Sugar in Disquise

by Amy B. Beausang, PharmD, RPh, Certified Health Coach

I’ve already posted a bit about how I feel about sugar and it’s affects (See part 1). But I didn’t comment on how sneaky it is. Sugar exists in numerous, numerous forms. Often with names that look NOTHING like s-u-g-a-r. This stuff exists not just in cubes or packets of white crystals.

If you’re really trying to keep sugar out of your food—which is one of the smartest and most efficient ways to control weight, improve mood, boost immunity, and just increase your overall health and happiness—take a few minutes to scan this list of sugars in disguise.

And here are 4 tips to help you become your own Sugar Sleuth

  1. Read the BACK of your food product labels! Don’t believe the marketing speak on the front.
  2. Be especially wary of fat-free, low-cal, low-fat products as these are notoriously high in sugar!!! Hey–they gotta add something to make it taste decent once all the good stuff was taken out.
  3. Be diligent about checking the back labels on yogurt, ketchup, salad dressing, spaghetti sauce, any kind of bread (even “whole wheat” or “multigrain”), cereal, bottled teas, juices, and “green” drinks, granola, breakfast bars, energy bars, marinades and sauces in general.
  4. If you see a strange ingredient ending in “-ose”, it’s probably a sugar

Sugars in disguise

  1. Agave (agave nectar)
  2. Apple juice concentrate
  3. Barley malt barley malt syrup
  4. Beet sugar
  5. Brown rice syrup
  6. Brown sugar
  7. Buttered syrup
  8. Cane juice or cane crystals
  9. Cane sugar
  10. Caramel
  11. Carob sugar
  12. Castor sugar
  13. Coconut sugar or coconut palm sugar
  14. Coconut nectar
  15. Confectioner’s sugar (aka powdered sugar)
  16. Corn syrup or corn syrup solids
  17. Date sugar
  18. Dehydrated cane juice
  19. Demerara sugar
  20. Dextrin
  21. Dextrose
  22. Diastatic malt
  23. Ethyl maltol
  24. Evaporated cane juice (evaporated cane sugar or syrup)
  25. Fructose
  26. Fruit juice concentrate
  27. Fruit juice crystals
  28. Fruit puree
  29. Galactose
  30. Glucose, glucose solids or glucose syrup
  31. Golden sugar / golden syrup
  32. Granulated sugar
  33. Grape sugar
  34. High fructose corn syrup (HFCS)
  35. Honey
  36. Icing sugar
  37. Invert sugar
  38. Lactose
  39. Malt or malt syrup
  40. Maltodextrin
  41. Maltose
  42. Maple sugar
  43. Maple syrup
  44. Molasses
  45. Muscovado
  46. Nectar
  47. Panocha
  48. Raw sugar
  49. Refiner’s syrup
  50. Rice syrup
  51. Sorbitol
  52. Sorghum
  53. Sucanat
  54. Sucrose
  55. Sugar
  56. Treacle
  57. Turbinado sugar
  58. Yellow sugar

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