#5 Avoid foods that have some form of sugar (or sweetener) listed among the top three ingredients.
Lables list ingredients by weight, and any product that has more sugar than other ingredients has too much sugar. Complicating matters is the fact that, thanks to food science, there are now some forty types of sugar used in processed food, including barley malt, beet sugar, brown rice syrup, cane juice, corn sweetener, dextrin, dextrose, fructo-oligosaccharides, fruit juice concentrate, glucose, sucrose, invert sugar, polydextrose, turbinado sugar, and so on. To repeat: Sugar is sugar. And organic sugar is sugar too. As for noncaloric sweeteners such as aspartame or Splenda, research (in both humans and animals) suggests that switching to artificial sweeteners does not lend to weight loss, for reasons not yet well understood. But it may be that deceiving the brain with the reward of sweetness stimulates a craving for even more sweetness. -Michael Pollan, Food Rules