Sugar in Disguise

I've been on a sugar kick the last few weeks. My post about sugar in schools generated some interest online, and has continued offline, as well, through discussions with parents, family members and even in classes I've taught.

So this has prompted me to ask another question: Do you know how much sugar you consume each day?

I'm not talking about natural sugar found in fruits, dairy and veggies (more on those in a future post). I'm talking about added sugars and syrups found in so many foods and beverages today, it would make your head spin.

I think we all know that treats, desserts and candies contain added sugars. And that it's best to view these just as that: special treats. But what about other foods? Foods that are touted as healthy? Foods that might have been sugar-free at one point, but now contain a sweetener you probably can't even pronounce? This is especially true in the supermarket, where packaged, processed foods and beverages have slowly been bulked up with cheap sweeteners, primarily to replace other ingredients and appeal to taste buds and wallets.

All of this excess sugar creates havoc in our bodies. High sugar intake has been linked to obesity, high blood pressure and type 2 diabetes, heart disease and stroke.

So, you ask, how do I find out if my favorite product reeks with sugar? Here's your best defense: Read the ingredient list on the side of the package. Look for sugar-related substances listed among the first three ingredients (ingredients are listed by weight, so the first three are typically the most in the product). If you see a sweetener on the list, you then have a choice: choose to buy another product or consume this product less often.

Check out the following list. And remember, sugar is sugar is sugar, no matter how dressed up it is or what it's called (that includes "organic", "natural" or syrup):

agave nectar or syrup
evaporated cane juice
fructose
glucose
dextrose
maltose
sucrose
fruit juice concentrates (apple, grape, orange)
corn syrup
high-fructose corn syrup
honey
maple syrup
molasses
sugar (raw, table, brown, confectioner's, baker's, powdered, invert, turbinado)
malt syrup
barley malt
beet sugar......to name a few (there are more than forty types).

And here some quick tips for ferreting out more sugar:

1. What are you drinking? Beverages are the number one source of added sugars in our diets: sodas, sports drinks, energy drinks, sweet teas, coffee drinks and added-sugar juices.

2. Watch out for products touted as "healthy" such as yogurt, granola bars, peanut butter, instant oatmeal, whole grain cereals, pretzels, pitas, whole grain bread and crackers, frozen waffles and canned products like tomatoes and baked beans.

3. Condiments can be sneaky: ketchup, salad dressing, mustard and BBQ/basting sauces all contain sugar.

4. Low-fat and fat-free foods are notorious for added sugars to bump up flavor.

Do you have any other suggestions? Have you been reading ingredient lists? Write in comments about surprising products you have found containing sugar. My favorite from my pantry? Italian Bread Crumbs.