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The Truth about Hidden Sugars: A Risk for Health

Course Number: 558

Product Comparison: Choose a Better Option

Reading food labels can be a daunting task while grocery shopping. Here are a few shortcuts that can help you choose the best options.

  • Find the “plain” version of foods; yogurt, oatmeal, and crackers. Stay clear of foods with the label advertising “low-fat, low-calorie, fat-free.” They typically have more added or artificial sugars.

  • Food labels using the terms “natural or organic” does not mean a food has less added sugar.5

  • Scan the ingredient list for “code words” for sugars; anything ending in “ose.” They are listed according to weight.

  • Check the “added sugars” line and the percentage Daily Value. 4 grams=1 teaspoon of sugar.1

  • Compare pre-packaged, convenient type foods for the best option; even the same manufactured product in a different flavor may vary in sugar content. Below are a few examples of product comparisons.

Image showing yougurt variety with higher sugar content.

Higher Sugar

17 grams of sugar

Image showing yougurt variety with lower sugar content.

Lower Sugar

4 grams of sugar

Image showing packaged meal variety with higher sugar content.

Higher Sugar

31 grams of sugar

Image showing packaged meal variety with lower sugar content.

Lower Sugar

14 grams of sugar

Image showing cereal variety with higher sugar content.

Higher Sugar

9 grams of sugar

Image showing cereal variety with lower sugar content.

Lower Sugar

1 gram of sugar

Image showing soup variety with higher sugar content.

Higher Sugar

16 grams of sugar

Image showing soup variety with lower sugar content.

Lower Sugar

10 grams of sugar