Sugar names can be tricky to spot on your favorite packaged food. Sugar may not simply be listed as sugar on the ingredients list and it is very important to understand what is sugar to quickly spot highly sugar food. There is many sugar names used on food labels and here I will help you spot the food you shouldn’t eat on a sugar free diet.
If you want to remove sugar from your diet, start a low carb diet or at least remove the ‘bad’ sugar from your diet, this is what you need to know first! Let me start by what is sugar. Sugar, or sucrose – from its chemical name – is naturally produced in all plants, fruits, vegetables and even in nuts.
One molecule of sugar is always made of one molecule of glucose and one molecule of fructose.
Now you understand why eating ‘sugar’ or high fructose food leads to obesity, diabetes or heart disease. Note that fructose from fruits or vegetables have a lower impact compared to liquid fructose from sweeteners or the one added to soda drinks or processed food.
Fruits are nutritious dense, contains fibers but they still add up to your daily sugar counts so they should be selected carefully to focus on low fructose fruits and low carb vegetables.
Apart from table sugar or sucrose, you may have heard of three other sugar names listed below.
2. The disaccharides, those are sugar made of two sugar molecules:
3. Polysaccharides (more than 10 sugar molecules).
Sugar is a carbohydrate, a macronutrient that fuel our body with energy as fat and protein. Carbohydrate is the preferred source of energy of our body. It uses glucose molecules to create energy for our brain, muscle and organs. Fructose is the molecule that we should avoid as much as possible to decrease the effects of sugar on our body.
In our modern society, we consume two types of sugar:
The main product containing added sugar and the one you should remove from your pantry and fridge right now are:
In 2008, people in US were consuming an average of 76 grams of added sugar per day which represents 19 teaspoons of sugar, 306 kcal. The American Heart Association recommend a maximum of added sugar of
Natural sugar from fruits, vegetables and dairy are the healthiest choices. It should be eaten in moderation as those are still simple carbohydrates that will raise your blood sugar level and trigger food cravings.
There is many sugar names used on the food labels and the list below will help you spot the most common hidden sugar names on the processed food you buy.
My advice, if there is any of those sugar names listed as a top 3 ingredients, don’t buy. It means the product is very high in sugar and will impact your blood sugar level very quickly
 Source: https://www.healthline.com/nutrition/how-much-sugar-per-day#section3 and https://www.heart.org/en/news/2018/05/01/kids-and-added-sugars-how-much-is-too-much