Did you know that the average person eats nearly DOUBLE the recommended amount of added sugar daily? That’s nearly 17 teaspoons of sugar. And no that isn’t including whatever fruit you are eating, just straight up sugar. The reason we are consuming this extraordinary amount of sugar is because it’s hidden in many food items under a variety of names. If you are following our 10 Day Sugar Detox it is important you know what to look for when buying foods at the grocery store or eating out, otherwise you may end up consuming unwanted sugar and not get the full benefits of a detox. In this article we are going to discuss the many ways sugars are hidden in food labels and what to look out for when shopping. It is crucial that you understand where sugar can hide and how to spot it as a key step to successfully cutting out sugars to improve your health.
What Are Hidden Sugars?
Sugar can go by many names, it may come in its typical sugar form but may also be listed under syrups, plant based options, words ending in -ose, as well as other names you may not be familiar with. You may find it in products you’d never even think to look for it in. From breads to dressings, to soups and noodles it can be hidden in every type of packaged food you can think of. It is important to look at the ingredient label and not just the amount of grams in sugar on the ingredient label, because most importantly is the source of where the sugar content comes from. There is a major difference between sugars from fruits in their entirety and sugar from things like syrups. Sugar from fruit doesn’t get included in “added sugars” because it is bundled with fiber, vitamins and antioxidants which can slow the absorption and provide nutritional benefits. But sugars from things like syrups and other sources lack these other elements leading to quicker blood sugar spikes and potential health detractors, when consumed in excess. Identifying these types of sources and limiting them or removing them all together is a great step toward a healthier, longer life.
Common Names for Sugar on Labels
It’s important to understand that sugars aren’t always listed so plainly. We know to look for cane sugar or anything listed with sugar in the end of it, but there are a myriad of ways companies can hide sugar and make it seem like it isn’t actually showing up at the top of the ingredient list. You may or may not know but legally companies need to list ingredients in order of weight in the recipe, a trick is to provide a variety of sugar options then separating the total weight of sugar and putting it lower down on the ingredient list. Take a look at this list sugar names so you can stick to your sugar detox and be prepared next time you are at the grocery store.
Ending in -ose
- Dextrose
- Fructose
- Glucose
- Lactose
- Maltose
- Sucrose
- Galactose
Syrups
- High-Fructose Corn Syrup (HFCS)
- Corn Syrup
- Maple Syrup
- Agave Syrup (or Agave Nectar )
- Rice Syrup
- Barley Malt Syrup
- Golden Syrup
- Tapioca Syrup
- Sorghum Syrup
- Molasses
Concentrates:
- Fruit Juice Concentrate
- Grape Juice Concentrate
- Apple Juice Concentrate
Other Sweetners
- Honey
- Maltodextrin
- Evaporated Cane Juice
- Cane Juice Crystals
- Invert Sugar
- Caramel
- Muscovado
- Panela
- Treacle
- Demerara Sugar
- Turbinado Sugar
- Corn sweetener
- Cane Crystals
- Isomalt
- Ethyl Maltol
- Dried Cane Syrup
- Sweetened Condensed Milk
- Crystalline Fructose
- Hydrolyzed Starch
How to Read Nutrition Labels for Hidden Sugar
In recent years it has become easier to identify added sugars in foods thanks to the FDA’s addition to food labels. The “added sugars” field immediately signifies that this food item will have one of the above added to it. So if you are short on time take a look at that section first. The daily recommended amount for added sugar consumption is not to exceed 25-38g per day. When following the sugar detox plan you want to be sure you are completely free of added sugars so your body can begin to reset. So make sure you familiarize yourself with the ingredients list above and when in doubt put it back or throw it out!
Foods That Commonly Contain Hidden Sugars
There are a great many foods that contain added or hidden sugars in them. An easy rule of thumb, if it is packaged you should look at the “added sugars” and ingredients list to verify. Every food item that is not in its original form has the potential to have added sugar in some form. Items such as yogurt, plant based milks, granola, protein bars, sports drinks, deli meats, pickles, nut butters and so much more can have hidden sugars.You don’t want to end up working so hard to detox from sugar only to find out you are consuming it in some of your go to foods. Don’t be fooled by labels telling you it’s healthy or low in sugar. Verify on the back of the package yourself!
Strategies to Avoid Hidden Sugars
The best way to avoid sugar is to cook your own meals. One of the worst culprits are pre-packaged foods, eating out at restaurants and especially that favorite coffee shop snack. Without an ingredient list or nutritional information you cannot be sure what ingredients lurk in the recipe. Keep it simple especially when you are starting out. Stick to the perimeter of the grocery stores buying whole unprocessed foods like fruits and vegetables. If you are going for frozen or packaged ingredients make sure there is no added sugar. We have a great resource in our low sugar living section that can help you with easy recipes to help you in your sugar detox. When you master the ingredients of what to avoid you can then start to focus on what you can eat rather than what you can’t.
Putting it into practice
The best way to be sure you are sticking with your sugar detox is to read ingredient labels, know what you are looking for when it comes to sugar naming on food labels and cook most of your meals at home. When starting a sugar detox it is best to go through all the things in your pantry, refrigerator and freezer. Get rid of anything that may contain any of the ingredients listed above. Don’t fall prey to claims made by the companies selling you food in the middle aisles of the grocery store, always look at the added sugars section, read the ingredients and if you don't know what it is put it back. You don’t want to work so hard to remove sugar from your diet, only to get it in an unknown source like your favorite nut butter or hidden in your go to breakfast. If you want an easy way to kickstart your sugar detox sign up for one of Organic Pharmer’s cleanses to assist your body in transitioning to a sugar free life. Once you master spotting hidden sugars, you’ll feel empowered to take control of your health and fuel your body the right way.