Decoding Food Labels: Hidden Sugars and Sneaky Sweeteners in Everyday Foods

Key Takeaways

• Many types of sugar have other names, such as cane juice, corn syrup, dextrose, fructose, maltose, and sucrose.
• Added sugars can also be disguised as syrups and juices.
• When checking food labels, look for the “added sugars” section.
• Common foods that hide sugar include cereals, breads, canned fruits and soups, condiments, dried fruits, nut butters and milks, and yogurt.

Identifying common sweeteners requires that you investigate disguised ingredient names and learn to decipher the fine print on product labels. There are many types of sugars in food and drinks that are easy to miss without a keen eye and a little know-how. We’re here to help.

Managing blood glucose levels can be challenging, especially with so many different hidden sugars in food and beverages. Many kitchen staples that seem healthy on the surface are loaded with added sugars and sweeteners lurking in the background. They’re easy to overlook!

We put together this handy cheat sheet so you can approach the grocery store with confidence. Put on your detective hat and grab your magnifying glass because we’re going to explain the ins and outs of decoding food labels!

Types of Sugars in Food: Your Go-To Guide

Before we highlight the most common foods and drinks that are notorious for sneaking added sugar, let’s focus on unmasking the culprits themselves. “Sugar” isn’t always called by its name. It’s a master of disguises with many aliases that can slip under the radar if you’re not actively looking for them. Watch for the following ingredients when decoding food labels:

• Brown Sugar: Refined sugar with molasses.
• Cane Juice: This juice from the sugarcane plant contains sucrose, also known as table sugar.
• Corn Syrup: One of the most common hidden sugars in food, corn syrup is mainly composed of glucose.
• Dextrose: Dextrose has an identical chemical composition to glucose.
• Fructose: Although it’s technically a natural sugar, added fructose is often highly concentrated.
• Glucose: As you know, glucose is a simple sugar found in the body.
• High-Fructose Corn Syrup (HFCS): Highly processed corn syrup that contains glucose and fructose.
• Invert Sugar: Table sugar that has been broken down into fructose and glucose.
• Lactose: A natural sugar found in dairy products, especially milk.
• Maltose: Sugar made by combining two glucose molecules.
• Muscovado Sugar: Less-refined brown cane sugar.
• Panela/Panocha: Unrefined whole cane sugar.
• Raw/Turbinado/Demerara Sugar: Cane sugar that hasn’t been fully refined.
• Sucrose: Another one of the most common hidden sugars in food, sucrose is table sugar made from glucose and fructose.

Don’t Overlook Concentrated Syrups and Juices

Some common sweeteners are listed as syrups, juices, or nectars, but they still contain significant amounts of sugar. Keep an eye out for the following types of sugars in food and drinks:

• Agave Syrup/Nectar: Made from the agave plant, this sweetener often contains significant amounts of fructose.
• Barley Malt: Made by converting the starches in barley to sugars.
• Date Syrup: Concentrated natural sugar from dates.
• Carob Syrup: Concentrated natural sugar from carob pods.
• Fruit Juice Concentrate: Highly concentrated fruit juice is often used to add hidden sugars in food and drinks.
• Golden Syrup: Syrup made from invert sugar.
• Maple Syrup: Often contains highly concentrated natural sugar and/or added sugar.
• Molasses: Sugar byproduct.
• Rice Syrup: Concentrated natural sugar made from rice.
• Sorghum Syrup: Concentrated natural sugar made from sorghum grain.

Common Culprits: Foods That Hide Sugar

Beyond the obvious sweet treats like candies and cakes, many foods that seem healthy are packed with sneaky sugars. Here are some of the main offenders:

• Breakfast Cereals: Many cereals are packed with sugar, even if the label makes them seem good for you.
• Breads: Sugar is often added to bread as part of the fermenting, baking, and browning processes.
• Canned Fruit: Many canned fruits are packed in syrup or concentrated fruit juice.
• Canned Soup: Sugar is often added to enhance flavor or thicken soups.
• Condiments: Even if you avoid hidden sugars in food, condiments could cause spikes.
• Dried Fruits: Dried fruits are highly concentrated; a few pieces can equal a whole fruit.
• Nut Butters and Milks: Some nut butters and milks contain added sugar. Choose unsweetened products.
• Yogurt: Many yogurt products are sweetened with sugar and/or contain highly concentrated fruit.

Manage Levels With Affordable Diabetes Supplies

In addition to avoiding common sweeteners and the many types of sugars in food, it’s important to use diabetic supplies for managing your levels.

We carry affordable insulin supplies, including insulin syringes and many diabetic pen options, as well as insulin pump infusion sets, insulin pump reservoirs, insulin pump supplies, and insulin pumps for sale.

We also have the least expensive glucose test strips, diabetes testing kits, and CGM supplies so you can easily check your blood glucose if you accidentally consume hidden sugars in food.

Decoding food labels is a start, but comprehensive at-home management requires vigilance and the right products. Contact us if you have any questions, and check our diabetes blog for more helpful tips. Shop discount diabetic supplies now.