Most people know that too much sugar can lead to health problems like obesity, insulin resistance, and heart disease. Yet many are surprised to discover that this sweet substance hides in everyday foods, often in places that do not taste sugary at all. In both Canada and the United States the average diet includes a sizable amount of added sugar from beverages, processed snacks, sauces, and ready meals, which means small changes can add up over time. Understanding where sugar hides helps consumers make smarter choices and supports long term wellbeing. Health Canada, 2023; CDC, 2024.
CHECK THE LABEL One of the best ways to uncover hidden sources of sugar is reading the nutrition labels on foods. It is not enough to spot the word sugar because sugar can appear under many names. Common aliases include glucose, fructose, sucrose, dextrose, maltose, lactose and maltodextrin, along with sweeteners such as honey, syrups and fruit juice concentrates. Some ingredients like dextran, diastase and mannitol are used as sugar alternatives or sugar additives in various products. By carefully reviewing total sugars and added sugars per serving, consumers can gauge how much sweetness comes from added ingredients rather than natural sources. Checking labels regularly helps people reduce accidental sugar intake and supports better daily nutrition. Health Canada, 2023; FDA, 2024.
FOOD BASICS: Many people are surprised to learn there is added sugar in bread and that sugar hides in a range of other everyday foods. Here is a closer look at a few commonly overlooked sources of sugar.
Breads Sugar is commonly added to support fermentation and browning during baking. Even whole wheat bread, usually pitched as a healthier choice, can carry sugar amounts comparable to white bread, depending on the brand and recipe. Reading the nutrition facts helps shoppers compare options and spot sugar that sneaks in with yeasts or flavoring agents.
Tomato-based Products Tomato products often carry added sugar to balance acidity and boost flavor. A bottle of ketchup, for example, reveals sugar in the ingredients list, and tomatoes are sometimes harvested underripe to improve taste and shelf life. The same practice shows up in many tomato sauces and condiments, where sweetness helps smooth sharpness and round out a finished product.
Dairy Products Plain yogurt naturally contains lactose, a built in sugar, but flavored yogurts can push total sugars much higher. Some varieties show 20 to 30 grams of sugar per serving, and certain yogurt drinks or dessert-style cups can exceed that amount. When scanning dairy labels, it helps to compare plain yogurt with added fruit versus flavored options to choose lower sugar per serving.
Peanut Butter Commercial peanut butter often includes dextrose or icing sugar to stabilize texture and prevent the natural oils from separating. Some brands also add sugar or syrup for flavor, while others offer natural versions that list only peanuts and salt on the label. Comparing ingredients helps shoppers pick a product that aligns with their sugar goals.