We all want to make healthier choices, but food labels and marketing tactics can make choosing the best option confusing. As a dietitian, I’ve seen several clients tricked by sneaky labeling tactics that make sugary products seem much better than they actually are.
Let’s break down the top trick manufacturers use to hide sugar and how you can spot it to make better choices on your next grocery trip!
Sugar isn’t always listed as “sugar.” Many food manufacturers use obscure names to bury them in the ingredients list. Here are some common ones you’ve likely seen before:
| Sugar Aliases | Examples |
| Syrups | Brown Rice Syrup, Malt Syrup |
| -ose Endings | Fructose, Dextrose, Maltose |
| "Natural" Sugars | Evaporated Cane Juice, Fruit Nectar |
Tip: If a product lists multiple sugar aliases in the first 3 ingredients, you might be better off choosing another option!
Did you know that ingredients are listed by weight? To avoid having “sugar” in the top three ingredients, brands split sugar into smaller quantities under different names.
For example, a product might list “brown rice syrup,” “molasses,” and “cane crystals” separately. Individually, these sweeteners appear lower on the list, but combined, they make up a significant portion of the total sugar content.
How to Spot It: Scan the entire ingredient list for clusters of sweeteners. If you see multiple sugar aliases listed, try checking similar products nearby to see if you can get the same thing with less sugar.
→ Discover what to look for on food labels for hormone-friendly eating here!
Labels that say “no added sugar” don’t mean the product has no sugar. It means the product contains only naturally occurring sugars like lactose in yogurt or fructose in fruit. Foods with naturally occurring sugars often contain more fiber and protein, which helps reduce the food’s glycemic index (how fast the sugar hits your bloodstream).
While these are nutritious options, it's important to recognize that any form of sugar, natural or added, may spike your blood sugar if not paired with protein or fiber (for example, it’s recommended to limit naturally occurring sugars in fruit juice).
How to Spot It: Check the Total Sugars on the Nutrition Facts panel, not just the marketing claims printed on the front. You can also compare the "no sugar added" versions to the plain, unsweetened alternatives.
Removing fat from a product can strip away the flavor and texture, so manufacturers add sugar to compensate. A “low-fat” yogurt might contain 18g of sugar from additives like corn syrup compared to 8g in a full-fat Greek yogurt. (This is especially true with “low-fat” salad dressings, since they often double the sugar content!)
How to Spot It: Compare the sugar content of the “low-fat” and regular versions side-by-side. Opt for the full-fat products with no added sugars as they’re more satiating and often have a simpler ingredient list.
Some brands use unrealistically small serving sizes to make the sugar content seem lower. For example, a 16-oz bottle of green juice lists 10g of sugar per 8-oz serving, knowing most people drink the whole bottle (meaning you’re actually having 20g of sugar!)
How to Spot It: Always check the servings per container first. Then do the math. If a small pre-made smoothie has 2.5 servings, you’re drinking 2.5 times the sugar on the label!
Terms like “organic,” “natural,” or “gluten-free” can be used to create a false perception of healthiness. An “organic” granola bar might still pack 15g of sugar per serving from “organic cane syrup,” while a “gluten-free” energy bar could hide 12g of sugar from dates and honey.
How to Spot It: Ignore the buzzwords on the front of the package and flip to the Nutrition Facts and ingredients list first. Ask yourself if this product would still seem healthy, not knowing what the label claims. (If it’s mostly sugar and refined carbs, the answer is probably no.)
Just because it’s not a dessert doesn’t mean it's free of sugar! Sugar is added to balance acidity in products like tomato sauce, enhance the flavor of soups, and to hide the bitterness in salad dressings. For example, a half cup of Prego Roasted Garlic and Herb Sauce contains 8g of sugar (almost the same amount as eating two Keebler Fudge Stripe Original Cookies).
How to Spot It: Treat savory items with some skepticism. Scan labels for terms like “evaporated cane juice” or “fruit concentrate.”
Q: How much sugar is too much?
A: The American Heart Association recommends <25 grams (6 tsp) of sugar per day for women and <36 grams (9 tsp) of sugar per day for men.
Q: Are natural sugars (like honey) healthier?
A: Sugar is sugar, and while they are less processed, they still count toward your daily limit. Moderation is key!
Q: Why is added sugar a concern?
A: Too much added sugar may spike your blood sugar, promote inflammation, and raise your risk of developing obesity and type II diabetes.
Q: Do products labeled “keto” or “paleo” have less sugar?
A: Not always! Some keto snacks use sugar alcohols like maltitol, which can still impact your blood sugar and may cause gastrointestinal distress in sensitive individuals. That’s why it’s important to always check the label!
At Loop Nutrition, we’re here to simplify healthy eating with advice and plans designed specifically for you to get the nutrients you need (and less of the ones you don’t.)
Ready to start the day knowing exactly what you need to eat? Chat with a dietitian specialized in helping busy individuals make informed, realistic food choices to improve their health!