Evidence: Strong
Key takeaways
- Added sugar goes by many names on ingredient lists, from cane juice to maltodextrin to “nectar.”
- The Nutrition Facts label now shows Added Sugars on its own line. That’s the fastest way to check.
- The FDA’s Daily Value for added sugars is 50 grams; the American Heart Association recommends less: about 25 grams for most women and 36 grams for most men.
- Sugar hides in “savory” foods too, like sauces, bread, dressings and flavored yogurt.
Food makers don’t always call sugar “sugar.” It can appear on an ingredient list under many different names, and a single product may contain several of them. Learning the hidden names for sugar takes a minute and changes how you read every label.
Start with the Added Sugars line
The quickest check is the Nutrition Facts panel. According to the FDA, labels now list Added Sugars separately from total sugars, with a % Daily Value based on a limit of 50 grams a day. Added sugars include sugars added during processing, sugar syrups and honey, and the sugar in concentrated fruit or vegetable juices beyond what you’d get from the same amount of whole juice.
The American Heart Association recommends a stricter limit: no more than about 6 teaspoons (25 grams) a day for most women and 9 teaspoons (36 grams) for most men.
The many names of added sugar
Anything with “sugar”
- Cane sugar, beet sugar, brown sugar, coconut sugar, date sugar, raw sugar, invert sugar, powdered sugar
Syrups
- Corn syrup, high-fructose corn syrup, rice syrup, brown rice syrup, malt syrup, maple syrup, carob syrup, golden syrup, agave syrup
Words ending in “-ose”
- Sucrose, glucose, dextrose, fructose, maltose, lactose (when added), galactose
Nectars, juices and “natural” sweeteners
- Agave nectar, fruit juice concentrate, evaporated cane juice, cane juice crystals, honey, molasses, treacle
Others that are easy to miss
- Maltodextrin, dextrin, barley malt, caramel, panela, muscovado, turbinado, sorghum
A useful trick: ingredients are listed by weight. If a product splits its sugar into several different names, each one may appear lower on the list than sugar would if it were combined.
Why we rated this “Strong”: Added sugar labeling rules come from the FDA, and the recommended limits come from the American Heart Association. Evidence linking high added sugar intake to weight gain, tooth decay and heart and metabolic risks is well established. How we rate evidence
Where hidden sugar shows up
- Flavored yogurt and plant-based milks
- Granola, cereal and “protein” bars
- Pasta sauce, ketchup, barbecue sauce and salad dressing
- Bread, wraps and crackers
- Coffee drinks, sports drinks and bottled teas
Many of these are ultra-processed foods. See 10 Pantry Swaps That Cut Ultra-Processed Foods for easy replacements.
Are “natural” sugars better?
Honey, maple syrup, coconut sugar and agave may sound healthier, but your body handles them much like regular sugar, and they all count as added sugar on the label. The sugar naturally found in whole fruit and plain milk isn’t counted as added sugar, and whole fruit comes with fiber and water that slow you down.
Cleaner swaps to try
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- Instead of flavored yogurt: plain yogurt with fresh fruit
- Instead of bottled dressing: a quick olive oil and vinegar vinaigrette
- Instead of sweetened plant milk: the “unsweetened” version
- Instead of sweetened cereal: plain oats with cinnamon and berries
The bottom line
Sugar hides behind dozens of names, but you don’t need to memorize them all. Check the Added Sugars line first, watch for syrups, “-ose” words and nectars on the ingredient list, and pay extra attention to sauces, bars and drinks. More label skills in our Ingredient Decoder, including how to read a supplement label.
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Sources
- U.S. Food and Drug Administration. Added Sugars on the Nutrition Facts Label.
- American Heart Association. How Much Sugar Is Too Much?.
