What to Look for on Food Labels
Learn how to spot hidden sugars, understand ingredient lists, and make smarter choices.
Hidden sugars are sweeteners that appear on food labels under names most people don't recognise as sugar. While 'sugar' or 'honey' are easy to spot, ingredients like 'maltodextrin', 'dextrose', and 'glucose-fructose syrup' are all forms of sugar hiding behind technical names.
There are over 66 known names for sugar used on food labels in the UK. They include syrups, '-ose' compounds, malt extracts, juice concentrates, and unrefined sugars from around the world. Each one adds to the total sugar content of a product.
Manufacturers use multiple sugar names in a single product for a reason: ingredients must be listed by weight. By splitting sugar across several names, no single one appears at the top of the list — making the product seem less sugary than it really is.
Excess sugar consumption is linked to weight gain, type 2 diabetes, heart disease, and tooth decay. The NHS recommends adults consume no more than 30g of free sugars per day — roughly 7 sugar cubes. Many people exceed this without realising it.
Hidden sugars are a major reason. A single 'healthy' granola bar can contain 3–4 different sugar ingredients, totalling 15–20g of sugar — over half the daily limit. Because the sugars are split across different names, the label doesn't look alarming.
Understanding hidden sugars is also critical for identifying ultra-processed foods. Under the NOVA classification system, products with multiple added sugars are almost always NOVA Group 4 — the ultra-processed category linked to poorer health outcomes.
Sauces & condiments
Ketchup, BBQ sauce, salad dressings, stir-fry sauces
'Healthy' snacks
Granola bars, cereal bars, fruit yoghurts, smoothies
Bread & baked goods
Sliced bread, wraps, crumpets, muffins
Breakfast cereals
Even 'wholegrain' or 'high fibre' varieties often contain hidden sugars
Drinks
Flavoured water, fruit juice, iced tea, sports drinks
Ready meals
Curries, pasta sauces, soups, frozen meals
Deep dives into sugar names, label-reading skills, and the complete categorised list.
Every name sugar hides behind on food labels — from glucose syrup to maltodextrin.
Read guideAnnotated examples, label-reading tricks, and 3 quick rules to detect sugar instantly.
Read guideEvery sugar name grouped by type: syrups, simple sugars, malts, concentrates, and more.
Read guidePaste any ingredient list and our tool will find every hidden sugar — automatically.
SpikeSaver detects hidden sugars on every product page — no label reading needed.
Plus NOVA classification, glucose impact, and keto suitability — all while you browse.
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