If you’ve ever felt confused or overwhelmed reading a food label, trust us, you’re in good company. Most of us were taught to focus on the numbers: calories, grams, percentages… almost like we’re solving a math problem before we eat. But numbers alone don’t tell the full story of what you’re actually putting into your body.
In fact, you can eat something with “better numbers” that’s actually less nourishing, and something with higher numbers that’s far better for you.
One of the best examples? Sugar. Added sugar rarely shows up as just “sugar” or “cane sugar.” It hides under dozens of names (more than 50, to be exact).
And before you panic: this isn’t about fear, guilt, or trying to eat perfectly. It’s truly about AWEAR-ness, if you will. When you understand what’s in your food, you make more empowered choices, the kind that support steady energy, fewer cravings, and feeling good throughout the day.
Let’s break this all down with a few of the questions we’re asked most often.
Why Does Sugar Have So Many Aliases?
Food companies use different names for sugar for a few reasons:
- Some names simply sound healthier. (Marketing is powerful!)
- Using multiple types of sugar keeps “sugar” from appearing first on the ingredient list, since ingredients are listed by weight.
- Different forms of sugar help with flavor, texture, and shelf life, which can be useful or problematic depending on the product.
The tricky part? All these names make sugar harder to spot. And that’s exactly why we’re here to help you decode it.
What Actually Counts as “Added Sugar”?
Added sugar is any sugar that doesn’t naturally occur in the food.
Natural sugars, like the fructose in fruit or the lactose in dairy, come packaged with fiber, vitamins, minerals, hydration, and antioxidants. They behave very differently in the body.
Added sugars, even natural ones like honey or maple syrup, are sugars added during cooking or processing. They can cause a faster blood sugar spike, a quicker crash, and more cravings shortly after.
(But also… raw local honey is delicious and nutritious. We’re not anti-sweet! We’re pro-understanding.)
How Do I Easily Spot Added Sugar on a Label?
Instead of giving you an overwhelming list of 50+ names, here are the categories that make it simple:
- Words that end in “-ose” (glucose, fructose, sucrose, maltose, dextrose)
- Syrups (high-fructose corn syrup, corn syrup, cane syrup, etc.)
- Natural Sugars (coconut sugar, maple syrup or sugar, honey, dates or date sugar)
- Other Sugar Additives (maltodextrin, fruit juice concentrate, barley malt, evaporated cane juice)
- Artificial Sweeteners/Sugar Alcohols (sucralose, aspartame, xylitol, erythritol, sorbitol, mannitol, maltitol, etc.)
- Natural Sugar Alternatives (stevia leaf extract, monk fruit extract)
This right here shows you how many disguises sugar can wear, but also how doable it is to navigate once you know what to look for.
When choosing packaged foods, we encourage leaning toward products sweetened with Natural Sugars or Natural Sugar Alternatives. These forms are easier for your body to recognize and process.
Why Our Relationship With Sugar Feels So Complicated
Sugar tastes good, period. It’s also connected to pleasure, bonding, comfort, nostalgia…all the human things. And that’s okay. But the processed food industry in the U.S. has trained our palates to expect a certain sweetness, a “bliss point,” that often requires more than what occurs naturally in food. Over time, this makes natural sugars taste “less sweet,” even though they’re exactly what our bodies are designed for.
The downside of refined sugars is they’re more likely to spike blood sugar, increase cravings, contribute to inflammation, impact digestion, affect mood, and negatively impact your concentration and energy.
This is why understanding the source of the sweetness truly matters.
A Realistic Approach
You do not have to cut out all sugar. That’s unrealistic, not fun, and perpetuates a dangerous cycle, from our experience.
Here’s what we recommend instead:
- Don’t demonize fruit. It’s hydrating, nutrient-packed, and good for you. Truly.
- Skip sugary drinks. Focus on water, tea, and unsweetened coffee. Once your palate recalibrates, your cravings shift naturally.
- Try baking with natural sugars like coconut sugar or maple syrup. You’ll be amazed at what you can still create.
- Choose naturally sweetened products (like the ones we’ve curated at AWEAR. We’ve done the detective work for you).
- Pair natural sugars with healthy fats. Have an apple with nut butter or grass-fed greek yogurt with raw honey. This duo keeps your blood sugar stable, like a kindling fire.
Instead of fearing sugar, or getting overwhelmed by all its secret identities, think of yourself as a curious detective. Look past the numbers and pay attention to the source. The more familiar you become with the ingredients, the more confident you’ll feel choosing foods that support your energy, your mood, and your overall well-being.
And remember: you’re not aiming for perfection. You’re aiming for awareness, balance, and choices that make you feel good long after you’ve eaten.
By: Melanie Samuels & Melissa Coulier, Co-Founders of Live Well Lead Well.
