Sugar can be very sneaky. Reading nutrition labels can be hard, especially trying to distinguish what sugar is “added” and what sugar is “naturally present”. In the past sugar was often grouped together no matter the type of sugar. This year, however, the Food and Drug Administration (FDA) has mandated that manufacturers must list added sugars in grams and as a percentage of the Daily Value (DV) on food labels. This makes it much easier for consumers to identify the types of sugar that are in the product.
You can find added sugars in many different types of foods — even ones you may not think of as sweet, such as ketchup, bread, and canned baked beans. That said, the main sources of added sugars are sugar-sweetened beverages, candy, desserts, ice cream, and sugary cereals.
Some sneaky names for sugar can be:
- High-fructose corn syrup
- Barley malt
- Dextrose
- Maltodextrin
- Molasses
The other form of sugar is simple sugars. Simple sugars are the sugars found in fruits, vegetables, and dairy. These sugars are naturally present, therefore they are not included in the “added sugar” amount on a nutrition label. While some of these foods may have moderate to high amounts of simple sugars, it is important to remember that they also provide our bodies with a variety of nutrients such as vitamins, minerals, antioxidants, and fiber.
If you need to add a little sweetness try some of these sugar substitutes:
- Agave Nectar
- Coconut sugar
- Honey
- Monk Fruit extract
- Date Paste
Resource: Healthline, Gavin Van De Walle, MS RD (2019, January 7th) What Are Simple Sugars? Simple Carbohydrates Explained Retrieved From https://www.healthline.com/nutrition/simple-sugars#yes-or-no
