The next time you go to buy something that claims to have “no added sugar,” you might want to double-check the nutrition label.
As Kristin Kirkpatrick, a registered dietitian with Cleveland Clinic, explains, the food may still contain sugar, but it’s listed under a different name.
“You could have sugar added in in the form of dates, you could have it added in in the form of maple syrups, so it’s not to vilify dates or maple syrups, or anything like that,” said Kirkpatrick. “It’s just that what we need to look at when we’re trying to assess the impact of our blood sugar and our insulin, is whether or not something will make our blood sugar or insulin increase.”
Kirkpatrick said consuming too much sugar can lead to weight gain, put you at risk for Type 2 diabetes, heart disease and other health issues.
So, how can you tell if sugar is hidden in a product?
It’s not always easy, but the label could include ingredients like fructose, sucrose, dextrose, fruit juice concentrate, beet sugar, and rice syrup.
If you’re ever unsure, you could double-check online.
Kirkpatrick said it’s important to note that not all food that contains sugar is bad for you, like fruit.
Fruit also contains fiber, which makes a big difference.
“When you are going to have a source with something that has sugar in it, is there fiber attached to it in some capacity? The more fiber, the less impact on our insulin and our blood sugar,” she explained.
If you’re having trouble keeping your diet under control or need advice on healthier foods to eat, it’s best to consult with a dietitian.