Thursday, 28 July 2011 00:00

Sugar's Many Disguises

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Although for most purposes simply knowing the carb count is enough information for those following a low carb way of eating, there are times when we want to know whether and how much sugar was added to the food during processing.

Recognizing Sugar on Food Labels

Although for most purposes simply knowing the carb count is enough information for those following a low carb way of eating, there are times when we want to know whether and how much sugar was added to the food during processing. For example, if the label for a bottled sauce says that a teaspoon has “zero carbs” that could easily be due to rounding, so that a few tablespoons may start to have carb levels that you care about. By reading the label, you see whether sugar was added to the sauce, and can sometimes get an idea of how much.

What Are Added Sugars?

Sugars are a type of carbohydrate sometimes called “simple carbohydrates”. Sugars occur naturally in many foods, especially fruits, but manufacturers also add sugars to most processed foods these days, because people seem to buy more sweet foods. The presence of these sugars often signals a higher glycemic index in the food.

Sugar Has Many Disguises

Careful reading of labels is necessary to know how much added sugar you are getting. Sometimes there will be small amounts of many types of sugars, so none of them end up being in the first few ingredients of the label. Other times, sugar masquerades as apparently more “healthy” ingredients, such as honey, rice syrup, or even “organic dehydrated cane juice”. These are sugar. Sometimes fruit juice concentrates will be used, which sound wholesome, but usually the juices chosen, such as white grape, apple, and pear juices, are among the least nutritious of the juices. By the time they are “concentrated”, very little remains but the sugar.

Here is a list of some of the possible code words for “sugar” which may appear on a label. Hint: the words “syrup”, “sweetener”, and anything ending in “ose” can usually be assumed to be “sugar”. If the label says “no added sugars”, it should not contain any of the following, although the food could contain naturally-occurring sugars (such as lactose in milk).

Agave Nectar
Barley Malt Syrup
Corn sweetener
Corn syrup, or corn syrup solids
Dehydrated Cane Juice
Dextrin
Dextrose
Fructose
Fruit juice concentrate
Glucose
High-fructose corn syrup
Honey
Invert sugar
Lactose
Maltodextrin
Malt syrup
Maltose
Maple syrup
Molasses
Raw sugar
Rice Syrup
Saccharose
Sorghum or sorghum syrup
Sucrose
Syrup
Treacle
Turbinado Sugar
Xylose

Remember, your body doesn't care what the label says, it's all just "sugar"!

A Word About Sugar Alcohols: A lot of "Sugar Free" foods have ingredients called sugar alcohols in them such as maltitol and sorbitol. These ingredients can be as bad or worse than sugar.

Read 3419 times Last modified on Wednesday, 04 February 2015 16:56
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