First you must read the right label. The "Nutrition Facts" labels tell you nothing about the quality of the food. It is the list of ingredients that actually tells you what is in the food. The nutrition facts label tells you about carbs, sugar, fat and other stuff. But not about what is actually in the food you are about to eat. The list of ingredients is the only thing that tells you what is actually added into the food.
This list is usually in fine print somewhere near the nutrition facts label. What you are reading for is 2 things. Words you cannot pronounce and words that rhyme with "gross".
Words that you cannot pronounce are almost always toxic to the body and words that rhyme with gross mean they are a form of refined sugar and really bad for the body.
The list of ingredients is printed with the first ingredient being the thing that is in the highest quantity in the food. Then the second ingredient is the 2 nd most ingredient in the product. The third the third, etc. So the higher up on the list the ingredient is the more of it there is in the product you are buying.
What you will start to see is that the words that rhyme with gross - sucrose, dextrose, maltose, corn syrup high fructose corn syrup, lactose, fructose, including "sugar" - are very high up on the list.
You want to purchase products that sugar, in all its guises, is lower than the 4 th ingredient or not on the list at all.
There is usually a product on the shelf of every grocery store that you want that has sugar lower than 4 th on the list or not at all.
This is the main reason Americans eat an average of 300 pounds of sugar every year. It is in everything. Start reading and you will see that I literally mean everything.