Understanding Sugar Terminology on Labels

Manufacturers use a variety of terms for sugar on nutrition labels. Watch out for:

• Sucrose – common table sugar
• Fructose – fruit sugar, often added to drinks
• Glucose – simple sugar
• Maltose, Dextrose, Corn Syrup, High Fructose Corn Syrup – sweeteners often found in processed foods
• Other names: Honey, Maple syrup, Cane sugar, Molasses, Rice syrup

Tip: If sugar or its alternatives are listed high in the ingredient list, that product contains a significant amount of added sugar.

 Spotting Hidden Sugars in Drinks & Snacks

• Soft drinks, energy drinks, fruit juices, and flavoured milk often contain much more sugar than expected.
• Packaged snacks, granola bars, sauces, ketchup, and ready-to-eat desserts are common sugar traps.
• Even “sugar-free” or “low-fat” products may contain added sugars to enhance taste.

Rule of Thumb: Always check the ingredients list and total sugar per serving.

 Smart Swaps and Awareness Tips

• Choose fresh fruits instead of fruit juices or sweetened snacks.
• Replace sodas with sparkling water, coconut water, or herbal teas.
• Look for unsweetened or lightly sweetened versions of cereals, milk, and snacks.
• Gradually reduce sugar in tea, coffee, or smoothies — your taste buds will adapt.

Tip: Focus on whole foods and home-cooked meals — sugar content is naturally lower and easier to control.

 Final Thought

Sugar can easily sneak into your daily diet if you’re not careful. The key is awareness and label reading. By learning to spot added sugars and making simple swaps, you can protect your health while still enjoying delicious foods.