Hidden Sugars: How to Spot the Sweeteners Lurking in Your "Healthy" Foods

When you go to the supermarket, looking for a “healthy” snack, descriptions such as “healthy,” “natural,” and “no added sugar” may catch your eye. However, it's important to recognize that sugar often hides in food under various names, and when you think you’re avoiding it, it may still be there.

What is Hidden Sugar?

Hidden sugar refers to sugar added to food but not listed explicitly as “sugar” in the ingredients. Food manufacturers use a variety of clever names to disguise it, making it harder for consumers to know how sweet the product actually is.

Why do they do it? Sugar makes us crave more. It enhances flavor, preserves the product, and is addictive — almost like a drug. Even if you don’t see “sugar” in the list of ingredients, you may still be consuming it.

Following is a partial list of names under which sugar hides: 

Corn syrup, glucose syrup, fructose syrup, honey, silan, molasses, concentrated fruit purée, cane sugar, coconut sugar, maltose, lactose, dextrose, sorbitol, xylitol, and maltodextrin. As a rule of thumb, anything ending in “-ose” is a form of sugar.

Where is the Sugar Hiding?

Even if you think you're eating healthy, you may be consuming too much sugar without realizing it. These are some surprising examples:

• Salad Dressings
  Even innocent-looking vinaigrettes can contain added sugar or corn syrup.

• “Healthy” Yogurts
  Many fruit-flavored yogurts contain as much sugar as a dessert. Opt for plain yogurt and add fresh fruit instead.

• Breakfast Cereals and Granola
  Despite claims such as “high in fiber” or “made with natural ingredients,” most cereals contain a high amount of hidden sugar.

• Breads and Grains
  Some breads — those labeled as “whole wheat” or “health bread”, contain added sugar to improve taste.

• Milk Alternatives
  Soy milk, almond milk, and oat milk often contain added sugar unless specifically labeled “unsweetened.”

• Energy Bars
  Many so-called “health bars” are sugar traps, loaded with honey, date syrup, or concentrated fruit purée.

• “Health” Drinks and Ready-Made Smoothies
  Even if labeled “no added sugar,” these drinks may contain concentrated fruit sugar, which affects the body just like any other sugar.

How to Protect Yourself from Hidden Sugar

• Read the ingredient list – If sugar appears among the first three ingredients, the product is likely sugar-heavy.

• Watch out for syrups and fruit concentrates – Even if they sound natural, they are still sugars.

• Compare products – Check nutrition labels on similar items to find the one with less sugar.

• Cook at home – The best way to control sugar intake is by making your own meals.

• Learn the sugar aliases – The more you recognize them, the easier it is to make smarter choices.