Sugar Has 56 Names

1. Sugar is ubiquitous and hidden in plain sight

There are fifty-six names for sugar; by choosing different sugars as the fifth, sixth, seventh, and eighth ingredients on the Nutrition Facts ingredients list, they can rapidly add up to number 1.

Sugar is everywhere. It's in our bread, yogurt, salad dressings, and even in seemingly savory foods like sausages and pasta sauces. The food industry has become adept at hiding sugar under various names, making it difficult for consumers to identify and avoid excessive sugar intake. This ubiquity of sugar contributes significantly to the overconsumption of calories and the development of chronic metabolic diseases.

The impact is severe. High sugar consumption is linked to obesity, type 2 diabetes, heart disease, and other metabolic disorders. The average American consumes about 22 teaspoons of added sugar per day, far exceeding the recommended limits of 9 teaspoons for men and 6 for women. This excess sugar intake is not just from obvious sources like desserts and sodas, but from the hidden sugars in everyday processed foods.

Vigilance is key. To combat this, consumers need to be aware of the many names for sugar and carefully read ingredient lists. Some common aliases include:

• High fructose corn syrup
• Evaporated cane juice
• Dextrose
• Maltose
• Barley malt
• Rice syrup

2. A calorie is not just a calorie: The biochemistry matters

A calorie is a measurement of energy (a matter of physics), not a value judgment on where that energy goes (a matter of biochemistry).

Biochemistry trumps physics. The traditional view of weight management—calories in versus calories out—is oversimplified. Different nutrients are processed differently by our bodies, leading to varying metabolic effects. For instance, 100 calories from sugar will have a different impact on your body than 100 calories from protein or fiber.

Insulin is key. The hormone insulin plays a crucial role in how our bodies process and store energy. Foods that spike insulin levels, particularly refined carbohydrates and sugars, promote fat storage and can lead to insulin resistance over time. This is why a diet high in added sugars and refined carbs can be particularly detrimental to health, even if the total calorie count is the same as a diet rich in protein, healthy fats, and complex carbohydrates.

Nutrient density matters. Beyond just calories, the nutrient content of food is crucial for overall health. Foods with similar calorie counts can have vastly different nutrient profiles:

• A 100-calorie serving of almonds provides healthy fats, protein, fiber, and various micronutrients
• A 100-calorie serving of soda provides only sugar and no beneficial nutrients

3. The food industry manipulates our choices for profit

If you won't buy it, they won't sell it.

Profit drives decisions. The food industry's primary goal is to maximize profits, not to promote public health. This often leads to the creation and marketing of highly processed, addictive foods that are cheap to produce but detrimental to our health. These foods are engineered to hit the "bliss point"—the perfect combination of sugar, salt, and fat that keeps us coming back for more.

Marketing tactics are pervasive. The industry spends billions on marketing, especially targeting children. Some tactics include:

• Using cartoon characters to promote sugary cereals
• Placing unhealthy snacks at eye level in stores
• Sponsoring sporting events to associate junk food with health and fitness
• Creating "health halos" around products by using buzzwords like "natural" or "low-fat"

Awareness is our defense. Understanding these tactics can help us make more informed choices. By recognizing that our food environment is designed to encourage overconsumption of unhealthy foods, we can be more mindful of our choices and actively seek out healthier options. This might involve shopping the perimeter of grocery stores where fresh, whole foods are typically located, or preparing more meals at home where we have control over ingredients.

4. Fiber is the unsung hero of nutrition

Fiber is the "stealth nutrient," one of the most valuable items in nature.

Fiber's dual role. Fiber plays two crucial roles in our diet. First, it acts as a natural barrier in our intestines, slowing down the absorption of nutrients and helping to prevent blood sugar spikes. Second, it increases the transit rate of food through our digestive system, promoting feelings of fullness and preventing overeating.

Processed foods lack fiber. Many processed foods are stripped of their natural fiber content to increase shelf life and improve texture. This removal of fiber not only reduces the nutritional value of the food but also makes it easier to overconsume calories. For example:

• A whole apple contains about 4 grams of fiber
• Apple juice, even when unsweetened, contains virtually no fiber

Fiber-rich foods promote health. Increasing fiber intake can have numerous health benefits:

• Improved digestive health
• Better blood sugar control
• Reduced risk of heart disease
• Increased feelings of fullness, aiding in weight management
• Potential reduction in the risk of certain cancers

5. Reading food labels requires decoding skills

Reading a food label is like reading a road map in Japanese.

Labels can be misleading. Food labels are often designed to highlight positive aspects of a product while obscuring less desirable elements. Understanding how to interpret these labels is crucial for making informed food choices. Some key points to consider:

• "Sugar-free" doesn't mean healthy—it may contain artificial sweeteners or other additives
• "Low-fat" often means higher in sugar to compensate for flavor
• Serving sizes may be unrealistically small to make calorie counts appear lower

Focus on ingredients. The ingredient list, ordered by quantity from most to least, can be more informative than the nutrition facts panel. Key things to look for:

• Whole, recognizable ingredients
• Minimal added sugars (look for the various names of sugar)
• Absence of artificial additives and preservatives

Be wary of health claims. Front-of-package health claims are often marketing tools rather than indicators of nutritional value. Claims like "heart-healthy" or "immunity-boosting" should be viewed skeptically and verified by examining the full nutritional profile of the product.

6. Processed food isn't going away, but we can make better choices

Even with all its deficiencies, toxicities, and addictions, processed food isn't going away.

Convenience is king. In our fast-paced society, processed foods offer convenience that many find indispensable. Rather than advocating for complete elimination, which is unrealistic for most, the goal should be to make informed choices within the realm of processed foods.

Not all processed foods are equal. There's a spectrum of processed foods, from minimally processed (like bagged spinach or roasted nuts) to ultra-processed (like sugary cereals or microwaveable dinners). Opting for less processed options when possible can make a significant difference in nutritional intake. Some strategies include:

• Choosing whole grain breads over white bread
• Opting for plain yogurt and adding your own fruit instead of pre-flavored varieties
• Selecting unsweetened versions of products and adding sweetness yourself if needed

Read labels critically. When selecting processed foods, pay close attention to:

• Sugar content: Aim for products with less than 5g of added sugar per serving
• Fiber content: Choose options with higher fiber content when possible
• Ingredient list: The shorter and more recognizable, the better

7. Real food is the best defense against chronic diseases

All real food is inherently good. It's what they do to the food that's not.

Whole foods are protective. Unprocessed or minimally processed whole foods—fruits, vegetables, whole grains, lean proteins, and healthy fats—provide a complex array of nutrients that work synergistically to promote health. These foods are generally:

• Rich in fiber
• High in micronutrients
• Free from added sugars and unhealthy additives

Chronic diseases are linked to diet. Many of the chronic diseases plaguing modern society, including type 2 diabetes, heart disease, and certain cancers, are strongly influenced by diet. A diet based on whole foods can help prevent and even reverse some of these conditions by:

• Reducing inflammation
• Improving insulin sensitivity
• Supporting a healthy gut microbiome
• Providing antioxidants and other protective compounds

Simple swaps make a difference. Gradually replacing processed foods with whole food alternatives can have a significant impact on health:

• Swap sugary breakfast cereal for oatmeal with fresh fruit
• Replace chips with raw vegetables and hummus
• Choose whole fruit over fruit juices

8. The government won't protect us: We must take action ourselves

The chances that the White House or Congress will put any limits on the food industry are virtually nonexistent.

Regulatory capture is real. The food industry has significant influence over the government agencies meant to regulate it. This results in policies that often prioritize industry profits over public health. Examples include:

• Weak standards for labeling added sugars
• Generous subsidies for crops used in processed foods (e.g., corn for high-fructose corn syrup)
• Lax regulations on food marketing, especially to children

Education is key. In the absence of strong government protection, individuals must educate themselves about nutrition and food industry practices. This includes:

• Learning to read and interpret food labels
• Understanding the health impacts of different nutrients
• Recognizing marketing tactics used by food companies

Consumer power can drive change. While individual choices may seem small, collective consumer action can influence the food industry. By consistently choosing healthier options and avoiding heavily processed foods, consumers can:

• Send a message to food companies about demand for healthier products
• Support smaller companies producing healthier alternatives
• Potentially influence larger companies to reformulate their products

9. Breakfast and lunch are battlegrounds for healthy eating

Breakfast is considered by most nutrition experts to be the most important meal of the day.

Start strong with breakfast. A nutritious breakfast sets the tone for the day, helping to regulate hunger hormones and stabilize blood sugar. However, many common breakfast foods are high in sugar and refined carbohydrates. Better choices include:

• Eggs with whole grain toast and avocado
• Greek yogurt with berries and nuts
• Oatmeal with cinnamon and sliced almonds

Pack lunch for control. Bringing lunch from home allows for better control over ingredients and portion sizes. This is particularly important for children, as school lunches often fall short nutritionally. Tips for healthy packed lunches:

• Include a source of protein, complex carbohydrates, and healthy fats
• Add a variety of colorful vegetables
• Avoid sugary drinks and opt for water or unsweetened beverages

Plan ahead for success. Meal planning and preparation can make healthy eating easier during busy weekdays:

• Prep ingredients or entire meals on weekends
• Keep healthy snacks readily available
• Have a list of quick, nutritious meal ideas for hectic days

10. Eating out frequently leads to loss of control over nutrition

If you eat out or bring in, you lose control. You don't know the composition of your food, and you don't control the portion size.

Restaurant meals are often problematic. When dining out, we often consume more calories, unhealthy fats, and added sugars than we would at home. This is due to:

• Large portion sizes
• Hidden ingredients (e.g., added sugars in sauces)
• Preparation methods that prioritize taste over health (e.g., excessive use of oils)

Strategies for healthier dining out:

• Research menus in advance and choose restaurants with healthier options
• Ask for dressings and sauces on the side
• Choose grilled or baked options over fried
• Share entrees or take half home for later

Cook at home more often. Preparing meals at home allows for complete control over ingredients and portion sizes. Benefits include:

• Better understanding of what you're eating
• Ability to adjust recipes to personal health needs
• Opportunity to involve family in meal preparation, promoting healthy habits

11. Investing in good food now saves on healthcare

Last updated: July 29, 2024