Ingredient Stacking: Have You Been Duped?
by Mila McManus, MD
Has ingredient stacking duped you? It’s one of the many marketing ploys food manufacturers intentionally use to deceive you about what’s in their products. Manufacturers are supposed to list ingredients in descending order, based on the amount/volume used. One of the ways they can prevent listing sugar or sweeteners first is to use two or more types of sweeteners so that the first ingredient can be something other than sugar. With over 56 common names for sugar, it is easy to be duped. Let’s look at a two ingredient stacking examples.
Look at the first picture below (“Example One”). In this example, the manufacturers got foods perceived by most people as protein into the first two positions. However, continue down the list, and you will see that there are six more sweeteners: tapioca starch, erythritol, allulose, cane sugar, monk fruit extract, and stevia leaf extract. If the ingredient list were truly transparent, “sweeteners” would be listed as the first ingredient since they make up the greatest amount/volume used! Ingredient stacking is a clever, dishonest technique used by food companies to lie with food labels. And by the way, soy protein isolate is a genetically modified and molecular isolation of only part of the soy molecule in an air puffed format – an ultra-processed food. Allulose is a new darling on the food sweetener stage, but early research suggests that it harms the gut biome, so we advise you to avoid it as well.
Next, look below at Example Two. Here is another excellent example of ingredient stacking. The second ingredient is sugar, but there is more of it as you move down the stack. Next comes brown sugar, corn syrup, and tapioca starch, all used to sweeten the product. By using different sweeteners in lesser amounts, the manufacturer can elevate the milk, cream, flour, and cocoa to the highest level on the list. Also note that three gums, and the subtle note at the bottom that this food CONTAINS BIOENGINEERED INGREDIENTS, should inspire you to return it to the freezer case at the grocery store.
Ingredient stacking happens with other ingredients besides sugar. You will find wheat gluten and gum stacks if you pay close attention. Ingredient stacking, health claims on the front of the package, and the package itself, should alert you to caution. We can go so far as to say if the package has any health claims on the front of it, it is another duping marketing ploy. The trending health claims now are plant-based, more protein, gluten-free, and a good source of Omega-3. But none of that assures you that it is a healthy choice! Read the ingredient list and fine print first. Then carefully examine the Nutrition Facts for fiber, protein, and healthy fats. Ideally, continue eating real whole food from the produce section, meat and fish counter, legumes, lentils, split peas, and nuts.
Don’t be duped. Limit packaged food. Eat the real thing. Stay well.
References:
https://www.healthline.com/nutrition/56-different-names-for-sugar#55-56-Other-sugar
