60+ Sneaky Names For Sugar – And Why You Crave Every One Of Them!
You might call your beloved “sweet thing” or maybe you’ve got a song on replay in your head about the sweet stuff, but let’s put the cute nicknames and catchy old tunes aside…
Because the granulated truth is that sugar is added to many processed foods, and manufacturers often use several different types, by several different names, so they can hide the real amount.
If you think about it, it’s no wonder we crave sugar so often (and intensely) as it’s literally everywhere – and avoiding it is no easy task either.
So what causes sugar cravings?
Reportedly up to 97% of women and 68% of men say they experience some sort of food craving, including cravings for sugar.
Your body may experience a craving for the sweet stuff (sometimes rather intensely) because it needs glucose to function optimally, and for an energy boost. The body uses glucose or ketones for fuel. The preferred source of fuel is ketones. Sugar cravings can be just as reward-based, habitual or even psychological as much as they are physical.
Common reasons for cravings are:
Poor sleep
In response to high stress
Dehydration
Skipping meals, and unbalanced diet, usually not enough protein and fat
Nutrient deficiency, including low iron levels
Using too many artificial sweeteners
Always using sugar/sweet food as a reward
Depression and depressed mood
If you think about it, it’s no wonder we crave sugar so often (and intensely) as it’s literally everywhere – and avoiding it is no easy task either.
When we have excess sugar or foods that convert easily to glucose, it will raise our blood sugar levels. If we have too high glucose levels for long periods of time we will see inflammation, pain, weight gain, trouble sleeping, mood issues, low energy etc. We will also see blood lab results, such as A1C or fasting blood glucose or cholesterol numbers out of range which may be precursers to diagnoses.
Here are two of the simplest ways to identify hidden sugars:
Look for ingredients listed on packaged foods ending in -ose and ingredients or foods labeled as ‘syrup’ — both are just code for SUGAR!
Here are 60+ other nicknames for the sweet stuff!
As adapted from Experience Life online magazine:
Agave nectar
Barbados sugar (also called muscovado sugar)
Barley malt & barley malt syrup
Beet sugar
Brown sugar
Buttered syrup
Cane juice & cane juice crystals (sometimes called dehydrated or evaporated cane juice)
Cane sugar
Caramel
Carob syrup
Castor sugar (or baker’s sugar)
Coconut sugar (or coconut/palm sugar)
Confectioner’s sugar (or powdered/icing sugar)
Corn sweetener/syrup & corn syrup solids
D-ribose
Date sugar
Demerara sugar
Dextrin
Dextrose
Erythritol
Fructose & crystalline fructose
Fruit juice & fruit juice concentrate
Galactose
Glucose & glucose solids
Golden sugar
Golden syrup
Granulated sugar
Grape sugar
High-fructose corn syrup (HFCS)
Honey
Hydrolyzed starch
Invert sugar (or liquid invert sugar)
Jaggery
Malt syrup
Maltodextrin
Maltol
Maltose
Mannose
Maple syrup
Molasses
Panela sugar
Panocha cane sugar
Raw sugar
Refiner’s syrup
Rice syrup (or brown rice syrup)
Saccharose
Sorghum syrup
Sucrose (“table sugar”)
Sweet potato syrup
Sweet sorghum
Tapioca syrup
Treacle
Turbinado sugar
Yacon syrup
Yellow sugar
Keep it sweet, but make it natural
There’s no need to avoid naturally-occurring sugars found in whole foods as fruit and veggies do contain small amounts of carbohydrate (sugar). But, they also contain beneficial nutrients and other health-promoting compounds like fiber, minerals and antioxidants.
However, the negative effects of sugar consumption are due to the staggering amount of added sugar that is present in the standard American diet. (S.A.D) Or over consuming a naturally sweet food like fruits or starchy veggies.
At the most basic level, the most effective way to reduce your overall sugar intake is to eat a diet rich in whole and unprocessed foods. However, if you do buy packaged foods, be aware of all those different names that sugar goes by!
FUN FOOD FACT: Typically the sugar you buy at the grocery store is a ‘centrifugal sugar product’ meaning that the crystals have been separated from the molasses by a machine at the refinery.
But, most of what is sold as “brown sugar” is simply granulated sugar with a coating of molasses sprayed back on.
Keeping that in mind, be a savvier shopper, and don’t be swayed by claims of ‘all natural’, ‘unrefined’ or ‘organic’ on sweetener packages. Sugar is still sugar
While these claims may even be true, that doesn’t necessarily mean that it’s a healthier product, has less grams of sugar, fewer calories or confers any health benefit. Always beware the “health halo”, especially when it comes to packaged foods.
Another thing to keep in mind is to look at Total Carbohydrates. 4 grams of a carbohydrate is equal to 1 teaspoon of sugar. So if you have 20 carbs in a serving, that is like having 5 tsp of sugar.
When you are going to make a purchase of a sweetener or need to use one in a recipe (as we’ve done in our Protein Bar recipe, below!), here are your best bets…
The top 10 natural sugar alternatives:
Xylitol (from birch sugar) (may cause bloating and gas, it’s a sugar alcohol)
Erythritol (may cause bloating and gas, it’s a sugar alcohol)
Honey, raw/unrefined
Pure maple syrup
Stevia (herb plant)
Coconut (palm) sugar
Medjool dates/date sugar
Monk fruit
Blackstrap molasses
Yacon
The only sugar alternative listed above that does NOT raise your blood sugar levels is Stevia or Monk fruit.
Take a look through your cupboards and see if you have any of the ‘sneaky sugars’ we’ve listed that have likely been hiding in plain sight!
Then, consider replacing them with a more natural alternative that won’t cause such a negative impact to your health, and may help with those pesky sugar cravings too!
By eating higher protein and fat and lowering your carbohydrates intake, it will help cravings to disappear. Add in flax and chia seeds to smoothies and salads. Add in sprouted nuts, avocado and keto type desserts. Shoot for 30 grams of protein 3 times a day. A healthy protein shake is helpful.
Try Paleo Protein with NO fillers, whey or other additives. Plus it has 22 grams of protein per serving. www.nutridyn.com create an account and use practitioner code 102733 for 20% discount and free shipping. You will be more satisfied, longer.
RECIPE
No-bake Protein Breakfast Bars
There’s no better way to fight sugar cravings than with a regular dose of protein, healthy fats and some natural sweetness – all in a convenient grab ‘n go bar!
Ingredients
2 cups pitted dates (soaked in ½ cup water for 30 mins; retain soaking water)
1 ½ cups vegan protein powder (can be vanilla or chocolate flavoured if desired, but unsweetened)
1 cup raw walnuts or pecans
½ cup raw sunflower seeds
⅓ cup chia seeds
¼ cup coconut flakes, unsweetened
¼ cup hemp seeds
3 tbsp raw cacao powder
Preparation
Place soak dates & soaking water in food processor, process on low until a smooth paste forms. (Be sure the dates were pitted!)
Add all remaining ingredients to date paste and blend for 15 – 30 seconds until well incorporated.
You may have to use a silicon spatula to scrape down the sides, then blend again for a few seconds.
Scrape mixture out and press into a square pan that has been covered with parchment paper.
Let sit in the fridge for a few hours to harden (or overnight), then gently pull from pan (teasing out with the edges of the parchment), place on a cutting board and cut into snackable bars.
Replace bars into a tightly sealed container. Can be refrigerated for 2 weeks or frozen for up to a month.
NOTE: freezing, then thawing may cause bars to get a bit “crusty” around the edges.
If you are would like me to review your labs through a “functional lens” to uncover those hidden infections, deficiencies and underlying issues, grab the coupon code: Blackfriday22 and receive 50% off the Functional Blood Work Review and Nutrition Testing.
Be well,
Beth Schupanitz
Nutrition Response Testing Practitioner
Function Blood Work Specialist
REFERENCES
Journal of Nutrition (March 2003): Sugar and Fat: Cravings & Aversions
Huffington Post: Why Do I Crave Sugar?
Food Matters: 5 Surprising Causes of Sugar Cravings
Very Well Mind: Why You Self-medicate With Carbs and Sugar During Depression
Experience Life: 61 Names for Sugar
Canadian Sugar Institute: Sugar Basics
Healthline: 19 Foods That Can Fight Sugar Cravings
Healthline: Erythritol – Like Sugar Without The Calories