The Dangers of Sugar: Watch What You Eat

Sugar has been a controversial topic in nutrition for years. Although it is irresistibly sweet and provides energy, it is essential to understand its harmful effects. Numerous studies have revealed that excessive sugar consumption in the diet can cause various health problems, including obesity, type 2 diabetes, and cardiovascular diseases.

Although sugar is not essential in our intake, it is present in many foods in different forms, often in amounts that exceed the recommended daily intake for adults, and even more so for children.

The above points are made here so we can do our best to avoid these types of foods in our lives to be healthier—eliminating junk food, ultra-processed foods like processed meats, etc. Of course, it’s not easy! Because sugars are often “disguised” under many different names in our foods to deceive us.

It is important to read food labels for those who aspire to maintain a healthier diet. We should not only pay attention to the total sugar amount but also to the ingredient list where different variants of sugar may be hidden. Many products marketed as healthy may contain large amounts of sugar under names we do not immediately recognize. A valuable recommendation is to choose products with a limited number of ingredients and those whose first ingredients are not sugars or syrups.

The many faces of sugar

One of the reasons sugar can be so harmful is because it appears under many different names on food labels. Besides regular sugar, you might find ingredients like corn syrup, fructose, dextrose, and other sweeteners which, despite being different, pose the same threat. It is crucial to pay attention to labels and be aware of the different names sugar can have, to avoid unpleasant surprises in our diet.

Here is a list of more than 60 different names under which sugar is hidden:

1. Brown sugar

2. Coconut sugar

3. Invert sugar

4. Cane sugar

5. Powdered sugar (confectioners’ sugar)

6. Palm sugar

7. Raw sugar

8. Agave

9. Syrup

10. Caramel

11. Dextrose

12. Fructose

13. Glucose

14. Corn syrup

15. High fructose corn syrup (HFCS)

16. Maple syrup

17. Malt syrup

18. Evaporated cane juice

19. Concentrated fruit juice

20. Lactose

21. Maltodextrin

22. Maltose

23. Molasses

24. Agave nectar

25. Panela or piloncillo*

26. Sucrose

27. Rice syrup

28. Golden syrup

29. Corn syrup

30. High maltose corn syrup

31. Malt syrup

32. Trehalose

33. Turbinado sugar

34. Dehydrated fruit juice

35. Sorghum syrup

36. Barley syrup

37. Maple honey

38. Cane honey

39. Dextrin

40. Barley malt syrup

41. Beet sugar

42. Concentrated fruit juice

43. Dry corn syrup

44. Hydrolyzed starch syrup

45. Evaporated corn syrup

46. Yacon syrup

47. Brown rice syrup

48. Tapioca syrup

49. Date syrup

50. Sweet potato syrup

51. Glucose syrup

52. Fruit syrup

53. Palm honey

54. Beet syrup

55. Grape honey

56. Concentrated apple juice

57. Concentrated pear juice

58. Concentrated pineapple juice

59. Brown rice syrup

60. Sorghum syrup

61. Rice malt syrup

62. Maltose-rich corn syrup

63. Honey powder

64. Date sugar

65. Evaporated cane juice

66. Fruit juice powder

It’s amazing how sugar can “hide” in so many ways. Reading labels is essential! Sugar is a harmful element hidden in many of our everyday foods. By understanding its different forms and interpreting labels, we can make more informed choices and adopt a healthier lifestyle. As we learn about these dangers, we move closer to improving health and wellbeing worldwide.