The Hidden Sugar Problem: How to Spot Added Sugars on Ingredient Lists

Health

The Hidden Sugar Problem: How to Spot Added Sugars on Ingredient Lists

Published

Nov 10, 2025

You already know that too much sugar isn’t great for your health — but spotting it isn’t as simple as checking for the word “sugar.” Food companies have gotten creative, sneaking it into sauces, cereals, and even “healthy” snacks under dozens of different names. Here’s how to identify added sugars and make smarter choices at the store.

1. The Difference Between Natural and Added Sugar

Not all sugar is created equal.

Natural sugars occur naturally in foods like fruit (fructose) and milk (lactose). These come packaged with nutrients, fiber, and water.
Added sugars are those manufacturers add to foods for sweetness or texture — think table sugar, corn syrup, or honey. These add calories but no nutritional value.

Even foods that look healthy, like granola or yogurt, can be packed with added sugars.

2. How to Read the Nutrition Label

Start with the “Total Sugars” line — this includes both natural and added sugars. The next line, “Includes Xg Added Sugars,” tells you how much was added during processing.
Tip: The American Heart Association recommends limiting added sugars to:

25g per day for women (about 6 teaspoons)
36g per day for men (about 9 teaspoons)

A can of soda alone often exceeds that limit.

3. The Many Names of Sugar

Manufacturers rarely use the word “sugar.” Instead, they list ingredients that sound more natural or scientific. Look out for these common aliases:

Words ending in “-ose” (glucose, fructose, maltose, dextrose)
Syrups (corn syrup, brown rice syrup, malt syrup)
Sweeteners like honey, molasses, fruit juice concentrate, or agave nectar

If sugar appears among the first few ingredients, the product is likely high in added sugar — ingredients are listed by weight.

4. Sneaky Sugar Sources

You’d expect sweets to have sugar, but it also hides in everyday items like:

Sauces and condiments (ketchup, BBQ sauce, salad dressings)
Flavored yogurt and cereals
Granola bars, bread, and even “healthy” smoothies

Quick tip: Choose unsweetened versions when possible, and add your own sweetness with fruit or a drizzle of honey so you control the amount.

5. Healthier Alternatives

If you’re cutting back, try swapping:

Sweetened yogurt → plain yogurt with berries
Sugary drinks → sparkling water with lemon
Flavored oatmeal → oats with cinnamon and sliced banana

Small swaps add up over time and help reset your palate so you crave less sugar naturally.