The One Label Check Your Body Needs You to Make: Read More

Let’s be real: most of us think we’re pretty savvy when it comes to reading food labels. “I always check before I buy!” we say. But here’s the uncomfortable truth: if you’re only glancing at the bold claims on the front of the package, you’re probably getting tricked. The real story is hiding in plain sight – on the back, in the fine print, and under a dozen sneaky names for sugar.

Walk down any grocery aisle and you’ll see packages screaming “Fat-Free,” “All Natural,” “No Added Sugar,” or “Sugar-Free.” Sounds healthy, right? Wrong. These are marketing tricks designed to catch your eye, not to tell you what’s actually inside. The truth is on the back in the ingredients list and the nutrition label. That’s where you need to look.

Brands know you’d run for the hills if you saw “sugar” as the first ingredient in your “healthy” granola. So, they get creative. They split the sugar into a bunch of fancy-sounding names so you don’t notice the total amount. Here are just a few of sugar’s undercover identities:

• Maltose
• Dextrose
• Fructose syrup/Maple syrup
• High-fructose corn syrup
• Maltodextrin ( commonly found in protein powder)
• Agave nectar (sounds healthy, but it’s just sugar)
• Jaggery powder (still sugar)
• Cane juice crystals (fancy, but still sugar)
• Fruit concentrate (often more sugar than fruit!)

If you see three or four different types of sugar sprinkled across the ingredient list, that’s a red flag. They’re hiding how much sugar is really in there.

Ever seen a snack that claims to have only 50 calories per serving? Sounds great, until you realize one serving means five chips. Who eats just five chips? Nobody. Always check the total servings per pack and look at calories per 100 grams for a reality check. If the serving size is unrealistically tiny, the math is off and so is your health.

Ingredients are listed in descending order. If sugar (or one of its sneaky names) is in the top three, that product is basically dessert in disguise. If the label looks like a chemistry textbook, with a bunch of unpronounceable additives, maybe leave it on the shelf.

Hidden sugar isn’t just about extra calories. It’s a silent culprit behind a long list of health issues:

• Weight Gain and Obesity: Sugary foods are calorie-dense and can mess with your hunger signals, making you overeat.
• Type 2 Diabetes Risk: Too much sugar leads to insulin resistance, which can progress to diabetes.
• Cardiovascular Problems: High sugar intake raises triglycerides, inflammation, and bad cholesterol, all risk factors for heart disease and stroke.
• Tooth Decay: Sugar feeds bacteria in your mouth, leading to cavities and gum disease.
• Mood Swings and Mental Health: Sugar spikes and crashes can cause mood swings, anxiety, and even depression.
• Other Health Impacts: Hidden sugar is linked to fatty liver disease, chronic inflammation, skin issues, a weakened immune system, and even an increased risk of certain cancers.

You’d be shocked where sugar hides:

• Sugary beverages (soda, sports drinks, flavored water)
• Breakfast cereals (especially kids’ cereals)
• Yogurt (flavored and low-fat varieties)
• Granola/Protein bars (some have as much sugar as a candy bar!)
• Condiments and sauces (ketchup, BBQ sauce, Pasta sauces, salad dressing)
• Canned soups/ Soup Powders and fruits
• Bread and baked goods (sugar-free biscuits, no maida biscuits, cookies)
• Frozen packaged foods
• Flavored coffee drinks
• Low-fat and fat-free products
• Sweets and snacks (even savory baked chips!)
• Fruit snacks and roll-ups
• Dressings and marinades
• Dairy alternatives (flavored almond or coconut milk)
• Smoothies (especially store-bought)

Natural sugars, found in fruits, veggies, and dairy, come with fiber, vitamins, and minerals. They’re not the enemy. The real problem is hidden and added sugars in processed foods, empty calories with zero nutritional value. But, moderation is the key.

How Much Sugar Is Too Much?

The WHO suggests that both adults and children should limit free sugars to less than 10% of total energy intake, and ideally less than 5% for additional health benefits. For an average adult consuming 2,000 calories per day, 10% of calories from sugar is about 50 grams (roughly 12 teaspoons), and 5% is about 25 grams (about 6 teaspoons). (2)

Take Control: Your Action Plan

1. Read the Back Entirely, Not Just the Nutritional Table: Ignore the marketing. Look at the ingredient list and nutrition label.
2. Learn the Aliases: Know the many names for sugar.
3. Check the Serving Size: Don’t let tiny portions fool you.
4. Watch the Order: If sugar (or a sneaky name) is in the top three, think twice.
5. Choose Whole Foods: Opt for minimally processed foods whenever possible.
6. Check Product Ratings on Unbox Health.