To spot added sugars, start with the serving size, then read the "Added Sugars" line on the Nutrition Facts panel, then scan the ingredient list for sugar's many names. Ingredients appear by weight, so sugars near the top mean more of them. Compare two products by the same serving size.
Start with the serving size
Every number on the panel is based on one serving, and that serving may be smaller than what you would really eat. A bottle of tea might list two and a half servings, and a bag of granola might list a third of a cup.
Before reading anything else, decide how much you will actually have. Then multiply. This single habit clears up most label confusion.
Find the Added Sugars line
The Nutrition Facts panel lists Total Sugars and, indented beneath it, Added Sugars. Total includes sugars that occur naturally in milk and fruit. Added sugars are the ones put in during processing, such as syrups, honey and table sugar.
Comparing the Added Sugars number across two similar products, such as two yogurts or two cereals, quickly shows which is sweeter. Plain versions often have none at all.
Know sugar's many names
Sugar rarely appears under that single word. Scan the ingredient list for these common aliases:
- Syrups. Corn syrup, brown rice syrup, agave, maple syrup.
- Words ending in -ose. Dextrose, maltose, sucrose, fructose.
- Juices and concentrates. Fruit juice concentrate, evaporated cane juice.
- Sweeteners from nature. Honey, molasses, cane sugar.
Use the order of ingredients
Ingredients are listed from most to least by weight. If a sugar appears first or second, it is a main component. Manufacturers sometimes split sweeteners into several forms, so three different sugars scattered through the list can add up to a lot together.
Short lists with recognizable foods tend to be easier to feel good about. A simple loaf of whole-grain bread with five ingredients usually beats a long one with several sweeteners.
Aisles where sugar hides
Obvious sweets are easy to spot. The surprises are in everyday products:
- Flavored yogurt and instant oatmeal
- Pasta sauce and ketchup
- Granola, protein bars and cereal
- Salad dressings and marinades
- Flavored coffee drinks, teas and sports drinks
Swapping to plain versions and adding your own fruit or spices keeps control in your hands. Our guide to healthy drinks beyond plain water covers the beverage side.
Ignore the front of the package
Claims like "natural," "wholesome" or "made with real fruit" are marketing, not measurements. The back panel is where the facts live. Make it a habit to flip the box, even for products you have bought before, since recipes change.
The FDA's dietary guidance resources and the USDA FoodData Central database are good places to learn what the label terms mean.
A thirty-second comparison routine
At the shelf, pick up two products and compare them in this order: serving size, Added Sugars, fiber, then the first three ingredients. Choose the one with less added sugar and more fiber, unless taste or use says otherwise.
You can apply the same skills to a supplement panel, which our guide on how to read a supplement facts panel explains.
Practice with three common products
Try the routine on foods already in your kitchen. Pick up a flavored yogurt, a box of cereal and a jar of pasta sauce.
- The yogurt. Compare it with the plain version. The Added Sugars line often shows a big gap.
- The cereal. Check the serving size, since a bowl may be two servings, then look at fiber and added sugars together.
- The sauce. Scan the ingredients for sugar, corn syrup or juice concentrate, and compare it with a no-sugar-added jar.
Five minutes of practice makes label reading automatic. You will start noticing patterns, and your shopping will speed up. For a quick look at how a daily routine fits around your meals, visit how to take Glyco Barrier.
Putting label skills to work
Reading labels turns into a routine fast. Add a few reliable staples to your weekly list, such as plain yogurt, unsweetened oats and no-sugar-added canned tomatoes, and you will rarely need to study the label again. Our grocery list for steady energy is a good starting point.
If a daily supplement is part of your plan, you can Order Glyco Barrier with free shipping and a 60-day money-back guarantee. The full panel is printed on the bottle label, and the ingredients page gives an overview.
Further Reading
Frequently Asked Questions
Look under Total Carbohydrate on the Nutrition Facts panel. Added Sugars sits indented beneath Total Sugars and shows grams plus a percent daily value.
Total sugars include those found naturally in fruit and milk. Added sugars are sweeteners put in during processing, such as syrups, honey and cane sugar.
Scan the ingredient list for syrups, words ending in -ose, juice concentrates and honey. Several sugar types in one list can add up even if none is first.
Yes. The full Supplement Facts panel is printed on the bottle label. The brand directs 1 mL, about two droppers, in the morning and evening, with or without food.