The Sugar Hiding in Plain Sight
- Amber Charboneau
- Apr 1
- 2 min read
Many of us strive to make healthier food choices, and one of the most common pieces of advice is to cut back on sugar. But did you know that simply looking for the word “sugar” on an ingredient label isn’t enough? Food manufacturers have become experts at disguising added sugars under different names, making it challenging for consumers to know just how much sugar they’re really eating.
Sugar by Any Other Name
In an effort to appeal to health-conscious shoppers, many processed food brands use alternative names for sugar—sometimes more than one in a single product. In fact, there are over 60 different names for sugar that can be found on ingredient lists.
Some of the most common include:
High-fructose corn syrup
Cane juice
Maltodextrin
Dextrose
Evaporated cane syrup
Barley malt
Agave nectar
Fruit juice concentrate
This means that a product labeled as “no added sugar” may still contain multiple forms of hidden sugar under different names.
How Much Sugar Are We Really Eating?
The American Heart Association recommends that women consume no more than 25 grams (6 teaspoons) of added sugar per day and men no more than 36 grams (9 teaspoons), which is likely still too much. Yet, the average American consumes a staggering 77 grams (about 19 teaspoons) of sugar per day—more than three times the recommended limit! This excessive intake has been linked to a higher risk of obesity, diabetes, heart disease, and many other conditions that can be traced back to insulin resistance. (Look for our next blog on Insulin Resistance)
Being an Informed Consumer
Understanding how to identify hidden sugars can empower you to make better dietary choices. Here are a few ways to stay informed:
Read ingredient lists carefully. If a product has multiple forms of sugar, it’s likely to have a higher sugar content than you think.
Check the nutrition label. Look at the “Added Sugars” section to see how much sugar has been included beyond the naturally occurring sugars in ingredients like fruit or dairy.
Avoid processed foods. Whole foods like vegetables, proteins, and healthy fats don’t come with hidden sugars or confusing labels.
A Balanced Approach to Sugar
We love a piece of cake and cookie as much as the next guy, but being aware of where sugar is hiding in your diet allows you to make intentional choices that align with your health goals making a treat now and then reasonable. Small adjustments, like swapping out processed snacks for whole foods or choosing beverages with little to no added sugar, can make a big difference over time.
When we fuel our bodies with real, whole ingredients, we allow them to function the way God designed to—naturally, efficiently, and healthfully. Knowledge is power, and with it, we can take control of what we consume and how we nourish ourselves and our families.
By becoming an informed shopper, you’re not just avoiding excess sugar—you’re taking an important step toward long-term health and well-being.
