How To Spot Hidden Sugars

Written By Kate Marshall

Hidden sugars can be tricky to spot because they can show up in many different forms on ingredient labels, often under names that don't immediately make you think "sugar." Here are some tips for identifying hidden sugars in packaged foods:

1. Check the Ingredients List

Sugar is often added to foods, even those you might not expect, like sauces, dressings, and bread. Look for these common names of sugar on the ingredients list:

  • Sucrose (table sugar)

  • High-fructose corn syrup (HFCS)

  • Corn syrup

  • Honey

  • Maple syrup

  • Agave nectar

  • Molasses

  • Cane sugar or cane juice

  • Brown sugar

  • Fruit juice concentrate (such as apple juice concentrate)

  • Glucose or fructose

2. Look for Multiple Sugars

Sometimes, manufacturers will use several types of sugar in a product to disguise the total sugar content. If you see more than one sugar source listed (e.g., cane sugar and corn syrup), it’s a sign that the product is likely to be higher in sugar than you might expect.

3. Check the Nutrition Facts

The Nutrition Facts label shows the total sugar content, including natural sugars (like those in fruit and dairy) and added sugars. Pay close attention to the "Added Sugars" section—this is where you can spot sugars added during processing.

4. Beware of "Sugar-Free" Labels

Foods labeled as "sugar-free" might still contain artificial sweeteners or sugar alcohols (like sorbitol or xylitol), which can also affect your health in different ways. These are often used to mimic the sweetness of sugar without adding calories, but they may still affect your metabolism or gut health.

5. Understand the Forms of Sugar

Some sugars are less obvious because they come in other forms, like starches that get converted to sugar during digestion. For example, dextrose, maltose, or glucose can all raise blood sugar, even though they might not immediately stand out as "sugars."

6. Know Your Food Categories

Sugars often sneak into processed foods like:

  • Condiments (ketchup, BBQ sauce, salad dressings)

  • Snack foods (granola bars, protein bars, chips)

  • Dairy products (flavored yogurts, milk)

  • Processed meats (sausages, deli meats)

  • Breads and cereals

Being mindful of these categories can help you avoid unintentional sugar intake.

7. Look for “Natural” Sugars

Even "natural" sugars like agave, honey, or maple syrup can be problematic if you're trying to limit sugar. These sugars can have the same impact on your body as refined sugar, especially when consumed in large amounts.

8. Be Wary of "Healthy" Labels

Foods labeled as "organic" or "healthy" don’t necessarily mean they’re free of added sugars. "Organic cane sugar" is still sugar, for example, just grown without pesticides.

9. Check Serving Size

Sometimes, the serving size is smaller than what you might actually eat. This can mislead you into thinking there’s less sugar in the product than there really is.

By learning to spot these hidden sugars and reading food labels carefully, you can better control your sugar intake and make healthier choices!

Kate Marshall