Sneaky Sugar

Nutrition
Written By Katie Walker

Watch out for sugar under these surprising names on food labels.

By Certified Health Coach Kim Srp

Sugar 411

Okay, let’s talk about sugar!  Sugar gets somewhat of a bad rap. Did you know that the main source of energy our body uses to function is glucose (sugar)? Yes, it’s true! For the sake of not putting you all to sleep, I won’t go over how our body turns our food into glucose (we’ll save that for another day).  Let’s talk briefly about what happens when our bodies get too much sugar and how to prevent that from happening.

Too Much Sugar…Yikes!

So, if we get too much sugar, what does our body do with the excess?  Well, it stores it in various places throughout our body, which is not the best scenario. It can hang out in your liver or become quite at home as fat throughout your body. So how much is too much? That’s a great question!  The rule of thumb is to stick to getting your sugar from whole foods where it naturally occurs.  

  • Dairy Products – Lactose

  • Fruits and Vegetables – Fructose

  • Wheat – Sucrose, Maltose, Fructose, Glucose 

Whole Foods are the best way to fuel your body. Our bodies are designed to convert the sugar from these foods into energy the most effectively. What should be our biggest concern is added sugars. The recommended daily amount of added sugar is quite low. 24 grams (6 tsp) for women and 36 grams (9 tsp) for men. This is where things can get sticky…haha get it…sticky… (okay I thought it was funny)!

Added sugar is lurking everywhere. Food manufacturers add sugar to so many processed foods, because it just makes everything taste so darn good!  

Read Food Labels to Find Added Sugar

Ok, so how do you know how much added sugar is in the food you’re buying?  Read the label!  Food manufacturers are sneaky, they use words like “Healthy”, “All Natural”, “Organic”, etc. to fool consumers into thinking their product is a healthy choice. Beware of the words on the front of the package. The truth is in the ingredient list. Yes, manufacturers do have to list “added sugar” on the nutrition label, but if it’s under a certain amount they don’t have to list it at all…sneaky right?

Know the Names for Sugar

The nutrition facts label is required to inform you how much sugar is in a food. Remember, total sugar includes naturally occurring sugar as well as added sugar. Our main concern is the “added sugar” To locate added sugar in the ingredient list, takes a bit of skill as there are over 60 names for sugar…whaaat? 

Below is a quick guide to determine if added sugar is in the ingredient list.

Some major clues that an ingredient is an added sugar include:

  • it has syrup (examples: corn syrup, rice syrup)

  • the word ends in “ose” (examples: fructose, sucrose, maltose, dextrose)

  • “sugar” is in the name (examples: raw sugar, cane sugar, brown sugar, coconut sugar)

Other examples of added sugar include fruit nectars, concentrates of juices, honey, agave and molasses.

I know you’re thinking “Wait, you said fructose was natural so that should be ok.”  Yes, fructose is great if it comes in the form of a food, i.e.: tomato, bell pepper, blueberries, etc.  It’s when fructose is removed from those foods and used just as a sweetener that it becomes no bueno. 

Beware of Added Sugar in These Foods

Sugar is added to so many foods, here is a list of a few major “added sugar” violators:

  • Condiments: (ketchup, bbq sauce, salad dressings, bottled sauces)

  • Cereal: (dry cereal, flavored oatmeal, granola)

  • Fruit Juices (just get your juice from whole fruit)

  • Sports Drinks

  • Protein Bars

  • Protein Drinks

  • Breads, Crackers, Cookies.

  • Boxed Baking Mixes.

The best rule of thumb is to limit processed foods. If you buy processed foods, try to buy “unsweetened” and add your own sweetener.   

Here is a little exercise for you:

Look at items in your pantry and take a gander at the ingredient list. How did you fare on the added sugar front?  Any surprises?  Let me know how you did!

Katie Walker