Chances are you already know that consuming too much sugar isn’t good for you. Whether you are a child, adult, or senior, overconsumption of the sweet stuff can lead to health complications. Yet we’re probably still overdoing it and may not even know it. According to health.gov, Americans average about 270 calories of sugar each day, that’s about 17 teaspoons a day, compared to the recommended limits of about 12 teaspoons per day or 200 calories.
Sodas, smoothies, candy, baked goods, and sweetened dairy are the main foods with added sugar. But even savory foods, like bread, jarred tomato sauce, and protein/snack bars can contain large amounts of sugar, making it easy to end up with too much in your diet. It can be tricky; added sugars can be hard to spot on nutrition labels since they can be listed under several names. No matter what it is called, sugar is sugar, and too much can have adverse effects on your brain, mood, liver, teeth, joints, and skin.
Here are other words that you can find in ingredient labels that are sugar and should be considered when following a healthy diet.*
Most common names:
- Sucrose
- Dextrose
- Fructose
- Galactose
- Glucose
- Lactose
- Maltose
Seeing a pattern here? It’s easy to remember the list above because most of the ingredients’ names end in “ose.” The best way to avoid consuming excess added sugars is to get in the habit of scanning the ingredient list on packages before you throw the item in your grocery cart.
Unfortunately, it doesn’t stop there. There are different names for different forms of sugar, whether it is in liquid, solid, or granulated form. You don’t have to memorize this list; just be familiar with it.
Solid or Granulated Sugars:
- Beet sugar
- Brown sugar
- Cane juice crystals
- Cane sugar
- Castor sugar
- Coconut sugar
- Confectioner’s sugar (aka, powdered sugar)
- Corn syrup solids
- Crystalline fructose
- Date sugar
- Demerara sugar
- Dextrin
- Diastatic malt
- Ethyl maltol
- Florida crystals
- Golden sugar
- Glucose syrup solids
- Grape sugar
- Icing sugar
- Maltodextrin
- Muscovado sugar
- Panela sugar
- Raw sugar
- Sugar (granulated or table)
- Sucanat
- Turbinado sugar
- Yellow sugar
Liquid or Syrup Sugars:
- Agave Nectar/Syrup
- Barley malt
- Blackstrap molasses
- Brown rice syrup
- Buttered sugar/buttercream
- Caramel
- Carob syrup
- Corn syrup
- Evaporated cane juice
- Fruit juice
- Fruit juice concentrate
- Golden syrup
- High-Fructose Corn Syrup (HFCS)
- Honey
- Invert sugar
- Malt syrup
- Maple syrup
- Molasses
- Rice syrup
- Refiner’s syrup
- Sorghum syrup
- Treacle
Feeling overwhelmed? Don’t throw away everything in your pantry just yet. If you spot any of these names listed on a label, keep in mind it’s not always necessary to throw this away or eliminate it from your diet completely. Tracking your sugar intake is essential to keep track of and ensure you don’t overdo it.
Omnibus Home Healthcare encourages our patients to be educated and informed about the food they eat to maintain a healthy diet and lifestyle. Omnibus Home Health Care provides our clients with the best in-home health care available. Our staff of highly skilled professionals offer quality care for you or a loved one. For more information on insurance coverage call 409.724.7000 and visit our Facebook page for the latest information from our staff.
*The information given in this blog is intended for informational purposes only. It is not a substitute for professional or medical advice, diagnosis, or treatment.