Nutrition & Food Science
How to Spot Hidden Sugars in Everyday Foods
Sugar hides in far more foods than you’d expect, under many different names. Learn to read ingredient lists and labels to find added sugars quickly.
Sugar appears in far more foods than most people realise. Even items that don’t taste sweet can contain added sugars that increase calories without adding nutritional value. Learning to spot hidden sugars helps you make healthier choices.
The first step is reading the ingredients list. Sugar can appear under many names, including glucose, fructose, sucrose, maltose, corn syrup, honey, and fruit juice concentrate. If any of these appear near the top of the list, the product contains significant added sugar.
Next, check the nutrition label for “Sugars” under carbohydrates. This number includes both natural and added sugars. Foods like fruit and milk contain natural sugars, but packaged foods often include added sugars to improve flavour or texture.
Common foods with hidden sugars include sauces, dressings, cereals, flavoured yogurts, canned soups, and snack bars. Even savoury items like bread and crackers can contain more sugar than expected.
Once you learn to identify sugar by its many names, choosing lower-sugar options becomes much easier. Small changes add up quickly and can make a noticeable difference in your overall diet.