Tag Archive for: Honey

It’s common knowledge that sugar is to be avoided, but if only it were that simple. Did you now there are at least 62 words food manufacturers can use, instead of simply saying sugar?

Many of the words on the list, such as Golden syrup and HFCS may be obvious no-no’s, but what about less common words, such as Ethyl maltol and Panocha. Would you immediately know that these ingredients were essentially sugar?

Agave nectar
Barbados sugar
Barley malt/ Barley malt syrup
Beet sugar
Brown sugar
Buttered syrup
Cane juice/ Cane juice crystals
Cane sugar
Caramel
Carob syrup
Castor sugar
Coconut palm sugar/ Coconut sugar
Confectioner’s sugar
Corn sweetener
Corn syrup/ Corn syrup solids

Date sugar
Dehydrated cane juice
Demerara sugar
Dextrin
Dextrose
Diastatic malt
Diatase
Ethyl maltol
Evaporated cane juice
Free Flowing Brown Sugars
Fructose
Fruit juice/ Fruit juice concentrate
Galactose
Glucose/ Glucose solids
Golden sugar
Golden syrup
Grape sugar
HFCS (High Fructose Corn Syrup)
Honey
Icing sugar
Invert sugar
Lactose
Malt/ Malt syrup
Maltodextrin
Maltol
Maltose
Mannitol
Mannose
Maple syrup
Molasses
Muscovado
Palm sugar
Panocha
Powdered sugar
Raw sugar
Refiner’s syrup
Rice syrup
Saccharose
Sorbitol
Sorghum Syrup
Sucrose
Sugar (granulated)
Sweet Sorghum
Syrup
Treacle
Turbinado sugar
Yellow sugar

Whilst clearly it’s best to go for natural foods that don’t need labels, I can’t ever imagine a day where packaged foods aren’t commonplace. So surely those who buy them should be armed with full, honest information about the contents of these products, so they can make an informed decision?

It’s a shame manufacturers are allowed to be so misleading. Wouldn’t it be simpler if they perhaps had to use the word sugar, and follow that with the specific type of sugar? I can imagine many time-poor households trying to make good food choices – despite their best intentions, they can easily end up buying sugar laden foods.

Sugar can be a really confusing topic, especially when even healthy blogs use natural sugars in recipes (I put my hands up to this too, though in my recipes the natural sugar tends to be an optional addition). But are natural sugars actually any better for you – I’ve written the definitive guide to paleo sweeteners to help clear this up.
If you’re committed to a Paleo lifestyle, learning how to spot harmful ingredients is an essential part of protecting your health. Soybean oil in particular is an ingredient to keep an eye out for, as it can be surprisingly sneaky in its appearances.

The rise of soybean oil in Australian products

Soybean oil has become the oil of choice for many manufacturers in Australia, thanks to its low cost and long shelf life. However, unlike natural fats from animals or fruits, soybean oil undergoes extensive processing. It’s often extracted using chemical solvents such as hexane, then refined, bleached, and deodorised — none of which are steps you’d consider remotely natural.

Even worse, much of the soybean oil used in food products is derived from genetically modified soybeans. In Australia, GM labelling is not required if the altered genetic material is no longer detectable in the final product — which means oils are often unlabelled despite their GM origin.

Health impacts of excess linoleic acid

The high concentration of linoleic acid (an omega-6 fatty acid) in soybean oil may cause imbalances in the body. While omega-6 is essential in small amounts, modern diets tend to be disproportionately rich in it, especially when consuming processed foods. This imbalance can contribute to inflammation, oxidative stress, and even chronic conditions like obesity and metabolic syndrome.

In traditional Paleo eating, we aim to mimic the ancestral ratio of omega-3 to omega-6, which is estimated to be close to 1:1. Modern Western diets, however, often have ratios of 20:1 or more — largely due to industrial seed oils like soybean oil.

Misleading labelling and deceptive marketing

One of the most frustrating aspects of avoiding soybean oil is how often it is disguised on labels. You’ll see terms like “vegetable oil,” “blended oils,” or even “natural oil blend,” all of which could mean soybean oil. Sometimes it’s listed as “may contain canola and/or soybean oil,” offering no clarity on what’s actually in the product.

Manufacturers are allowed to get away with these vague descriptions because the law permits grouped labelling for similar ingredients. This might make life easier for the manufacturer, but it leaves consumers completely in the dark.

Homemade alternatives for Paleo peace of mind

One of the best things you can do is take control of your ingredients and make your own staples. Not only do you avoid hidden seed oils, but you also cut out other nasties like preservatives, gums, and thickeners.

Here are a few easy swaps:

• Mayonnaise: Use free-range eggs, olive oil or macadamia oil, lemon juice, and mustard powder. You can make a fresh batch in under 5 minutes with a stick blender.
• Salad dressing: Combine extra virgin olive oil with apple cider vinegar, a touch of mustard, herbs, and garlic for a zesty dressing that’s free from seed oils.
• Hummus-style dip: Try using zucchini or cauliflower in place of chickpeas, and blend with tahini, garlic, olive oil, and lemon juice.

Fast food and takeaway traps

Eating out or grabbing takeaway is often a minefield when it comes to hidden seed oils. From salad dressings to grilled meats and even scrambled eggs, soybean oil is frequently used behind the scenes.

When dining out, don’t be afraid to ask questions:

• What oil is used for cooking or dressings?
• Can you have your food prepared in butter, olive oil, or without added fats?

The more people ask, the more awareness spreads — and restaurants are more likely to offer alternatives when they realise customers care.

Is organic any safer?

Many people assume that organic automatically means better. While this is true in many respects, organic soybean oil is still soybean oil. It’s still rich in omega-6, and it’s still processed. The only difference is that the soybeans were not sprayed with synthetic pesticides or grown from GM seeds.

For optimal health, even organic seed oils should be avoided on a Paleo diet.

Other names soybean oil may appear under

It’s worth noting that soybean oil may appear under different aliases depending on the product and manufacturer. Keep your eyes peeled for these alternatives:

• Vegetable oil (unless otherwise specified)
• Lecithin (typically used as an emulsifier)
• Hydrogenated or partially hydrogenated soybean oil
• Glycine max oil (the Latin name for soybean)

Reading labels carefully and understanding ingredient aliases is one of the most powerful tools you have when shopping.

The bottom line: empower your food choices

Avoiding soybean oil isn’t about perfection — it’s about awareness and making informed choices. When you take the time to read ingredient labels, understand the implications of different oils, and make your own staples at home, you reclaim control over your health and wellbeing.

Every time you choose a better alternative, you cast a vote for a different kind of food industry — one that values real ingredients, transparency, and nourishment.

Have you spotted soybean oil in any surprising places? What changes have you made to eliminate it from your pantry? I’d love to hear your thoughts and discoveries in the comments below.

Sneaky sugars: decoding food labels

Most of us know to avoid obvious sources of sugar, but food labels can be surprisingly deceptive. With over 60 different names used for sugar, it’s easy to be misled. Even health-conscious shoppers can unknowingly consume large amounts of added sugars.

Many of these alternative names are designed to disguise sugar’s presence. Words like “agave nectar” and “barley malt syrup” might sound natural, but they are still forms of sugar and affect the body similarly. Others, like “ethyl maltol” or “panocha,” may be entirely unfamiliar to the average consumer.

Why so many names?

Manufacturers often use multiple types of sugar in a single product to prevent any one type from appearing too high on the ingredients list. This tactic keeps products looking healthier than they are, even when they contain significant amounts of added sugar.

Using multiple names also makes it harder for consumers to identify just how sweet a product really is. Instead of seeing “sugar” as the first ingredient, you might see five or six names scattered throughout the list, which collectively add up to a major sugar hit.

The health implications of hidden sugar

Even when eaten in small quantities, added sugars contribute to inflammation, weight gain, and blood sugar imbalances. They can also negatively impact gut health and increase cravings for processed foods — a vicious cycle that can derail even the best dietary intentions.

For those following a Paleo diet, minimising added sugars is a key principle. The focus is on nutrient-dense, whole foods that nourish and support long-term health. This makes label-reading a necessary skill.

How to spot sugar in disguise

When scanning ingredient labels, here are some common red flags:

• Ingredients ending in “-ose” (e.g., dextrose, sucrose, maltose)
• Syrups of any kind (e.g., rice syrup, corn syrup, maple syrup)
• Words like nectar, juice concentrate, or solids
• Unfamiliar terms like maltodextrin or saccharose

A good rule of thumb is this: if you don’t recognise the ingredient, look it up. It may well be a form of sugar.

Making informed choices

Rather than relying on commercial snacks and condiments, consider preparing your own where possible. Homemade dressings, sauces, and even sweet treats give you complete control over what goes in — and what stays out.

You don’t have to eliminate sweetness entirely. Natural options like raw honey, dates, or maple syrup can be used occasionally in Paleo recipes, especially when the sweetness is optional. But even these should be consumed mindfully.

By becoming more familiar with the many names of sugar, you’ll be better equipped to make healthy choices and support your Paleo journey with confidence.

Do you have any sneaky sugar names to add to the list? Drop them in the comments and help others stay informed!

What’s your take on these sneaky misleading alternative words for sugar?