Avoiding sweets? Labels may still be hiding sugar from you
Photo: Names under which sugar is hidden (Freepik)
Excessive sugar consumption is directly linked to chronic diseases, weight gain, and metabolic disorders. At the same time, sugar often hides under dozens of different names, and people may not even realize how much they are actually consuming.
Ukrainian professor and dietitian Oleg Shvets explains on his Facebook page the most common names sugar hides under.
Main types of sugar
According to various estimates, there are more than 60 names for sugar used in food products.
Sugars are divided into simple and complex types. The simplest are monosaccharides, which form the basis of other sugar forms.
Glucose is the most common sugar in nature and the body’s main source of energy. Regardless of which type of sugar we consume, most of it is eventually converted into glucose during digestion.
Fructose is found in fruits, honey, and some vegetables. It is the sweetest natural sugar and is primarily metabolized in the liver, which can place extra strain on this organ when consumed in excess.
Galactose rarely occurs freely and is most often part of milk sugars. It is naturally present in legumes.
Sucrose is ordinary table sugar, composed of glucose and fructose. It is obtained from sugar beets or sugarcane.
Lactose is milk sugar, made up of glucose and galactose. Its digestion requires the enzyme lactase, and a deficiency leads to lactose intolerance.
Maltose consists of two glucose molecules and is formed during the breakdown of starch, particularly in sprouted grains.
Natural vs. added sugar: what’s the difference
Chemically, natural and added sugars are the same. The difference lies in what comes with them. In fruits and vegetables, sugar is combined with fiber, vitamins, and antioxidants.
For example, an apple contains about 19 grams of sugar, but it also provides fiber and beneficial compounds. In contrast, sugary drinks can contain more than 60 grams of sugar with no nutritional value.
Experts recommend limiting added sugar to 25 grams per day for women and 36 grams for men.
How to spot sugar on labels
Sugar can hide under names such as fructose, glucose, dextrose, maltose, invert sugar, syrup, honey, molasses, maple syrup, fruit juice concentrate, agave nectar, and dozens of other variants.
Why too much sugar is dangerous
Excessive sugar consumption is linked to weight gain, tooth decay, higher triglyceride levels, and poorer diet quality, as sugary foods often replace more nutritious options.
Making conscious choices and reading labels is one of the key steps to maintaining long-term health.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
