Sugar can hide in plain sight on nutrition labels, disguised under various names that may not be immediately recognizable to consumers. Manufacturers often use alternative terms for sugar to make products appear healthier or to obscure the total amount of added sweeteners. This practice can make it challenging for health-conscious individuals to accurately assess the sugar content of packaged foods.
Understanding the different names for sugar on food labels is crucial for making informed dietary choices and managing sugar intake effectively. By familiarizing themselves with these alternative sugar terms, consumers can better navigate nutrition labels and make more informed decisions about the foods they purchase and consume. This knowledge empowers individuals to take control of their sugar consumption and overall nutritional health.
1) Evaporated Cane Juice
Evaporated cane juice is a term sometimes used on food labels to describe a sweetener derived from sugar cane. This ingredient is essentially a form of sugar, despite its more natural-sounding name.
The U.S. Food and Drug Administration has advised against using this term on labels. They state it may mislead consumers into thinking the product contains fruit juice rather than sugar.
Nutritionally, evaporated cane juice is very similar to regular table sugar. It undergoes minimal processing compared to white sugar, retaining some molasses content.
This ingredient may appear in various products, including baked goods, cereals, and beverages. When reading nutrition labels, consumers should be aware that evaporated cane juice contributes to the total sugar content of a food item.
While it may sound healthier, evaporated cane juice affects blood sugar levels similarly to other forms of sugar. It provides roughly the same number of calories as regular sugar per serving.
2) Dextrose
Dextrose is a simple sugar derived from corn or wheat that appears frequently on nutrition labels. It’s chemically identical to glucose, the primary form of sugar in the bloodstream.
Food manufacturers often use dextrose as a sweetener or preservative in processed foods. It can be found in baked goods, candies, sports drinks, and even some savory items.
Dextrose has a high glycemic index, meaning it can cause rapid spikes in blood sugar levels. This makes it a concern for people monitoring their sugar intake, especially those with diabetes.
On nutrition labels, dextrose may be listed under its chemical name or simply as “glucose.” It’s important to recognize these terms as added sugars when evaluating the overall sugar content of a food product.
While dextrose provides quick energy, it offers little nutritional value beyond calories. Consumers aiming to reduce sugar intake should be aware of its presence in foods and beverages.
3) Maltose
Maltose is a type of sugar that appears on nutrition labels under its chemical name. It’s a disaccharide composed of two glucose molecules bonded together.
Maltose occurs naturally in some foods like barley and wheat. It’s also produced during the malting process used to make beer and other fermented beverages.
Food manufacturers sometimes add maltose as a sweetener to processed products. It has about half the sweetness of table sugar but provides the same number of calories per gram.
Common sources of maltose in the diet include cereals, certain breads, and some candies. It may also be present in maltodextrin, a food additive derived from starch.
When reading nutrition labels, look for “maltose” listed under total or added sugars. Being aware of its presence can help those monitoring their sugar intake make informed choices about the foods they consume.
4) Barley Malt
Barley malt is a sweetener derived from barley grains. It appears on nutrition labels as a less obvious form of sugar.
This ingredient is created by soaking barley in water, allowing it to germinate, and then drying it. The resulting product contains maltose, a type of sugar.
Barley malt is commonly used in baked goods, cereals, and beverages. It provides a slightly sweet flavor and can help improve the texture and color of foods.
While it does contain some nutrients like protein and minerals, barley malt is primarily used for its sweetening properties. Its sugar content can contribute to overall calorie intake.
Those monitoring their sugar consumption should be aware of barley malt on ingredient lists. It may appear in products that are not typically considered sweet, such as breads or savory snacks.
5) Rice Syrup
Rice syrup is a sweetener derived from rice starch. It’s created by exposing cooked rice to enzymes that break down the starches into sugars.
This syrup has a mild, sweet flavor and a consistency similar to honey. Food manufacturers often use it as a substitute for high fructose corn syrup or regular sugar in processed foods.
Rice syrup can appear on nutrition labels under various names. These include brown rice syrup, rice malt, or simply rice syrup.
While some consider it a healthier alternative to refined sugar, rice syrup is still a concentrated source of calories and carbohydrates. It’s primarily composed of glucose, with small amounts of maltose and maltotriose.
Consumers should be aware that rice syrup doesn’t provide significant nutritional benefits beyond its sweetening properties. It’s important to moderate intake as part of a balanced diet.
When reading food labels, look out for rice syrup in products like granola bars, cereals, and baked goods. It’s often used in these items to enhance flavor and texture.
6) Maltodextrin
Maltodextrin is a common food additive derived from starch. It appears frequently on nutrition labels, often in processed foods and beverages. This white powder dissolves easily in water and has a neutral taste.
Food manufacturers use maltodextrin as a thickener, filler, or preservative. It can be found in a wide range of products, including snack foods, baked goods, and dietary supplements.
While maltodextrin is technically a complex carbohydrate, it behaves more like sugar in the body. It has a high glycemic index, meaning it can cause rapid spikes in blood sugar levels.
Nutritionally, maltodextrin provides 4 calories per gram, the same as table sugar. However, it lacks the vitamins, minerals, and fiber found in whole food sources of carbohydrates.
For those monitoring their sugar intake, it’s important to recognize maltodextrin on ingredient lists. Although not a direct form of sugar, its effects on blood glucose are similar.
7) Beet Sugar
Beet sugar is a common sweetener derived from sugar beets. It is chemically identical to cane sugar and provides the same sweetness and calories.
Food manufacturers often use beet sugar as an alternative to cane sugar. It can be found in various processed foods and beverages, including baked goods, cereals, and soft drinks.
On nutrition labels, beet sugar may be listed simply as “sugar” or “added sugar.” This can make it difficult for consumers to identify its source.
Beet sugar is a refined product that lacks the nutrients found in whole beets. It contributes to added sugar intake, which health organizations recommend limiting.
When reading food labels, be aware that beet sugar counts towards total sugar content. It’s important to consider this when managing sugar intake for health reasons.
8) Fruit Juice Concentrate
Fruit juice concentrate is a common ingredient used to sweeten foods and beverages. It’s made by removing water from fruit juice, resulting in a more concentrated form of sugar.
Many consumers mistakenly believe fruit juice concentrate is a healthier alternative to refined sugar. However, it’s still a form of added sugar and contributes to overall sugar intake.
Food manufacturers often use fruit juice concentrate in products marketed as “natural” or “no added sugar.” Common concentrates include apple, grape, and pear juice.
When reading nutrition labels, look for terms like “fruit juice concentrate,” “grape juice concentrate,” or “apple juice concentrate.” These indicate added sugars, even if the product claims to have no added sugar.
Nutritionally, fruit juice concentrate affects blood sugar similarly to other forms of sugar. It provides roughly the same number of calories as regular sugar.
To reduce sugar intake, be aware of fruit juice concentrate on ingredient lists. Choose whole fruits over juices or concentrates for more fiber and nutrients with less sugar impact.
9) Sucanat
Sucanat is a trademarked sugar substitute derived from sugarcane. It stands for “Sugar Cane Natural” and undergoes less processing than typical white sugar.
Sucanat retains more of the natural molasses content found in sugarcane. This gives it a darker color and a slightly different flavor profile compared to refined white sugar.
Manufacturers often use Sucanat in products marketed as healthier alternatives. It may appear in sweetened beverages, baked goods, and other processed foods.
While Sucanat contains some trace minerals, its caloric content is similar to regular sugar. Consumers should be aware that it still contributes to overall sugar intake.
When reading nutrition labels, look for Sucanat listed in the ingredients. It’s important to consider it as a form of added sugar when monitoring sugar consumption.
10) Brown Rice Syrup
Brown rice syrup is a sweetener derived from brown rice. It’s created by cooking brown rice and using enzymes to break down the starches into sugars. The resulting liquid is then strained and boiled to form a thick, amber-colored syrup.
This sweetener is often marketed as a healthier alternative to refined sugar. However, it’s important to note that brown rice syrup is still a concentrated source of sugar and calories.
Nutritionally, brown rice syrup is composed almost entirely of glucose. It has a high glycemic index, which means it can cause rapid spikes in blood sugar levels when consumed.
One concern with brown rice syrup is its potential arsenic content. Brown rice naturally contains arsenic, and the concentration process used to make the syrup can increase arsenic levels.
When reading nutrition labels, be aware that brown rice syrup may be listed under various names. These can include “rice syrup,” “rice malt,” or simply “brown rice sweetener.”
11) Caramel
Caramel is a common ingredient found on nutrition labels that often masks the presence of sugar. This amber-colored substance is created by heating sugar until it melts and darkens.
Caramel serves multiple purposes in food products. It acts as a flavoring agent, providing a rich, sweet taste. Additionally, it functions as a coloring agent, giving foods an appealing golden-brown hue.
Many processed foods contain caramel, including soft drinks, baked goods, and candies. It’s also frequently used in sauces and glazes for savory dishes.
While caramel can be made from various types of sugar, it typically contains a significant amount of added sugars. Consumers should be aware that seeing “caramel” on a label likely indicates the presence of extra sugar in the product.
When monitoring sugar intake, it’s important to recognize caramel as a form of added sugar. Reading nutrition labels carefully can help individuals make informed choices about their food consumption.
12) Coconut Sugar
Coconut sugar appears on many food labels as a seemingly healthier alternative to traditional sugar. It’s derived from the sap of coconut palm trees and undergoes minimal processing.
This sweetener has a lower glycemic index than regular table sugar, potentially causing less dramatic spikes in blood glucose levels. Coconut sugar contains small amounts of nutrients like iron, zinc, and potassium.
Despite these attributes, coconut sugar is still a form of added sugar. It provides about the same number of calories as regular sugar and is metabolized similarly in the body.
When reading nutrition labels, be aware that coconut sugar may also be listed as coconut palm sugar or coconut crystals. While it may offer slight advantages over refined white sugar, it should still be consumed in moderation as part of a balanced diet.
13) Corn Sweetener
Corn sweetener is a sugar derivative made from corn starch. It’s commonly used as a sweetening agent in processed foods and beverages. This ingredient often appears on nutrition labels, especially in products manufactured in regions where corn is abundant.
Corn sweetener can take various forms, including corn syrup and high-fructose corn syrup. These sweeteners are prized by food manufacturers for their ability to enhance flavor, texture, and shelf life of products.
Despite its widespread use, corn sweetener has faced scrutiny due to health concerns. Some studies suggest excessive consumption may contribute to obesity and metabolic issues. As a result, many consumers now actively look for this ingredient on food labels.
Food companies sometimes use corn sweetener as an alternative to traditional cane or beet sugar. It’s important for consumers to recognize this ingredient as a form of added sugar when reviewing nutritional information.
Products that commonly contain corn sweetener include soft drinks, baked goods, and various condiments. Being aware of its presence can help individuals make informed choices about their sugar intake.
14) Date Sugar
Date sugar is derived from dried dates that have been ground into a fine powder. This natural sweetener retains many of the nutrients found in whole dates, including fiber, potassium, and antioxidants.
Despite its name, date sugar is not a refined sugar like white or brown sugar. It consists entirely of pulverized dates, making it less processed than many other sweeteners.
Date sugar has a rich, caramel-like flavor that can enhance baked goods and desserts. It’s often used as a one-to-one substitute for brown sugar in recipes.
While date sugar contains natural fruit sugars, it’s important to remember that it still contributes to overall sugar intake. Consuming it in moderation is advisable, especially for those monitoring their sugar consumption.
On nutrition labels, date sugar may be listed as “dehydrated dates” or simply “dates.” It’s crucial to recognize these terms as sources of added sugars when reading ingredient lists.
15) Dextran
Dextran is a complex carbohydrate that can be used as a sugar substitute in some food products. It is derived from glucose and consists of chains of sugar molecules.
While less common than other sweeteners, dextran may appear on nutrition labels of certain processed foods. It functions as a thickening agent and stabilizer in addition to providing sweetness.
Dextran has a lower glycemic index compared to regular sugar, meaning it has less impact on blood glucose levels. However, it still contributes calories and should be considered when monitoring sugar intake.
Food manufacturers may use dextran in products like baked goods, dairy items, and frozen desserts. Its presence on an ingredient list indicates added sugars in the food.
Consumers aiming to reduce sugar consumption should be aware of dextran as one of the less obvious names for sugar additives. Checking labels carefully helps identify hidden sources of sugar in packaged foods.
16) Ethyl Maltol
Ethyl maltol is a synthetic compound used as a flavor enhancer in various food products. It has a sweet, caramel-like taste and aroma, making it an effective sugar substitute.
Food manufacturers often add ethyl maltol to increase the perceived sweetness of their products without using as much sugar. This ingredient can be found in baked goods, candies, beverages, and dairy products.
While ethyl maltol is not technically sugar, it contributes to the overall sweetness of food items. Consumers should be aware of its presence when reading nutrition labels, especially if they are monitoring their sugar intake.
The compound is generally recognized as safe by food regulatory agencies. However, some individuals may experience sensitivity or allergic reactions to ethyl maltol.
When checking ingredient lists, look for “ethyl maltol” or “3-hydroxy-2-ethyl-4-pyrone” to identify this sugar-like additive. Being aware of its presence can help make more informed dietary choices.
Understanding Sugar’s Role in Nutrition
Sugar plays a complex role in our diets, impacting health in various ways. It provides quick energy but can also lead to negative effects when consumed in excess. Misconceptions about sugar are common, making it important to understand its true nutritional impact.
How Sugar Affects Your Body
Sugar provides rapid energy by quickly raising blood glucose levels. This can boost alertness and mood in the short term. However, frequent sugar consumption may lead to insulin resistance over time.
Excessive sugar intake is linked to weight gain and obesity. It can contribute to tooth decay by feeding harmful oral bacteria. Sugar can also increase inflammation in the body.
Some studies suggest high sugar consumption may increase the risk of heart disease and type 2 diabetes. It may also affect cognitive function and memory.
Sugar can be addictive for some people. It triggers dopamine release in the brain, similar to certain drugs. This can lead to cravings and overconsumption.
Common Misconceptions About Sugar
Myth: All sugar is bad for you.
Fact: Natural sugars in fruits and vegetables come with fiber, vitamins, and minerals.
Myth: Sugar-free foods are always healthier.
Fact: Artificial sweeteners may have their own health concerns and don’t necessarily aid weight loss.
Myth: Brown sugar is much healthier than white sugar.
Fact: Brown sugar contains minimal additional nutrients and is nutritionally similar to white sugar.
Myth: Fruit juices are a healthy alternative to soda.
Fact: Many fruit juices contain as much sugar as sodas, often without the fiber of whole fruits.
Myth: Sugar causes hyperactivity in children.
Fact: Scientific studies have not found a consistent link between sugar intake and hyperactivity.
Identifying Hidden Sugars on Labels
Sugar hides on nutrition labels under many different names. Manufacturers use various terms to disguise added sugars, making it challenging for consumers to make informed dietary choices.
Why Companies Use Alternative Names
Food companies employ alternative names for sugar to make products appear healthier. By listing multiple types of sugar, they can avoid having “sugar” as the first ingredient. Common disguises include fruit juice concentrates, syrups, and words ending in “-ose” like dextrose or maltose.
Some labels use seemingly healthy terms like “organic cane juice” or “coconut sugar”. These may sound nutritious, but they’re still added sugars. Honey, agave nectar, and maple syrup are other natural-sounding sweeteners that count as added sugars on labels.
Impact on Dietary Choices
Hidden sugars can lead consumers to unknowingly exceed recommended sugar intake. The average American consumes about 17 teaspoons of added sugar daily, far above the recommended limit of 6-9 teaspoons.
Excess sugar consumption is linked to various health issues:
- Obesity
- Type 2 diabetes
- Heart disease
- Tooth decay
Being aware of sugar’s many names empowers shoppers to make healthier choices. Reading ingredient lists carefully and looking for terms like syrup, nectar, and juice concentrates can help identify added sugars.
The updated Nutrition Facts label now requires manufacturers to list “Added Sugars” separately. This change makes it easier for consumers to track their sugar intake and make informed decisions about their diet.