Episode 56 – The 57 hidden Names Of Fat, Salt And Sugar To Watch Out For


You’re in the doctor’s waiting room and just about to get your blood test results back.


It’s a nerve-racking and worrisome time because a close family member was recently diagnosed with some serious heart problems and the thought of you getting heart issues at your age is frightening. Your doctor calls you and the answer is better than expected but…. you’re not off the hook either. You’re borderline for serious hypertension and need to start to control your nutrition or…. face the consequences.


Welcome to my article on the hidden names of fat, salt and sugar to watch out for


While no one wants to be in the above situation, it is becoming more and more prevalent every day. Luckily, one of the best ways to stay on top of your health is to understand how to read nutrition labels – particularly the ingredients list – to determine the composition of the food item. In other words, you can see where the hidden fat, salt, and sugar hide in food products so that you can be on top of your game.

Once you read this article you will be able to be healthier and avoid tempting those nasty medical conditions from popping up.


Handy hints for reading nutrition information panels!

Two handy hints I can give you are:

  • If the food is at the start of the ingredients list, it’s generally going to be a high percentage of that food item.
  • The next 4 ingredients will also be a substantial amount of the food item.


For example,

Wholegrain wheat (97%), raw sugar, salt, barley malt extract, minerals (zinc, iron), vitamins (niacin, folate). Contains cereals containing gluten.


In this list for a bread food item, the ingredient “whole grain wheat” is the biggest contributing ingredient. Luckily enough they have also given the percentage to make it easier as well. Here you can also see that this item is substantially made up of raw sugar, salt, and barley malt extract. Hope these handy hints help you to identify the right foods for you!


Watch out for these!

Below are three lists of common names for fat, salt, and sugar. Be sure to read the food package ingredients list to identify what your food is made of. If you need to cut down on salt, sugar and fat, these are what you’re looking for.


Common names for fat

  1. Vegetable fat
  2. Animal dripping
  3. Animal oil
  4. Shortening
  5. Copha (coconut oil)
  6. Butter
  7. Milk solids
  8. Cream
  9. Coconut oil
  10. Palm oil
  11. Animal fat
  12. Peanut oil
  13. Vegetable oil
  14. Toasted
  15. Oven baked
  16. Fried
  17. Lard
  18. Sesame oil
  19. Deep fried


What are the other hidden names of fat, salt and sugar to watch out for? Read on below.



Common names for salt

  1. Sodium
  2. MSG
  3. Garlic salt
  4. Sodium bicarbonate
  5. Sodium lactate
  6. Celery salt
  7. Sea salt
  8. Rock salt
  9. Flavour enhancer
  10. Onion salt
  11. Chicken salt
  12. Booster
  13. Sodium nitrate
  14. Meat extract
  15. Na
  16. Sodium Citrate
  17. Sodium phosphate
  18. Baking powder
  19. Stock cubes


Common names for sugar

  1. Dextrose
  2. Mannitol
  3. Sorbitol
  4. Xylitol
  5. Glucose syrup
  6. Corn syrup
  7. Sucrose
  8. Maltose
  9. Maple syrup
  10. Golden syrup
  11. Monosaccharides
  12. Disaccharides
  13. Malt
  14. Malt extract
  15. Fructose
  16. Lactose
  17. Glucose
  18. Molasses
  19. Modified carbohydrates


Playing detective

It’s time to play detective! The best ways to stay on top of your health is understanding how to read nutrition labels ie., see which hidden names of fat, salt and sugar pop up on food products. From there, start to control your nutrition! Good luck on your journey to being healthier and avoid tempting those nasty medical conditions from popping up.


Need extra help? 

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  • Chopra, D. (1995) Boundless Energy: The complete Mind/Body Program for Overcoming Chronic Fatigue. Three Rivers Press
  • Germov, J., Williams, L. (2004) A Sociology of Food & Nutrition: The Social Appetite (2nd Ed.) Oxford.
  • Gropper, S., Smith, J., Groff, J. (2005) Advanced Nutrition and Human Metabolism (4th Ed.), Thomson Wadsworth
  • Kausman, R. (2004). If not dieting, then what? Allen & Unwin
  • Mahan, L. Escott-Stump, S. (2004) Krause’s Food, Nutrition & Diet Therapy (11th Ed.) Saunders
  • McWilliams, M. (2001) Foods: Experimental Perspectives (4th Ed.) Prentice-Hall

Chris Everingham lives and breathes health & fitness.

Chris Everingham lives and breathes health & fitness. International Athlete, Elite Performance Manager for the Philippine Volcanoes rugby teams, qualified Dietitian / Nutritionist and qualified educator. Chris Everingham combines more than 10 years of experience and education together to deliver the best strategies to grow your mindset, rewire your habits and transform your life.


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