where’s the sugar?

Most of us are trying to cut some of the sugar out of our lives. Some choices are obvious - like cutting out ice cream. 🙂 But sugar can hide in all kinds of unexpected places and foods. You have to get good at reading food labels to really know how much sugar you are consuming. In 2016 the FDA made our job a little bit easier by updating the information required on food labels. “Added sugars” (or those that don’t occur naturally in foods) began to be identified and listed in grams, as well as the daily percentage of a 2,000 calorie diet.

According to the FDA website, “Scientific data shows that it is difficult to meet nutrient needs while staying within calorie limits if you consume more than 10 percent of your total daily calories from added sugar…”

Another way to get a sense of how much added sugar is in the packaged foods you are purchasing is the ingredient list. Sugar comes in a staggering number of forms so it’s good to familiarize yourself with the different names that might be used. Ingredients are listed in decreasing order of weight, not the percentage of calories so the list might be deceiving. If you are trying to reduce added sugars in your diet, use both the ingredient list and the nutrition label to get a better sense of how much sugar you are consuming.

Barley Malt
Beet Sugar
Brown Sugar
Buttered Syrup
Cane Juice Crystals
Cane Sugar
Caramel
Corn Sweetener
Corn Syrup
Corn Syrup Solids
Crystalline Fructose
Date Sugar

Dehydrated Cane Juice
Dextran
Dextrose
Diastase
Evaporated Cane Juice
Fructose
Fruit Juice
Fruit Juice Concentrate
Glucose
Glucose Solids
Golden Sugar
Grape Sugar

High Fructose Corn Syrup
Honey
Invert Sugar
Lactose
Malt Syrup
Maltodextrin
Maltose
Molasses
Raw Sugar
Sugar Syrup
Sorghum Syrup
Sucanat
Sucrose
Sugar
Turbinado Sugar

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