In contemporary nutrition discussions, added sugar has emerged as a major ingredient to avoid. On average, individuals in various countries, including Australia, Canada, and India, consume approximately 17 teaspoons of added sugars daily. A significant portion of this intake is concealed within processed foods, often leaving consumers unaware of their sugar consumption. This excessive intake can contribute to serious health conditions such as heart disease and diabetes. Given that sugar is labeled under various names, it can be quite challenging to determine the actual sugar content in food products.

In this article, we will explore 56 distinct names for sugar. To start, let’s provide a concise overview of what added sugars are and the potential health implications associated with different types.

Understanding Added Sugar

Added sugar refers to sugar that is incorporated into food during processing to improve its flavor, texture, or shelf life, as well as other qualities. This type of sugar typically comprises a blend of simple sugars, including sucrose, glucose, or fructose, while less frequently encountered varieties include galactose, lactose, and maltose.

In compliance with regulations set forth by the Food and Drug Administration (FDA), it is now mandatory for food and beverage manufacturers to clearly indicate the quantity of added sugar present on their nutrition facts labels. Additionally, these labels must feature the percent Daily Value (DV) to inform consumers about their intake.

Conversely, single-ingredient sugars and syrups, like table sugar (sakkare) and maple syrup (maple syrup), have distinct labeling requirements. For these items, the nutrition facts label will showcase the percent DV specifically related to added sugar. This information may be further elaborated in a footnote at the bottom of the label, which also includes the total amount of added sugar. Added sugar is prevalent in processed foods, and the FDA has set forth definitions for “sugar,” stipulating that certain forms of sugar must be designated as “added sugars” on product labels.

Does the Type of Sugar Matter: Glucose vs. Fructose?

Absolutely, it does. While glucose and fructose are prevalent and often coexist in various foods, their impacts on your body can differ significantly. Glucose is a vital energy source that can be utilized by nearly every cell throughout your body, whereas fructose is primarily metabolized in the liver.

A wealth of research has consistently highlighted the detrimental effects associated with excessive sugar consumption. Such effects encompass insulin resistance, the development of metabolic syndrome, fatty liver disease, and the onset of type 2 diabetes. Therefore, it is crucial to limit the intake of any form of sugar to maintain optimal health. Added sugars are known by numerous names, primarily consisting of glucose or fructose. Consequently, managing your daily sugar intake is a vital strategy for long-term health and well-being.

1. Sugar (Sucrose)

Sucrose, commonly referred to as table sugar, is the most prevalent form of sugar found globally. This naturally occurring carbohydrate is present in a variety of fruits and plants, making it a staple in many diets. Typically, table sugar is derived from either sugar cane or sugar beets, and it is composed of 50% glucose and 50% fructose, bonded together to create a sweetener that is widely appreciated.

This versatile sweetener can be found in numerous food items, including:

  • ice cream
  • candy
  • pastries
  • cookies
  • soda
  • fruit juices
  • canned fruit
  • processed meat
  • breakfast cereals
  • ketchup

In addition to its natural sources, sucrose is frequently added to various processed foods, enhancing flavor and sweetness. Its dual composition of 50% glucose and 50% fructose makes it a unique ingredient in our culinary world.

2. High Fructose Corn Syrup (HFCS)

High fructose corn syrup (HFCS) has gained immense popularity as a sweetener across various countries, particularly in the United States, due to its cost-effectiveness and sweetness. This syrup is derived from corn starch through a specialized industrial process, resulting in a blend of fructose and glucose. HFCS comes in multiple variants, each differing in their fructose content.

The two predominant types that find their way into food and beverage products are:

  • HFCS 55: This variant is recognized as the most prevalent HFCS, containing approximately 55% fructose and nearly 45% glucose along with water.
  • HFCS 42: This type comprises around 42% fructose, with the balance being glucose and water.

The composition of HFCS closely mirrors that of sucrose (table sugar), which typically contains a 50-50 ratio of fructose to glucose. In many food and drink items, particularly in the U.S., HFCS is a common ingredient. Examples of such products include:

  • soda
  • various types of bread
  • cookies
  • confectionery
  • ice cream
  • cakes
  • cereal bars

Ultimately, high fructose corn syrup is a product of corn starch, with a composition that features differing ratios of fructose and glucose, yet its overall makeup remains strikingly similar to that of sucrose or ordinary table sugar.

3. Agave Nectar

Agave nectar, often referred to as agave syrup, is a widely embraced sweetener derived from the agave plant. This syrup is frequently chosen as a healthier alternative to traditional sugar due to its ability to cause less of a spike in blood sugar levels compared to many other sugary options.

However, it’s important to note that agave nectar has a composition that includes approximately 70–90% fructose and 10–30% glucose, which can influence metabolic processes. This makes it a common ingredient in various so-called “health foods,” such as fruit bars, sweetened yogurts, and cereal bars, popular in many cultures, including in India, Australia, Japan, and Canada.

4. Various Sugars Containing Glucose and Fructose

Many of the sugars and sweeteners we encounter today are composed of both glucose and fructose. These two simple sugars often work together to create the sweetness we enjoy in foods.

Below are some notable examples of such sugars:

  • beet sugar
  • blackstrap molasses
  • brown sugar
  • buttered syrup
  • cane juice crystals
  • cane sugar
  • caramel
  • carob syrup
  • castor sugar
  • coconut sugar
  • confectioner’s sugar (powdered sugar)
  • date sugar
  • demerara sugar
  • Florida crystals
  • fruit juice
  • fruit juice concentrate
  • golden sugar
  • golden syrup
  • grape sugar
  • honey
  • icing sugar
  • invert sugar
  • maple syrup
  • molasses
  • muscovado sugar
  • panela sugar
  • rapadura
  • raw sugar
  • refiner’s syrup
  • sorghum syrup
  • sucanat
  • treacle sugar
  • turbinado sugar
  • yellow sugar

Each of these sugars possesses distinct proportions of glucose and fructose, contributing to their unique flavor profiles and uses in culinary applications.

5. Glucose-Based Sweeteners

These sweeteners primarily consist of pure glucose or glucose that is blended with other types of sugars, excluding fructose. The additional sugars can include varieties like galactose and others:

  • barley malt
  • brown rice syrup (chawal ka sirope)
  • corn syrup (makki ka sirope)
  • corn syrup solids
  • dextrin
  • dextrose
  • diastatic malt
  • ethyl maltol
  • glucose
  • glucose solids
  • lactose
  • malt syrup
  • maltodextrin
  • maltose
  • rice syrup (chawal ka sirope)

These sweeteners are essentially composed of glucose, available either in its pure form or in conjunction with other sugars that are not fructose.

6. Sweeteners Comprising Solely Fructose

Within the realm of sweeteners, there are two types that are composed exclusively of fructose:

  • Crystalline fructose
  • Fructose

In its pure form, fructose is typically referred to as either fructose or crystalline fructose.

7. Other Sugars

In the realm of sweeteners, there exists a small selection of added sugars that do not include glucose or fructose. Although less sweet and not as widely used, these sugars serve their purpose in various culinary applications:

  1. D-ribose
  2. Galactose 

While D-ribose and galactose may not be as sweet as their counterparts glucose and fructose, they still find their way into recipes and products as viable sweetening options.

Embrace Naturally Occurring Sugars in Your Diet

There is absolutely no need to shun the sugars that are naturally found in whole foods. Fruits, vegetables, and dairy products contain modest amounts of sugar, yet they are also rich in essential fiber, vitamins, minerals, and other beneficial compounds that contribute to overall health.

The adverse health impacts associated with sugar stem primarily from the excessive quantities of added sugars prevalent in many Western diets. To effectively lower your sugar consumption, focus on incorporating predominantly whole and minimally processed foods into your meals. For those opting for packaged foods, it’s crucial to remain vigilant about the various names under which sugar may be labeled.