Hidden Sugar in Food: How to Spot It

Jakarta (ANTARA) – Have you ever bought a product labelled “less sugar” or “zero sugar”, or a savoury sauce, and assumed it was safe from the risks of sugar? In reality, hidden sugar is all around us, disguised in various forms. To avoid being misled by packaging claims, the key is to become a savvy consumer by reading the labels on everyday food products.

The first step in identifying hidden sugar is to check the Nutrition Facts panel:

• Check the serving size: The nutritional figures shown, including the amount of sugar, are usually calculated per serving, not per entire package. If a bottle contains 2.5 servings and lists 12 grams of sugar per serving, drinking it all at once means consuming a total of 30 grams of sugar.

• Look at total sugars and added sugars: Choose products with as little added sugar as possible. Natural sugars from fruit or milk are much safer for metabolism than processed sweeteners added to products.

Manufacturers often disguise sugar using scientific-sounding or alternative names that appear more “healthy”. Look out for these aliases:

• The “ose” group: sucrose, fructose, dextrose, glucose and maltose.

• Syrups and corn syrups: high-fructose corn syrup (HFCS), corn syrup, rice syrup and malt syrup.

• Processed natural sweeteners: palm sugar, coconut sugar, honey, agave nectar and fruit juice concentrates. Although they may seem natural, the body still processes them as added sugar.

Chilli sauce, tomato sauce, instant seasoning, wholemeal bread and flavoured yoghurt drinks often contain several grams of added sugar. By taking a few seconds to read product labels, you can wisely manage your daily sugar intake for long-term health, according to information cited from the US Food and Drug Administration (FDA) and Indonesia’s Ministry of Health.