Hidden Sugars: What’s Lurking in Your Favorite Foods?

Alina Sorvelyn By Alina Sorvelyn Updated on
sugars that are disguised is food with alternative names

Hidden sugars are added sugars that appear under alternative names on ingredient labels, making them harder for consumers to identify.

Manufacturers use terms like fructose, corn syrup, and maltose to obscure the sugar content of products while appealing to health-conscious buyers. This practice enhances flavor, shelf life, and texture but ultimately undermines consumers' efforts to reduce sugar intake and make informed dietary choices.

A 2024 study by Ohio State University revealed that added sugars, including those hidden in seemingly healthy foods such as yeast breads, cereal bars, and tomato-based condiments, make up 14-16% of daily caloric intake. This finding highlights the widespread and often underestimated impact of hidden sugars in contributing to excessive sugar consumption.

Understanding how much sugar is hidden in your food is critical because their widespread presence in processed foods makes it easy to consume excessive amounts of sugar without realizing it.

This hidden intake has been directly linked to health issues like obesity, type 2 diabetes, heart disease, and tooth decay.

Recognizing these disguised sugars and learning to identify them on food labels can help you to make informed dietary choices, manage your sugar intake, and maintain better overall health.

Below is a list of hidden sugars to watch out for.

Fructose

Fructose is a naturally occurring sugar predominantly found in fruits, honey, and certain vegetables.

While it is a common component of whole foods, its role as a "hidden sugar" emerges when it is isolated or used as an additive in processed foods and beverages.

High-fructose corn syrup (HFCS), for instance, is a manufactured sweetener derived from corn starch, containing a mix of fructose and glucose. This form of fructose is commonly added to sodas, baked goods, and condiments, often without consumers fully recognizing its presence due to misleading labeling practices.

What makes fructose particularly concerning as a hidden sugar is its unique metabolic pathway. Unlike glucose, which is processed throughout the body, fructose is almost exclusively metabolized in the liver. Excessive intake can lead to serious health issues, such as:

These effects make fructose a stealth contributor to health problems, particularly when consumed in large amounts from processed sources.

Adding to the confusion, food labels often disguise fructose under terms like “fruit concentrate,” “natural sweetener,” or “syrup.” These vague terms obscure its identity as an added sugar, tricking consumers into underestimating their sugar intake. The problem is further amplified when fructose is found in foods marketed as "healthy" - flavored yogurts or granola bars being prime examples.

In its natural form within whole fruits, fructose is much less harmful. Whole fruits provide fiber, vitamins, and antioxidants, which help counteract its effects and support overall health. However, when refined and isolated, fructose lacks fiber, leading to faster absorption and a higher likelihood of negative health outcomes.

Corn Syrup

Corn syrup is a clear example of a hidden sugar, often used in processed foods to enhance sweetness, improve texture, and extend shelf life. While it may not always be labeled directly as "sugar," it is primarily composed of glucose and performs the same role as traditional sweeteners.

One of the challenges for consumers is that corn syrup's presence is frequently disguised. It can appear under different names such as glucose syrup or dextrose, making it harder to identify on labels.

Corn syrup's versatility in food production is another reason for its widespread use. It blends effortlessly into liquids and solids, providing even sweetness without changing the product’s texture. This characteristic makes it especially prevalent in sodas, candies, baked goods, and condiments - where you might not even suspect its presence.

From a health perspective, corn syrup contributes to increased calorie intake without offering any nutritional benefits. Studies consistently link high consumption of added sugars, like corn syrup, to obesity, diabetes, and other metabolic disorders.

Despite its widespread use, many people remain unaware of its sugar content due to clever labeling.

Learning to recognize its aliases on food labels - like dextrose and glucose syrup - is a vital step for anyone looking to reduce their sugar intake and make healthier choices.

Maltose

Maltose, often referred to as "malt sugar," is a naturally occurring disaccharide composed of two glucose molecules. While it is less sweet than table sugar (sucrose), it can still contribute significantly to the sugar content in foods.

You’ll often find maltose in processed foods, cereals, and malted beverages. However, it is frequently labeled under less obvious names like "malt extract" or "barley malt," making it a potential hidden sugar.

What makes maltose particularly deceptive is its use in products marketed as wholesome or natural. For instance, granola bars, whole-grain breads, and even certain baby foods may contain maltose or its derivatives.

The body's response to maltose mirrors its reaction to other sugars - it breaks down into glucose. This can lead to spikes in blood sugar levels when consumed in significant amounts. For individuals managing conditions like diabetes or aiming to cut down on sugar, this can have notable health implications.

While moderate amounts of maltose are not inherently harmful, its disguised presence in many foods can lead to unintentional overconsumption.

Agave Nectar

Agave nectar is often marketed as a natural and healthier alternative to refined sugars. However, it is, in essence, a hidden sugar.

Derived from the agave plant, the nectar undergoes processing to convert its naturally occurring carbohydrates into fructose and glucose.

The result?

A syrup with a high concentration of fructose, sometimes exceeding that of high-fructose corn syrup (HFCS).

Fructose is metabolized differently from glucose. It is primarily processed in the liver, where excessive intake can lead to fatty liver disease, insulin resistance, and increased triglycerides.

Despite its low glycemic index - a trait appealing to those managing blood sugar levels - agave nectar’s high fructose content can still contribute to metabolic disorders and weight gain when consumed in large amounts. This makes it deceptive as a hidden sugar. Its reputation as a "natural" product often masks its metabolic risks.

Adding to the confusion, agave nectar is frequently included in health-oriented foods like granola bars and smoothies. This further obscures its true impact on sugar intake, creating a false sense of healthfulness.

To recognize agave nectar as a hidden sugar, consumers must evaluate food labels and ingredient lists carefully. While it might not raise blood sugar immediately, its high fructose composition places it among sweeteners that pose long-term health risks.

Approach agave nectar with the same caution as other sugars - especially in processed and "health-conscious" products.

Maple Syrup

Maple syrup, while often marketed as a natural sweetener, is a significant source of hidden sugars. It is derived from the sap of maple trees and undergoes an extensive boiling process to concentrate its sugar content.

This natural origin can obscure its impact on overall sugar intake, as many people associate "natural" with "healthier."

However, maple syrup is primarily composed of sucrose, similar to table sugar. Its glycemic index can still spike blood sugar levels when consumed in large quantities.

What makes maple syrup unique among sweeteners is its trace amounts of beneficial compounds like antioxidants, zinc, and manganese. While these nutrients offer some health benefits, their concentrations are minimal compared to its sugar content.

For individuals monitoring sugar intake, even "real" or organic maple syrup can contribute significantly to daily consumption thresholds. This highlights the importance of understanding portion sizes and recognizing that maple syrup - despite its wholesome image - functions much like other added sugars in the body.

Hidden sugars in maple syrup are especially relevant in processed foods. It is often added to granola, salad dressings, and sauces. Labels listing "natural sweeteners" might include maple syrup, inadvertently increasing sugar intake.

For those managing blood sugar or calorie intake, treating maple syrup as an indulgence - rather than a health food - is advisable.

Rice Syrup

Rice syrup, often marketed as a natural sweetener, is a hidden sugar. Derived from fermented rice starch, it contains glucose as its main component, making it a rapidly absorbed carbohydrate. While it lacks fructose - a sugar often scrutinized for its potential harm - rice syrup is still high in calories and has a high glycemic index. This can lead to blood sugar spikes.

Its inclusion in many health-oriented and processed foods as a "natural" alternative to refined sugar often obscures its impact on blood sugar levels. This misleads consumers who may be aiming to reduce their sugar intake.

Unlike whole-grain rice, which contains fiber and nutrients, rice syrup is stripped of these beneficial components during processing. This leaves behind a concentrated sugar source. Its mild flavor and smooth texture make it a popular ingredient in granola bars, cereals, and even beverages, where its presence may not be immediately evident.

This subtle inclusion can lead consumers to underestimate their overall sugar consumption. This is especially true if they focus only on traditional sweeteners like table sugar or high fructose corn syrup.

To make informed dietary choices, it’s essential to recognize that rice syrup - despite its natural origins - functions as a sugar and should be consumed in moderation. Reading ingredient labels carefully is key, as it may appear under alternative names like "brown rice syrup" or "rice malt."

Caramel

Caramel, often perceived as a flavor enhancer or topping, is a form of hidden sugar. Created by heating sugar until it melts and caramelizes, its primary component is sucrose, a well-known sugar.

Despite its distinctive taste and rich color, caramel is essentially sugar in a modified form. This transformation doesn’t diminish its high sugar content; instead, it amplifies its appeal in food products, making it an easily overlooked source of added sugars.

What makes caramel particularly deceptive is its ubiquitous presence in processed foods. It’s found in products ranging from beverages and desserts to savory sauces, often without explicitly being labeled as sugar.

For example, terms like "caramel flavoring" or "caramel color" might appear on ingredient lists, masking the true contribution of sugar. This makes it critical to scrutinize ingredient labels for hidden sugar sources, especially in items marketed as healthier alternatives.

Caramel's role in food manufacturing extends beyond sweetness. It enhances color, adds depth to flavors, and contributes to the sensory appeal of various foods. These non-sweet uses can further obscure its identity as a sugar derivative, reinforcing its position as a hidden sugar in many diets.

Dextrin

Dextrin, a complex carbohydrate derived from starch, while not a sugar itself, is often overlooked in discussions of carbohydrate intake. Though it's not inherently sweet in taste, dextrin is eventually broken down into glucose by the body, contributing to overall carbohydrate metabolism and blood glucose levels. This characteristic makes it important to consider when monitoring total carbohydrate intake, though its effects differ from those of simple sugars.

Dextrin is frequently added to food products for its textural and stabilizing properties. It can also enhance the solubility and mouthfeel of foods, especially in baked goods, sauces, and processed snacks. However, its subtle labeling under names like "modified starch" or "maltodextrin" can obscure its role as a sugar derivative. This makes it harder for consumers to identify its presence and potential effects, particularly for those managing blood sugar or seeking to reduce sugar intake.

Because dextrin's glycemic index varies based on its source and processing method, its impact can range from moderate to high on blood glucose levels. This variability highlights the importance of understanding its role in nutrition labels and how it fits into broader dietary goals. Consumers are encouraged to scrutinize ingredient lists and consider the cumulative effects of such compounds in their diets.

Saccharose

Saccharose, commonly known as table sugar, is a disaccharide composed of glucose and fructose molecules. While it is one of the most recognizable forms of sugar, it can be considered a "hidden sugar" when it appears under alternative names in ingredient lists of processed foods. This consideration stems from saccharose being added to products under various nomenclature, such as sucrose, evaporated cane juice, or labeled as natural cane sweeteners, which can make it less obvious to consumers. It is commonly found in baked goods, cereals, sauces, and beverages, where it serves multiple functions including flavor enhancement, texture modification, and preservation.

The less obvious presence of saccharose is particularly notable in products marketed as natural or organic "health foods," which may contain significant amounts of added sugars despite their healthy positioning. Saccharose can appear multiple times in a single product's ingredient list under different names, as it may be added through various ingredients such as honey, maple syrup, or fruit juice concentrates. While saccharose is not inherently harmful when consumed in moderate amounts as part of a balanced diet, its widespread presence across multiple ingredients can lead to inadvertent overconsumption, potentially contributing to health concerns such as obesity, insulin resistance, and dental issues.

To identify saccharose in your diet, it's important to recognize its various forms in ingredient lists. Look for terms such as cane sugar, beet sugar, turbinado sugar, and crystalline fructose, as well as ingredients that naturally contain high amounts of saccharose like maple syrup and honey. Understanding these various forms helps in making more informed dietary choices and managing total sugar intake more effectively.

Blackstrap Molasses

Blackstrap molasses, often recognized for its rich, dark flavor and robust nutrient profile, is a concentrated byproduct of sugarcane or sugar beet processing. While derived from sugar refinement, blackstrap molasses contains significant approximately 45% sugar content alongside its concentration of essential nutrients. It contains iron, calcium, magnesium, potassium, and trace amounts of antioxidants, making it a nutrient-dense addition to diets when used sparingly. Its substantial sweetness contributes meaningfully to added sugars, particularly if consumed in excess.

With a moderate glycemic index (GI) of around 55 (compared to table sugar's 65), blackstrap molasses causes a somewhat less dramatic but still notable impact on blood sugar levels. While not a "hidden sugar" in the conventional sense, as its sweetness is easily identifiable, its inclusion in recipes or products labeled as "natural" or "wholesome" may obscure its contribution to overall sugar intake.

Consumers should monitor portion sizes to enjoy its nutritional benefits without unintentionally exceeding recommended sugar limits.

Sorghum Syrup

Sorghum syrup, derived from the stalks of the sorghum plant, is often considered a natural sweetener, but it can act as a hidden sugar depending on its use and perception.

Known for its molasses-like flavor and mineral content, it's frequently marketed as a healthier alternative to refined sugars. However, sorghum syrup is composed primarily of sucrose (65-68%), glucose (13.2%), and fructose (3.52% to 15%), making it a concentrated source of sugar that can contribute to added sugar intake.

The appeal of sorghum syrup lies in its natural origin and nutrient profile, including small amounts of potassium, iron, and magnesium. This often creates the perception that it is inherently healthier than processed sweeteners. Yet, its high sugar density means it can contribute significantly to daily caloric intake without consumers realizing its impact.

In ingredient lists, sorghum syrup may be listed under names like "sorghum," "sorghum molasses," or simply "syrup," potentially hiding its presence as a sugar source.

For individuals monitoring sugar intake, particularly those managing diabetes or pursuing low-sugar diets, the hidden sugar aspect of sorghum syrup lies in its labeling and use. While it provides a flavorful and nutrient-dense sweetening option, it is still an added sugar that should be consumed in moderation, much like honey or maple syrup.

A tablespoon (20g) of sorghum syrup contains about 62 calories, 15g of sugar, and 15 grams of carbohydrates, comparable to other liquid sweeteners.

Starch Sweetener

Starch sweeteners, while often not recognized as sugars by consumers, are a significant source of hidden sugars in many processed foods. These sweeteners, derived from starches like corn, wheat, or potatoes, undergo enzymatic processing to break down complex carbohydrates into simpler sugars, such as glucose or maltose.

Although they may not be listed as "sugar" on ingredient labels, their chemical composition functions similarly to sugar in the body, rapidly elevating blood glucose levels.

One common example is high-fructose corn syrup (HFCS), a starch sweetener extensively used in beverages and baked goods. HFCS typically contains either 42% or 55% fructose, depending on its formulation, and has been linked to metabolic disorders when consumed excessively. Other starch sweeteners, such as maltodextrin, may not taste as sweet but still contribute to overall sugar intake due to their rapid digestion into glucose.

The hidden nature of starch sweeteners often lies in their labeling. Terms like "corn syrup," "dextrin," or "modified starch" may conceal their sugary essence, making it challenging for consumers to recognize their impact.

Foods marketed as "sugar-free" or "low sugar" may still contain these sweeteners, potentially undermining efforts to reduce sugar consumption. However, it's worth noting that in some countries, regulations are evolving to require more explicit labeling of added sugars, including those derived from starches.

Starch sweeteners are a prime example of hidden sugars, as they deliver similar physiological effects to traditional sugars without always being clearly labeled as such. Awareness of these ingredients can help individuals make more informed dietary choices.

How to Identify Hidden Sugars on Food Labels?

To identify hidden sugars on food labels, check for "Total Sugars" and "Added Sugars" on the nutrition facts labels. You can also spot common sugar aliases like: corn syrup, brown rice syrup, words ending in "-ose" (e.g., fructose, glucose, sucrose).

Be cautious with products labeled as "natural," "healthy," "low-fat," or "diet". They may still contain high amounts of added sugar.

Summary

Hidden sugars are pervasive additives in processed foods that often go unrecognized by consumers. These sugars, which appear under various alternative names like fructose, corn syrup, and maltose, can constitute 14-16% of daily caloric intake. Their presence in seemingly healthy foods makes it easy to consume excessive sugar unknowingly.

The critical concern is that hidden sugars contribute to significant health risks, including obesity, type 2 diabetes, heart disease, and tooth decay. While they may be labeled under innocuous terms like "fruit concentrate" or "natural sweetener," these sugars can have substantial metabolic impacts, particularly when consumed in processed forms.

Consumers are advised to carefully read ingredient labels, recognize alternative sugar names, and be aware that even products marketed as "healthy" can contain significant amounts of hidden sugars. Understanding these disguised sugars is key to making informed dietary choices and maintaining overall health.