Teaching kids to outsmart sugar in food labels

Building on the foundation laid in my previous article, “Teaching Kids to Read Food Labels”, which emphasized the importance of helping children understand basic food labels, this follow-up dives deeper into the subtle strategies used in packaging and labeling — particularly those designed to mask added sugars. In today’s market, where bright colors, playful mascots, and buzzwords like “natural” or “no added sugar” dominate the shelves, children are especially vulnerable to marketing that makes unhealthy food appear nutritious. To raise truly conscious eaters, we must go beyond label literacy and teach kids how to decode the hidden messages in packaging — empowering them to become “packaging detectives” who can spot sweet traps and make smarter food choices.

Of course, the goal isn’t to suggest that children should never consume sugar. Instead, the focus should be on avoiding the normalization of sugary snacks as everyday staples and guiding children toward cleaner, more natural sources of sweetness — ones without artificial additives, preservatives, or chemical flavorings. It's also about limiting the intake of ultra-processed and packaged foods where possible, and more importantly, educating kids about why certain ingredients can be harmful. When we empower them with knowledge, children are more likely to make mindful food choices on their own, not because they’re forced to, but because it aligns with their understanding and values.

The sugar trap: sweet but sneaky

Sugar isn’t just in candies, cookies, and sodas — it’s everywhere. Breakfast cereals, flavored yogurts, juice boxes, granola bars, ketchup, and even some baby foods contain refined sugars under various names. For adults, this is already a challenge; for children, it can be downright confusing.

Manufacturers use over 50 different names for sugar on ingredient lists, such as:

High fructose corn syrup.
Maltodextrin.
Dextrose.
Cane juice crystals.
Invert sugar.
Glucose syrup.

Children need to understand that just because something says “no added sugar” doesn’t mean it’s sugar-free. Sometimes, products rely on fruit juice concentrates or syrups that spike blood sugar just as fast as table sugar.

High fructose corn syrup (HFCS)

Effects on children:

May lead to early onset of fatty liver, even in young kids.
Disrupts natural hunger cues, making children eat more than needed, increasing risk of childhood obesity.
Can cause energy spikes and crashes, leading to poor concentration and mood swings.

Maltodextrin

Effects on children:

Has a very high glycemic index, which can cause rapid blood sugar spikes, resulting in hyperactivity followed by fatigue.
May negatively affect gut health and immunity over time.
Adds empty calories with no real nutritional value.

Dextrose

Effects on children:

Rapid absorption can cause kids to become suddenly energetic or restless, followed by sugar crashes.
May lead to irritability, headaches, and loss of focus.
Frequent use may contribute to sugar dependency or cravings.

Cane juice crystals

Effects on children:

Often marketed as “natural,” but behaves just like regular sugar in the body.
Can cause weight gain and tooth decay with frequent use.
Misleading labels can trick parents into thinking it’s healthier, leading to higher sugar consumption.

Invert sugar

Effects on children:

Alters kids’ taste preferences, making natural fruits and foods seem “not sweet enough.”
Linked to attention issues, sleep disturbances, and hyperactivity in sensitive children.
Contributes to tooth decay due to its sticky and highly absorbable nature.

Many of these ingredients appear harmless or “natural” on food labels, especially in products aimed at children like flavored yogurts, fruit snacks, granola bars, and breakfast cereals. But understanding their true impact can help parents make better choices — and raise label-savvy kids.

The illusion of “healthy”

Marketers are clever. They know that parents are trying to make healthy choices, so they add words like “whole grain,” “vitamin-enriched,” or “fat-free” to packaging — which often masks the real nutritional profile of the product.

A granola bar may boast “oats” and “honey” on the front but hide 16 grams of sugar per serving in the back. That’s 4 teaspoons, the daily recommended limit for a 4–6-year-old child, according to the American Heart Association.

Teaching kids to flip the package and check the nutrition label is a life skill. You can turn it into a game:

“Find the sugar! Count how many types you can spot.”
“Guess which snack has more sugar: A or B?”

The truth behind flavored milks and yogurts

Flavored milk and fruit yogurts often seem like healthy choices — after all, they contain milk and fruit, right? Unfortunately, many of these products are loaded with added sugars, artificial flavors, and thickeners. A small strawberry-flavored yogurt can contain up to 20 grams of sugar — the equivalent of 5 teaspoons — often more than a chocolate bar. The same goes for flavored milks, which can have as much sugar as a soda.

Teach kids to recognize:

That fruit flavor does not mean real fruit.
That plain yogurt + real fruit = a healthier, tastier option.
That reading the ingredients list can reveal “fruit purée,” “syrup,” or “added sugar” — red flags in kid-friendly products.

You can even do a taste test at home between store-bought and homemade versions — kids are often surprised how delicious real food can be.

Packaging detectives: looking beyond the surface

Packaging is designed to sell, not to educate. A cartoon character holding a fruit might imply freshness and health — but kids must learn that the real information is on the back or in small symbols they might not recognize at first.

Here’s what you can teach them to look for:

Symbols & certifications

Organic: indicates no synthetic pesticides or GMOs.
Vegan / Vegetarian: no animal-derived ingredients.
Gluten-free: safe for kids with gluten intolerance or celiac disease.
Fair trade: ethical sourcing.
Recycling symbols: Teaches environmental awareness.

Encourage children to identify these logos. Turn it into a visual scavenger hunt:

“Can you find the recycling triangle?”
“Is there a green leaf symbol on this package?”

Dates & details

Explain the meaning of:

Best before vs. expiry date.
Batch number (helpful in product recalls).
Serving size (often misleadingly small).

Teach them how serving size can trick consumers. A cookie may seem low in sugar — until you realize the serving size is half a cookie!

Decoding buzzwords

Words like “natural,” “light,” “low-fat,” or “guilt-free” are not regulated in many countries. These can be marketing buzzwords with no legal definition. Help children understand that:

“Natural” doesn’t mean unprocessed.
“Fat-free” often means sugar-added for taste.
“Fruit-flavored” is different from real fruit.

Try comparing two juice boxes:

One says “100% fruit juice.”
Another says “fruit-flavored drink.”

Ask: Which do you think has more real fruit?

Tools for Building Awareness

Create a “Sugar Alias Chart” with children. Let them write out the different sugar names and draw red flags next to them.
Make a “Label Detective Card” – a small checklist they can use when shopping:
- How many grams of sugar?
- How many servings per pack?
- Any logos or certifications?
- Real fruit or flavoring?
Practice at home by going through the pantry together once a week.
Play “Healthy Swap”:
- Replace high-sugar snacks with homemade alternatives.
- Swap flavored yogurt with plain yogurt and fresh fruit.

A life skill that empowers

The goal is not to create fear or obsession around food but to empower children with knowledge. When children learn to decode the tricks of the food industry, they become curious, cautious, and ultimately more in control of their health.

Start early. Start playfully. Turn shopping trips and snack time into moments of mindful discovery. Because one day, your child will grow up and make choices without your guidance — and the best gift you can give them is the ability to choose wisely.