25+ Hidden Sugars to Watch for on Labels

Think your food is sugar-free? Think again! Hidden sugars go by many names, and they're lurking in more products than you might realize. Understanding how to spot them on food labels is crucial for managing your blood sugar and overall health.

The Problem: Sugar's Many Disguises

The food industry uses a vast array of terms to refer to sugar. This can make it incredibly challenging for consumers to identify how much sugar is truly in a product, even when a label might boast "no added sugar" on the front. These different names allow manufacturers to list various forms of sugar separately on the ingredient list, potentially making it seem like there's less of any single type of sugar than there actually is. This often leads to unexpected blood sugar spikes and sabotages dietary goals.

The List: 25+ Hidden Sugars You Should Know

To help you become a label-reading detective, here are over 25 common names for hidden sugars to watch out for when you're checking ingredient lists:

Sucrose

Glucose

Fructose

High Fructose Corn Syrup

Maltose

Dextrose

Corn Syrup

Agave Nectar

Honey

Molasses

Barley Malt

Brown Sugar

Cane Sugar

Raw Sugar

Fruit Juice Concentrates (like apple or pear juice concentrate)

Palm Sugar

Evaporated Cane Juice

Caramel

Rice Syrup

Invert Sugar

Maple Syrup

Malt Syrup

Maltodextrin

Turbinado Sugar

Coconut Sugar

Galactose

Lactose

Remember: Even terms that sound "natural" or "healthy" like honey, agave nectar, and fruit juice concentrates are still forms of sugar and will affect your blood sugar levels.

The Crucial Reminder: Always Check Ingredients

It's vital to understand that these sugars can hide in seemingly "healthy" foods such as yogurt, granola bars, sauces, dressings, and even whole-wheat bread. They can cause your blood sugar to spike even when the front of the package makes a "no added sugar" claim. This highlights the importance of always checking the ingredients list carefully, not just the nutrition facts panel or front-of-package claims. Look for where these sugar names appear in the list; the higher up they are, the more sugar the product contains.

Need Help Reading Labels and Choosing Smart?

Navigating food labels can feel like a complex task, but it's an essential skill for managing diabetes effectively.

I’m Cristhiane, a dietitian specializing in diabetes. If you need personalized guidance on how to decode food labels, make smart food choices, and confidently manage your blood sugar, I'm here to support you.

Visit www.saybyetodiabetes.com or call me today to start your journey!