To find sugar in food, primarily focus on examining the food label. This involves looking at both the Nutrition Facts panel and the Ingredients List.
Understanding Food Labels
Food labels provide crucial information about the nutritional content of food products, including the presence of sugars. Here’s how to effectively use them to identify sugar:
1. Check the Nutrition Facts Panel
- "Total Sugars": This indicates the total amount of sugars in a serving, including naturally occurring sugars (like those in fruits and milk) and added sugars. Note that the Nutrition Facts panel doesn't distinguish between naturally occurring and added sugars.
- "Added Sugars": This line item, found underneath "Total Sugars," specifically lists the amount of sugars added during processing. This is a more recent addition to food labels and is extremely helpful.
2. Scrutinize the Ingredients List
The ingredients list is where you’ll identify specific types of sugar that have been added to the food. Ingredients are listed in descending order by weight, so the earlier a sugar appears in the list, the more of it is in the product. According to the reference, some major clues that an ingredient is an added sugar include:
- Syrups: Look for ingredients that include the word "syrup," such as:
- Corn syrup
- Rice syrup
- Maple syrup
- High-fructose corn syrup
- Ingredients Ending in "ose": Many sugars have chemical names that end in "ose." Examples include:
- Fructose
- Sucrose
- Glucose
- Dextrose
- Maltose
- Lactose
3. Hidden Sugars: Be Aware of Alternative Names
Sugar can appear under many different names. Being familiar with these names is key to identifying hidden sugars in your food.
- Common Alternative Names:
- Honey
- Molasses
- Agave nectar
- Cane sugar
- Brown sugar
- Fruit juice concentrate
Table: Common Sugars and Their Sources
| Sugar Name | Common Sources |
|---|---|
| High-Fructose Corn Syrup | Sodas, processed foods, baked goods |
| Sucrose | Table sugar, baked goods, sweetened beverages |
| Glucose | Corn syrup, honey, fruits |
| Fructose | Fruits, honey, high-fructose corn syrup |
| Maltose | Malted beverages, cereals |
| Lactose | Dairy products (milk, cheese, yogurt) |
| Dextrose | Corn syrup, processed foods |
| Honey | Honey, granola bars, sweetened teas |
| Molasses | Baked goods, sauces |
| Agave Nectar | "Healthy" sweeteners, processed foods |
| Cane Sugar | Beverages, processed foods, bakery products |
| Brown Sugar | Baked goods, sauces |
| Fruit Juice Concentrate | Fruit juices, sweetened snacks and beverages |
Example Scenario:
Let's say you're examining a granola bar. The Nutrition Facts panel shows "Total Sugars: 12g" and "Added Sugars: 8g". When you look at the Ingredients List, you see: "Oats, Corn Syrup, Brown Sugar, Honey, Almonds..." This tells you that the granola bar contains added sugars from corn syrup, brown sugar, and honey, in addition to any naturally occurring sugars from the oats.
By diligently checking food labels, you can effectively identify both the amount and types of sugar present in your food, allowing you to make more informed dietary choices.
