Food products adorned with labels like "natural," "organic," or "whole grain" may be concealing a less wholesome ingredient right under consumers' noses: significant amounts of added sugar. This practice, highlighted in recent reports, poses a challenge for Canadians trying to make healthier dietary choices based on packaging claims.
The Deceptive Nature of Food Marketing
Manufacturers often use terms that evoke health and wellness to market products. Words such as "energy," "fruit-flavoured," "lightly sweetened," or "made with real fruit" can create a health halo, leading shoppers to believe an item is a nutritious option. However, a closer look at the ingredient list and nutrition facts table frequently reveals added sugars like sucrose, glucose-fructose (high-fructose corn syrup), honey, agave nectar, or concentrated fruit juice. These ingredients contribute empty calories and are linked to various health issues when consumed in excess.
The issue is not that these buzzwords are false, but that they can distract from the complete nutritional profile of the food. A cereal can be "made with whole grains" and still be the leading source of sugar in a person's daily diet. Similarly, a "yogurt with real fruit" might contain more sugar per serving than some desserts.
How to Identify Hidden Sugars on Labels
Canadian consumers need to become savvy label readers to navigate this landscape. The first step is to look past the attractive claims on the front of the package and turn it around. Health Canada mandates that all prepackaged foods display a Nutrition Facts table and an ingredient list.
In the Nutrition Facts table, pay close attention to the "Sugars" line. Health Canada provides a percent Daily Value (% DV) for sugars to help gauge the amount. 5% DV or less is a little, while 15% DV or more is a lot. Crucially, check the ingredient list, which orders components by weight. Sugars can appear under more than 60 different names. Be on the lookout for terms ending in '-ose' (like dextrose, maltose), syrups, and any form of sugar or juice concentrate. The more sugar-based ingredients listed, and the higher they appear, the greater the total sugar content.
Empowering Healthier Choices
This revelation underscores the importance of informed consumerism. Public health advocates emphasize that not all sugars are inherently bad; those found naturally in whole fruits, vegetables, and plain milk come packaged with fibre, vitamins, and minerals. The concern lies with added sugars, which are incorporated during processing.
Experts recommend focusing on whole, unprocessed foods as the cornerstone of a healthy diet. When purchasing packaged goods, making a habit of reviewing the Nutrition Facts table and ingredient list is the most reliable method to see past marketing and understand what you are truly eating. By doing so, Canadians can take control of their sugar intake and make choices that better align with their health goals, regardless of the buzzwords on the front of the box.
