinnamon, nutmeg, vanilla, and cardamom can create the perception of sweetness without added sugar. •Use alternative sweeteners: Stevia, monk fruit, or erythritol can provide sweetness without spiking blood sugar. •Mind portion sizes: Even “healthier” snacks can contribute to sugar overload if eaten in large amounts. Resetting Your Taste Preferences If you’re accustomed to high-sugar foods, reducing your intake may initially make everything taste bland. This adjustment period usually lasts two to three weeks, after which your taste

6. buds become more sensitive to natural sweetness. Foods like berries, carrots, and plain yogurt start to taste far sweeter than before. The Takeaway Hidden sugars are present in what seem like healthy options, little snacks, and simple staples. By being able to recognize them, check labels, and make minor changes, you can easily cut back on your intakes while still consuming delicious meals. Next time you're at the store, take a close look at your "healthy" staples. You will probably encounter a few surprises -- but you will also be empowered to make better choices, which means you're well on your way towards a healthy and more balanced diet! Frequently Asked Questions (FAQs) 1. What are hidden sugars? Added sugars in foods you don’t expect, often listed under names like maltose, syrup, or juice concentrate. 2. Are natural sweeteners better? Not significantly — your body processes honey, agave, and refined sugar similarly. Moderation is key. 3. How do I spot them? Check “Added Sugars” on nutrition labels and scan the ingredient list for sugar’s many aliases. 4. Are all sugars bad?

7. No. Naturally occurring sugars in fruit and dairy come with fiber and nutrients. Added sugars are the main concern. 5. Which foods hide sugar most? Cereals, flavored yogurt, granola bars, bread, sauces, soups, and sweetened drinks. 6. How much sugar is okay daily? WHO recommends under 25g (6 teaspoons) for most adults. 7. How can I cut back? Choose unsweetened products, flavor with spices, cook at home, and try alternatives like stevia or monk fruit.