Label Reading Guide: How to Spot Hidden Sugars, Preservatives, and Additives

Let’s be real—navigating the grocery store aisles can feel like trying to crack a code. With bold claims like “all natural,”“low fat,” or “gluten free” plastered across every package, it’s easy to get fooled into thinking we’re making healthy choices. But if you’re serious about eating better, building healthier habits, or simply knowing what’s going into your body, learning how to read a nutrition label is a must.

Today, we’re breaking down how to spot hidden sugars, preservatives, and additives—the sneaky stuff that hides in plain sight.

1. Start With the Basics: Serving Size & Nutrients

The first place to look on any label? The serving size. A small-looking snack might list calories per serving, but there may be two or three servings in that package.

Next up:

• Calories

• Fat (watch out for trans and saturated fats)

• Carbs (especially fiber and sugar)

• Protein

These give you the big-picture nutritional profile. But the real detective work happens in the ingredients list.

2. Unmasking Hidden Sugars

Sugar isn’t just in cookies and candy—it’s everywhere. Bread, sauces, salad dressings, protein bars—you name it. What’s tricky is that sugar wears a lot of disguises.

Here are just a few names it goes by:

• High fructose corn syrup

• Evaporated cane juice

• Brown rice syrup

• Agave nectar

• Molasses

• Fruit juice concentrate

And even the “healthier” sounding ones—like coconut sugar or maple syrup—still spike your blood sugar. Tip: If sugar or its cousins show up in the top 3 ingredients, put it back on the shelf.

3. Preservatives & Additives to Watch For

Additives help preserve shelf life, enhance flavor, or change texture—but many come with side effects.

Look out for:

• Sodium Benzoate – Found in sodas, juices, and pickles; can cause allergic reactions.

• BHA and BHT – Used in cereals and chips; flagged for potential long-term health risks.

• MSG (Monosodium Glutamate) – A flavor enhancer that can trigger headaches in some.

• Sulfites – Common in dried fruits and wine; can cause asthma-like symptoms.

While not all additives are harmful, frequent exposure adds up—especially in kids or those with sensitivities.

4. Decode the Ingredient List Like a Pro

Here’s your cheat sheet for spotting red flags:

• “Natural flavors” – Sounds innocent, but can be a cocktail of lab-made ingredients.

• Artificial sweeteners – Like sucralose, aspartame, or saccharin. Low in calories, but may mess with cravings or gut health.

• Gums & thickeners – Think xanthan gum, guar gum, carrageenan. Often used in dairy-free milks or sauces. Some folks handle them fine, others get bloated or gassy.

Pro tip: If it has a long list of ingredients you can’t pronounce, it’s probably not doing your body any favors.

5. Red Flags for Ultra-Processed Foods

When scanning a label, keep an eye out for:

• A mile-long ingredient list

• Multiple forms of sugar listed separately (this is a common trick!)

• Artificial colors like Red 40, Yellow 5, or Blue 1

Remember: Real food doesn’t need fake colors to look good.

6. Simple Rules for Smarter Shopping

Want to keep things simple? Try these rules of thumb:

• Stick to products with fewer than 7 ingredients

• Choose items where you recognize every word

• Shop the outer edges of the grocery store—produce, meat, dairy—less label-reading required

• Be skeptical of health claims. “Organic” cookies can still be sugar bombs.

Final Thoughts

The more you practice reading labels, the easier it gets. It’s not about perfection—it’s about awareness. When you understand what’s in your food, you can make choices that align with your health goals, fuel your performance, and support long-term wellness.

So next time you’re shopping, don’t just go by the front of the box. Flip it over, scan that label, and take control of what goes on your plate.