Understanding Added vs. Natural Sugars
To understand why a sweetener might not be considered an added sugar, it's essential to grasp the distinction between added and naturally occurring sugars. Added sugars, as defined by the U.S. Food and Drug Administration (FDA), are any sugars or caloric sweeteners that are added to foods or beverages during processing or preparation. This includes obvious culprits like table sugar and high-fructose corn syrup, but also other sweeteners like honey, maple syrup, and fruit juice concentrates when used for sweetening.
Naturally occurring sugars, on the other hand, are the sugars found naturally within whole foods like fruit (fructose) and milk (lactose). These are not counted as added sugars because the food also provides fiber, vitamins, and other nutrients. The body processes these sugars more slowly than added sugars, leading to a more gradual effect on blood sugar levels. The distinction is critical for public health, as excessive consumption of added sugars is linked to health problems such as weight gain, type 2 diabetes, and heart disease.
Allulose: The Unique Labeling Exception
Among the various sweeteners available, allulose stands out as a unique case. It is a rare sugar that occurs naturally in small amounts in foods like figs, raisins, and maple syrup. While it is technically a sugar, its metabolic fate in the body is what sets it apart. Allulose is absorbed through the digestive tract but is not metabolized for energy, meaning it provides minimal calories—around 0.4 calories per gram compared to table sugar's 4 calories per gram. Most of it is simply excreted from the body.
Because of these unique properties, the FDA issued guidance in 2019 stating that manufacturers can exclude allulose from the "Total Sugars" and "Added Sugars" declarations on nutrition labels. It must still be listed in the ingredients and included in the "Total Carbohydrates" count, but without contributing to the added sugars total. This exception makes it a valuable tool for manufacturers looking to reduce the added sugar content of their products without sacrificing the texture and taste that sugar provides.
Other Sweeteners Not Considered Added Sugars
In addition to allulose, several other sweeteners are not classified as added sugars, though for different reasons.
Non-Nutritive Sweeteners
This category includes high-intensity sweeteners that provide sweetness with very few or no calories, and are not metabolized by the body. They are not sugars and therefore not considered added sugars, regardless of where they are used.
- Stevia: Derived from the stevia plant, it is 200 to 400 times sweeter than table sugar and has no calories or carbohydrates.
- Monk Fruit: Extracted from a fruit native to Southern China, monk fruit sweetener is also zero-calorie and can be 100 to 250 times sweeter than sugar.
Sugar Alcohols
Sugar alcohols like erythritol, xylitol, and sorbitol are carbohydrates but have a different chemical structure that prevents them from being fully absorbed or metabolized by the body.
- Erythritol & Xylitol: These low-calorie sweeteners are derived from plants and do not cause blood sugar spikes. However, excessive consumption can cause digestive distress.
- Sorbitol: Found naturally in some fruits, it is also used in many sugar-free products.
A Comparison of Sweeteners and Added Sugars
| Feature | Allulose | Table Sugar (Sucrose) | Stevia | Erythritol |
|---|---|---|---|---|
| Source | Rare sugar (naturally in figs, raisins) | Sugar cane, sugar beets | Stevia plant leaf | Fermentation of glucose |
| Calories | 0.4 kcal/g | 4 kcal/g | 0 kcal/g | 0 kcal/g |
| Added Sugar Status (FDA) | Not considered added sugar | Considered added sugar | Not considered added sugar | Not considered added sugar |
| Glycemic Impact | Zero impact on blood sugar | High impact | Zero impact | Low to no impact |
| Taste | About 70% sweetness of sugar, clean taste | The benchmark of sweetness | Very sweet, can have an aftertaste | Less sweet than sugar, cooling effect |
Making Informed Choices and Reading Labels
Understanding these distinctions is key to a healthier diet. When reading nutrition labels, look for the 'Added Sugars' line, which tells you how much sugar has been added to the product. Remember that even if a product claims "no added sugar," it might contain allulose, which provides sweetness without affecting the count, or other non-nutritive sweeteners. Be sure to check the ingredient list for specific sweetener names. The American Heart Association recommends limiting added sugar intake to help avoid chronic diseases.
Conclusion: Navigating Sweetness in Your Diet
Making sense of sweeteners can be confusing, but understanding the specific FDA ruling on allulose provides clarity for consumers aiming to reduce their added sugar intake. Allulose is a distinct sweetener that offers sugar-like taste and texture with minimal calories and no impact on blood sugar levels, differentiating it from traditional added sugars like sucrose or high-fructose corn syrup. By learning the differences between added sugars, rare sugars, and non-nutritive sweeteners, consumers can better navigate food labels and make healthier choices for their nutrition. Reading labels carefully and focusing on whole foods remains the most reliable strategy for controlling sugar consumption.
For more information on the health impacts of sugar, consult reputable sources like Harvard Health: The Sweet Danger of Sugar.
