It shouldn’t be a surprise that sugar comes in many different forms. When looking at a nutrition label, you’d like to think you can easily spot which item is best for you based on the amount of total sugar in it, correct? Well, maybe. This has been a hot topic since the FDA changed regulations to require a nutrition label to incorporate an “Added Sugar” line in order to help consumers make healthier, more informed choices. Well, really it started way before that but this sparked additional conversation on whether or not this move is helpful to consumers.
Disclaimer: This is not medical advice and should not replace guidance from a health care provider.
Why is sugar so complicated? Many reasons but one that is important to know is that sugar can hide under the guise of many other names, and manufacturers love to use them. By using different names for sugar, it allows companies (those who use this strategy) to list it further down the ingredient list and make the product’s composition appear healthier. (Note: Ingredients listed are listed in order of total amount in the product. For clarity, the first ingredient is always the most abundant. If different names are used, you won’t see it listed as the first ingredient even if it carries, in total, a large amount of the product’s makeup.)
There are at least 60 names for sugar (get the list below) on a nutrition label. Furthermore, and what is possibly more confusing, is that the debate about total sugars vs. added sugars is still ongoing and people are seeking more information on the effects it has on the body.
Where do we start then? Let’s look at what the nutrition label on products has to say. Total sugars are the amount of sugars in the product which will have a line below it to tell you how many added sugars exist. Because added sugars can cause negative health effects, you’d likely want to avoid products that are high in these, right? Again, maybe.
Even more confused? Let’s sort this out. While an article by Reason.com goes into a deep dive on why the Added Sugar line might not be the most helpful and doesn’t entirely solve the sneaky list of sugars, they make one point that should clear up some confusion.
And that point is that we should be mindful of how much sugar we are consuming regardless of what bucket it falls in. For example, you could eat something with 9g of Added Sugars and 18g of Total Sugars and for the person who is trying to consume less sugar in general this is a better option than a product that has 40g of Total Sugar and 0g of Added Sugar. It really is a numbers game!
Additionally, naturally occurring sugars are different from added sugars, the latter of which can spike your blood sugar levels. Sugar can also process differently when consumed with foods that have protein, fiber, and fat, which impact how intensely it affects blood sugar levels. This is where the Glycemic Index would come in (even though that is also debated on its effectiveness too.)
This tangled web is rather overwhelming, even for someone like me who values learning about health endlessly. With my limited knowledge in this area, I highly recommend working with a registered dietician or health care provider if you have questions on how sugar impacts your individual health.
In the meantime, I can help provide some starting points in case you’re feeling just as overwhelmed. So how do we keep this simple and find somewhere to start?
- Look at All The Ingredients. Don’t just look at the amount of calories in something and plop it in your cart. Look at the total sugars line- is it mostly added sugars? Is it high in sugar but no added sugars? Weigh the cost versus reward before mindlessly purchasing.
- Aim for Consuming Less Sugar in General. We know that too much of anything isn’t a great thing and sugar is one that is easily overconsumed as a whole. Aim for products that are specifically low in added sugars as we know this is the culprit for many other health related issues with the caveat that the total sugars shouldn’t be astronomical either. You don’t need to necessarily go without sugar (depending on your goals and health conditions), just be mindful of your sugar intake and this can be done by consuming a well balanced diet.
- Find the Shortest Ingredients List. Look at the Ingredients list and aim for 4 or less ingredients. While this isn’t fool proof, what it does is help you categorize how processed the food is and aim for foods that are minimally processed. Yea it may taste better with all the other stuff but at what long term cost? You don’t need to remove or deny yourself the joy of your favorite brands, simply try alternative options, healthier brands, or try making it at home so you know what is in it.
- Incorporate More Whole Foods. As alluded to above, this allows you to still have the things you enjoy but without all the extra. Including whole foods as much as possible also helps nourish the body at a basic level without a lot of human intervention. Focus on buying seasonally to ensure the best taste and nutrients levels!
If anything is learned from this ongoing debate and increased awareness around nutrition labels and sugar consumption, it is that informed decisions are important. You deserve to know what’s going in your cart and on your table. Know what you’re putting into your body. Make decisions that will protect your health as best as you can. And aim for getting back to the basics without the highly processed foods.
Interested in the List of Sneaky Sugar Names?
This download includes:
- Information on what sugar does to the body
- List of 60 names for sugar
